Sauna FAQs

How often should you use a sauna?

Regular sauna use offers a wide range of wellness benefits—from reducing stress and promoting better sleep to enhancing cardiovascular health, flushing out toxins, and revitalizing your skin. To experience these benefits:

Once a week: Try up to three short sessions in one visit. Sit in the sauna for about 10 minutes, step out to cool down and shower, then repeat up to two more times.
Three to four times a week: Aim for one or two sessions per visit, spending 10–15 minutes in the sauna each time.
Daily use: Limit to one session of 10–15 minutes. Avoid staying in the sauna for more than 30 minutes per day.

How many calories can you burn in a sauna?

The number of calories burned in a sauna depends on your weight, the temperature, and how long you stay inside. On average:

A 30-minute session may help you burn 140–300 calories, primarily due to your body’s effort to regulate temperature.
Keep in mind, sauna sessions aren’t a replacement for exercise but can support overall wellness and recovery.

(Source: Harvard Health Publishing)

What are the benefits of using a sauna after a workout?

Using a sauna post-workout can enhance recovery and leave you feeling deeply relaxed. Here’s how it helps:

Reduces muscle soreness and fatigue by boosting circulation
Delivers oxygen-rich blood to tired muscles, speeding up recovery
Relieves joint pain and stiffness
Extends detoxification by encouraging continued sweating after exercise, helping flush out toxins like alcohol and nicotine

Can a sauna improve circulation?

Yes! Sauna sessions naturally enhance blood flow by raising your body temperature and dilating blood vessels. This improved circulation can:

Relieve muscle aches and joint pain
Support recovery from workouts or injuries
Improve mobility in conditions like arthritis
Nourish the skin by increasing oxygen and nutrient delivery

Even just a few minutes a day can have a meaningful impact on your overall health and vitality.

How do saunas compare to cold plunges for recovery and wellness?

Both sauna and cold plunge therapies offer powerful, science-backed wellness benefits—but they serve different purposes:

Sauna Therapy:

Relaxes muscles and relieves joint pain
Improves circulation and detoxifies the body through sweat
Reduces stress and enhances sleep
Supports long-term cardiovascular and metabolic health

Cold Plunge Therapy:

Reduces inflammation and muscle soreness
Boosts mood, energy, and mental clarity
Enhances circulation and strengthens the immune system
Speeds up recovery after intense workout

Combine Both for Maximum Recovery - Alternating heat and cold (contrast therapy) boosts circulation, balances your nervous system, and delivers deeper recovery. Use the sauna to relax and recover—then cold plunge to reset and recharge.