How often should you use an infrared sauna? A beginner-friendly guide

One of the first questions we get from new sauna owners is "How often should you use an infrared sauna?" It's a good question, and the honest answer is that it depends heavily on the circumstances. Generally, with a good routine, you should use an infrared sauna anywhere from 2 to 5 times a week. That said, it all comes down to the individual, their goals, and their heat tolerance. In this blog, we'll cover how often you should use an infrared sauna based on your experience level.

Beginner routine: 2 to 3 times per week

If you're brand new to infrared saunas, limit yourself to 2 to 3 sessions per week. Be sure to keep both the temperature and the session short. In your first week with the sauna, limit yourself to 3 days max, keeping a day between each session.

Remember, your goal in a sauna is not to prove endurance or willpower; it's to see how your body responds to the heat, especially in the early days. If you notice worse sleep or less energy, take an extra day off in between. When it comes to saunas, don't push yourself; it should come naturally with time.

Intermediate routine: 3 to 5 times per week

Once you notice that you can tolerate the infrared well, 3 to 5 sessions a week is a realistic goal. This is where a sauna actually starts to fit into a weekly routine well. After workouts, before bed, after a stressful workday, the sauna can truly start to feel like your remedy, a consistent ritual, almost like a scheduled night off.

At this stage, you should still be wary of chasing extreme heat or long durations. Remember, it's better to have consistent short sessions than occasional long ones. In our experience, pushing for that big, punishing weekly session isn't worth it in the long run; it will make you avoid the sauna instead of using it for relaxation.

Advanced routine: daily use

This is really where you can take the training wheels off. At this point, you should have used a sauna dozens of times, and you know your limits. Some of our clients, after using their sauna for months, end up folding it into their daily routine.

If you're going to be using an infrared sauna every day, be sure to change it up and include some variation. Some days can be a short sweat. Some days can be a recovery session. Some days should be skipped if you feel sick, dehydrated, overheated, lightheaded, or unusually fatigued. At the end of the day, you know yourself better than anyone else and have the experience to apply it to your sauna schedule.

What time of day is best?

To get the absolute most out of your sauna, you should be using it whenever you can fit it into your schedule consistently. Whether that's in the mornings before work or for post-workout recovery, let your schedule decide.

The only real factor to watch is not saunaing directly before bed. This isn't because it's unsafe, but rather because people find it very difficult to sleep while hot. So if sleep is your focus, make sure to leave yourself enough time to cool down before bed.

How to know if you are using it too often

Signs you may be overdoing it include dizziness, headaches, poor sleep, unusual fatigue, irritability, nausea, excessive thirst, dark urine, or feeling worse after sessions. Sauna should leave you feeling restored, not wrecked.

If symptoms appear, reduce frequency, shorten sessions, lower the temperature, improve hydration, and consider checking with a healthcare professional.

Hydration matters

When you sweat, you drain your body of its natural fluids. This is actually a good thing because the primary goal of saunas is to sweat.

However, it's important to remember to refill those fluids and electrolytes after a sauna to feel refreshed. Avoid alcohol before a sauna as well because it can increase dehydration and impair judgment around heat exposure.

Who should be more cautious?

People who are pregnant, sick, heat-intolerant, managing heart or blood pressure conditions, kidney disease, neurological conditions, or taking medications that affect sweating or blood pressure should speak with a healthcare professional before sauna use. People trying to conceive may also want medical guidance because heat can affect sperm health.

A sample 30-day beginner plan

• Week One: 2 sessions
• Week Two: 2 to 3 sessions
• Week Three: 3 sessions
• Week Four: 3 to 4 sessions

Remember, this is a rough outline, and always listen to your body during a sauna. Some people also progress more slowly than others, so 1 or 2 sessions a week might be enough for a while.

Conclusion / TL;DR

Most beginners should start with 2 to 3 infrared sauna sessions per week. Experienced users may build toward 3 to 5 sessions per week or daily use if they tolerate heat well. The best frequency is the one that helps you feel better, recover well, and keep coming back.

This article is educational and not medical advice. Individual results vary. If you have a health condition, are pregnant, or have concerns about heat tolerance, consult a qualified healthcare provider before beginning sauna use.