When we see a sauna, we see somewhere we can get a lot of health benefits. Too much of a good thing though can cause harm. Even if you’re deep invested in a sauna, it’s important to know what the best amount of time is to reap the most benefit. When we’re talking detoxifying the body, this is what the science says.
How long to stay in a sauna for
The general rule on how long to stay in a sauna for comes down to whether you’re a beginner, experienced, or using it after a workout. Beginners shouldn’t use a sauna for longer than 5-10 minutes. This is because their body isn’t yet adjusted to heat stress. If you’re using a sauna post-workout, wait at least 10 minutes for your body to relax a bit afterwards. If you’re experienced using saunas, the American College of Sports Medicine recommends going no longer than 15 minutes although some go to 20-30 minutes.
Always start small when using a sauna
We all have to start somewhere. Don’t go in for longer than you need to. You wouldn’t go out onto the gym floor and lift 400 pounds without building up to it slowly over time. You should approach the sauna the same way. Also, the longer you stay in a sauna, the more likely you’re going to be to dehydrate. For this reason, always hydrate before, during, and after. Over time, you’ll find you can extend your sauna visit but to get going you want to take it literally minute by minute.
How does detoxification in a sauna work?
We accumulate toxins through the things we eat, the air we breathe, and the things we touch. Normally, our liver would cycle through these toxins. The liver is the organ which detoxifies our bodies. Unfortunately, in this day and age, we are swamped with so many toxins that we get overwhelmed with them. Some take a long time to leave our bodies and others will sit in our systems, leading to chronic problems. In a sauna, intense sweating brings these toxins to the surface and gets them out.
Isn’t more time in a sauna a good thing?
Stay in a sauna longer than you’re supposed to and you will end up dehydrated as well as at increased risk for a variety of illnesses. A sauna done right has been shown to produce some absolutely amazing benefits, including improving heart function, lowering risk of stroke, reducing the risk of dementia, and reducing inflammation and muscle soreness. As you move beyond 30 minutes though, the benefits start to disappear and within minutes, all you’re doing is putting yourself at risk.
How many days to spend in a sauna to detoxify?
Although you shouldn’t spend longer than 20-30 minutes in a sauna, you can essentially enjoy sessions as many as you want. Many people will use them casually 2-3 times a week. There’s nothing wrong with that. Dedicated sauna users will use a sauna 4-7 times a week. If you have time, using it more often may produce further benefit although most studies analyzing traditional heat therapy or infrared heat therapy environments limit it to 7 times a week.
Detoxification can help make you feel stronger, healthier, and overall happier. Environmental toxins are a very real thing. They are affecting large amounts of population – something which is only going to grow in the decades to come. A sauna may be your answer.