How Often Should You Sauna For Workouts & Weight Loss?

If you have been hitting the gym or trying to lose weight, chances are you have heard someone mention the sauna. Maybe a friend said it helps with recovery after a workout. Maybe your trainer swears it speeds up weight loss. And now you are left wondering – how often should you sauna to actually get those benefits without going overboard? 

This guide will walk you through the best times to use a sauna and how often to do it safely, so you can get the most out of every session without guessing or second-guessing.

How Often Should You Sauna: Quick Facts

What Really Happens To Your Body In A Sauna: Know This Before You Commit

When you sit in a sauna, your body goes through a series of internal changes that go beyond just feeling warm and relaxed. Here's a breakdown of what really happens:

• Your core temperature rises
  
  

• The heat from the sauna increases your internal body temperature, mimicking the effects of a mild fever or cardio workout.

• Your heart rate increases
  
  

• As your body tries to cool itself, your heart beats faster, similar to light-to-moderate exercise, which can help improve circulation and burn calories.

• You start to sweat heavily
  
  

• Your body activates sweat glands to cool down, helping release water weight and flushing out some toxins through your skin.

• Your blood vessels dilate
  
  

• Heat causes blood vessels to widen (vasodilation), which may reduce blood pressure temporarily and improve blood flow to muscles and joints.

• Muscles relax and recover
  
  

• Increased circulation and warmth help ease muscle tension, reduce soreness, and support faster recovery after workouts.

• Your body releases endorphins
  
  

• These feel-good chemicals help reduce stress, improve mood, and promote a sense of well-being.

How Often Should You Sauna For Weight Loss: Your Sauna Schedule For Real Results

Here’s a recommended sauna schedule to help you lose weight safely and effectively:

1. Start With 3 Sessions A Week

Commit to 3 sessions each week, lasting 20–30 minutes each. This gives your body time to adjust while offering consistent calorie-burning and recovery benefits.

• Set reminders or block time on your calendar to stay on track.

• Stick with it for at least 2 weeks to allow your body to adapt and see early benefits.

2. Aim For 4–5 Sessions Weekly For Fat Loss Support

Once your body adjusts to regular sauna use, increase to 4–5 sessions per week to maximize benefits like fat loss, detoxification, and recovery.

• Target 4 to 5 sessions per week, spaced out as needed to prevent burnout.

• Keep each session to 20–30 minutes to avoid overexertion.

• Use the sauna on training days (post-workout) or rest days to stay consistent.

• Drink plenty of water before and after to replace fluids lost through sweat.

• For best results, combine sauna sessions with a balanced diet and regular exercise.

3. Combine With Light Activity On Rest Days

Using the sauna on rest days can still support fat loss, especially when paired with gentle movement.

• Do 15–20 minutes of light activity (walking, stretching, yoga).

• Follow with a 20-minute sauna session to continue calorie burn and aid recovery.

• Doing it mid-morning or early evening works well to avoid sleep disruption.

4. Take 1–2 Days Off Weekly

Rest from the sauna is just as important as using it. Your body needs time to recover from heat exposure.

• Take 1–2 days each week with no sauna sessions to avoid overstressing your system.

• Drink plenty of water and electrolytes to replenish what you lost during sauna days.

• Use this time to track progress–note changes in weight, energy, sleep, and recovery.

5. Best Times Of Day To Sauna

Choose the timing that best fits your goals and lifestyle.

• Morning sessions:
  
  

• Use the sauna shortly after waking up (ideally before breakfast).

• Helps boost metabolism and set a calm, focused tone for the day.

• Evening sessions:
  
  

• Use the sauna 1–2 hours before bedtime.

• Encourages relaxation, muscle recovery, and deeper sleep.

How Often Should You Sauna After Workouts: The Best Routine To Soothe Sore Muscles

This is the best sauna routine for muscle recovery:

1. Use The Sauna After Your Workout

Using the sauna post-exercise increases circulation, reduces stiffness, and helps loosen tight muscles.

• Wait 10–15 minutes after exercising. Let your heart rate return closer to normal before entering the heat.

• Sip water during the cooldown period to start replenishing fluids.

• Stay in the sauna for 15–20 minutes. Relax and allow the heat to promote recovery.

• Do light stretching afterward. This helps maintain flexibility and ease post-workout tension.

2. Start With 2–3 Sessions A Week

Starting with a few sessions lets your body gradually adapt to heat while easing soreness and muscle fatigue.

• Begin with 2–3 sauna sessions each week

• Choose your timing wisely. Use the sauna on:
  
  

• Days with intense workouts

• The day after heavy training, to speed up muscle repair
  
  

• Keep each session to 20 minutes max. Avoid overexertion and allow time for recovery.

3. Increase To 4 Sessions A Week For Intense Training

If you're training hard and often, adding more sessions can help your muscles recover faster and improve sleep quality.

• Use the sauna 4 times per week if you’re training hard 4–6 days weekly.

• Alternate between training and rest days to give your body time to benefit from heat therapy without overloading it.

• Keep it to 1 session per day. Only add more if you're well-conditioned and experienced with sauna use.

• Stick to 15–20 minutes per session. Longer doesn’t always mean better—balance heat exposure with proper recovery.

• Hydrate throughout the day. Intense training + sauna can drain your fluids—aim for steady water intake.

4. Best Times Of Day For Muscle Relief

Timing your sauna sessions right can improve recovery, reduce soreness, and enhance sleep quality.

• Use the sauna after your workout (best option)
  
  

• Wait 10–15 minutes after exercise.

• Helps lower inflammation and relieves tightness.
  
  

• Try evening sauna sessions
  
  

• Promotes nervous system relaxation.

• Supports deeper, more restorative sleep.
  
  

• Avoid sauna use before workouts
  
  

• Muscles may feel too relaxed and perform poorly under heavy strain.

• Use dynamic warmups instead of before training.

5. Stay Hydrated Before, During, & After

You lose fluids quickly while sweating, and dehydration can make soreness worse.

• Drink 1–2 glasses of water before entering.

• Sip water if needed during your session.

• Rehydrate fully after leaving the sauna.

6. Take At Least One Rest Day Weekly

Even your recovery tools need a break. Giving your body a day off helps you avoid heat fatigue and stay consistent long-term.

Saunas For Slimming & Recovery: What The Studies Actually Show

Here’s what current research and scientific findings reveal about saunas supporting weight loss and muscle recovery:

Increased Calorie Burn

Sauna sessions can help you burn more calories by raising your heart rate, similar to light exercise. In a study, participants burned up to 131 calories during the fourth 10-minute sauna session. Those with higher body weight and fat burned even more, showing that regular sauna use can support weight loss when combined with hydration and recovery.

Improved Muscle Recovery

Using a sauna after a workout increases blood flow and eases soreness for faster muscle recovery. The heat helps deliver oxygen and nutrients to tired muscles. In one study, athletes who used a 20-minute infrared sauna had less muscle soreness and better strength the next day compared to passive rest.

Reduced Inflammation

Regular sauna use may help lower inflammation in the body. A study found that men who used the 4 to 7 times per week had the lowest levels of C-reactive protein, a key marker of systemic inflammation. More frequent sauna sessions were linked to better inflammation control, even when other health factors were considered.

Stress Reduction & Consistency

A research review of 40 clinical trials found that regular dry sauna use helped reduce stress and support emotional balance. Participants reported improved relaxation, mood, and sleep, especially those with chronic pain, fatigue, or mood disorders. The consistency of using a sauna multiple times each week was key to these positive effects.

Water Weight Loss (Short-Term)

Sauna causes the body to sweat rapidly in response to high heat. This kind of short-term weight loss is mostly temporary and reflects fluid reduction. A study tested how effective sauna use is for short-term weight loss. 

After three 20-minute sauna sessions at 70°C, men lost 1.8% of their body weight and women lost 1.4%, mainly through sweating. Even after an hour of rehydration, the weight wasn't fully restored, showing that sauna-induced dehydration can provide lasting short-term fluid loss.

Stay Safe While You Sweat: Essential Sauna Rules You Must Follow

Make sure your sauna sessions stay safe and effective by following these guidelines:

1. Never Sauna After Drinking Alcohol

Alcohol dehydrates your body and dulls your awareness.

• Wait until the next day if you’ve been drinking.

• Use the sauna sober to stay alert and in control.

2. Cool Down Gradually After Use

Letting your body return to normal temperature safely prevents shock to your system.

• Sit or lie down for 5–10 minutes post-sauna.

• Take a cool (not cold) shower to rinse off and reset.

3. Don’t Use The Sauna Right After A Big Meal

Digesting food and sitting in extreme heat can make you feel nauseous or sluggish.

• Wait 1–2 hours after eating before entering the sauna.

• A light snack beforehand is okay if you’re hungry.

4. Never Sleep In The Sauna

Falling asleep while exposed to high heat is dangerous and increases your risk of dehydration or heatstroke.

• Stay alert and set a timer if needed.

• If you're overly tired, skip the session or keep it short.

5. Adjust Sauna Use For Menstrual Cycle (For Women)

Hormonal changes can alter how your body handles heat.

• During the luteal phase (post-ovulation), your core temp is already higher—use shorter sessions.

• If prone to dizziness or fatigue, avoid the sauna on heavy menstrual days.

6. Watch for Signs of Heat Intolerance

Heat affects people differently—know your personal limits.

• If you stop sweating, feel chilled, or your heart rate spikes suddenly, exit immediately.

• Avoid sauna use entirely if you have a fever or are recovering from illness.

Who Should Avoid Frequent Sauna Use?

If you fall into any of these categories, it's best to check with your doctor before using a sauna.

• People with heart conditions: High heat can increase heart rate and blood pressure, putting extra strain on the cardiovascular system.

• Those with low blood pressure: Saunas can cause further drops in blood pressure, leading to dizziness, fainting, or fatigue.

• Pregnant individuals: Elevated core temperatures may pose risks during pregnancy, especially in the first trimester.

• People with kidney issues: Sweating depletes fluids and electrolytes, which may worsen kidney function if not properly managed.

• Anyone who’s dehydrated: Saunas increase fluid loss, and if you’re already dehydrated, it can lead to serious symptoms like weakness or confusion.

• Those with respiratory conditions (e.g., asthma, COPD): The heat and humidity can trigger breathing issues or worsen existing symptoms.

• Individuals taking certain medications: Diuretics, beta-blockers, or drugs that affect your ability to sweat or regulate heat can increase your risk of overheating.

• People recovering from recent surgery or illness: Your body needs to heal, and the added stress of heat may interfere with recovery or weaken the immune system.

The Biggest Sauna Mistakes (And How to Fix Them)

To get the most out of your sauna sessions, steer clear of these common mistakes:

• Warming up in the sauna can over-relax muscles and drain energy.
  
  

• Fix it: Use the sauna after your workout for recovery, not before training.

• Going straight back to daily tasks without cooling off.
  
  

• Fix it: Sit or shower for 5–10 minutes to allow your body to stabilize.

• Overusing the sauna, thinking it speeds up weight loss or recovery.
  
  

• Fix it: Take 1–2 rest days per week to avoid heat fatigue.

• Entering sweaty or dirty clogs the pores and dirties the bench.
  
  

• Fix it: Rinse off before your session to open pores and keep the space clean.

• Wearing tight or synthetic clothes traps heat and limits sweat flow.
  
  

• Fix it: Wear a towel or loose cotton clothing—or go in nude if your sauna rules allow.

Enhance Your Heat: Top Sauna Accessories For Better Results

Upgrade your sweat session with the right tools:

1. High-Absorbency Towels

Towels keep sweat from dripping and make your session more comfortable.

• Sit on one towel to protect the bench and absorb moisture.

• Use another to wipe sweat from your face and neck.

• Choose cotton or bamboo for better absorbency.

2. Water Bottle Or Electrolyte Drink

A water bottle prevents dehydration and helps replace lost fluids during your session.

• Sip before entering and during longer sessions.

• Use a stainless steel or insulated bottle to keep liquids cool.

3. Sauna Timer

Timers keep you from overstaying and ensure safe, consistent use.

• Use a simple sand timer or digital clock.

• Set it for 15–30 minutes, depending on your experience level.

4. Essential Oils Or Aromatherapy Diffuser

Essential oils enhance relaxation and help open up airways.

• Add a few drops of eucalyptus or lavender oil to water (for steam saunas).

• Use a sauna-safe diffuser in infrared units.

• Avoid applying oils directly to your skin before a session.

5. Sauna Pillow Or Backrest

Sauna backrest improves comfort, especially for longer sessions.

• Look for heat-resistant wood or bamboo materials.

• Use it behind your back or under your neck to reduce strain.

6. Bluetooth Speaker Or Headphones

A speaker lets you listen to calming music, meditation, or breathing exercises.

• Choose waterproof or sweat-resistant options.

• Keep volume low to avoid overstimulation.

7. Body Brush Or Exfoliating Glove (Post-Sauna)

Body brushes remove dead skin and improve circulation after sweating.

• Use right after your sauna while your pores are open.

• Brush gently in circular motions for best results.

Conclusion

Figuring out how often should you sauna comes down to your personal goals and how your body responds to heat. There’s no perfect number for everyone, but 3–4 sessions a week is a great place to start. Pay attention to how you feel, adjust as you go, and focus on making it a consistent habit. 

If you’re ready to turn your routine into a true ritual, check out Nordvik. We don’t just sell saunas—we help you create a full-body experience that fits your goals, your space, and your lifestyle. Ready to elevate your sweat sessions? Explore these collections and bring home the heat.

FAQs

How much sauna time is considered unhealthy?

Staying in a sauna for more than 30 minutes can lead to dehydration, dizziness, or overheating. Most experts recommend keeping sessions between 15–20 minutes for safety and comfort.

Is it OK to have 2 saunas a day?

Yes, two sauna sessions a day can be safe if you're healthy and well-hydrated. Just make sure each session is moderate in length and you allow your body to cool down in between.

What is the perfect time for a sauna?

The best time is after a workout or in the evening to relax muscles and improve recovery. Most people benefit from 15–30 minute sessions, three to four times a week.

Can sauna replace exercise?

No, sauna use should support your fitness goals, not replace physical activity. While it increases heart rate and burns some calories, it doesn’t build strength, endurance, or cardiovascular fitness like exercise does.