How often and for how long should you go to the sauna?

Sauna is a great way to boost immunity, relax muscles, and rid the body of toxins. However, to achieve the right effects and maximize benefits, it is important to know how often and how long to stay in the sauna. Every organism reacts differently, so it depends not only on the type of sauna but also on individual needs.

How often should you go to the sauna?

1–2 times a week for regular relaxation – The ideal frequency for keeping the body in balance. Regular sauna use helps reduce stress, improves sleep, and supports the body's regeneration.

3–4 times a week for athletes and active individuals – If you exercise regularly or have a physically demanding job, more frequent sauna use will aid in muscle recovery and injury prevention.

Daily for experienced sauna enthusiasts – In Nordic countries, daily sauna use is a common part of life. If you are accustomed to regular thermal stress and follow the proper sauna principles, you can enjoy the sauna every day.

How long to stay in the sauna?

Finnish sauna (80–100 °C) – It is recommended to stay for 8–15 minutes per cycle, followed by cooling down and resting. A total of 2–3 cycles is ideal for maximum effect.

Steam sauna (40–50 °C) – The lower temperature allows for a longer stay, usually around 15–20 minutes per cycle.

Infrared sauna (50–60 °C) – Infrared radiation penetrates deeper into muscles and joints, so 20–30 minutes in one session is sufficient without the need for repeated cycles.

Bio sauna (50–70 °C, higher humidity) – Combines the benefits of Finnish and steam saunas, with a recommended duration of 15–20 minutes.

Who is the sauna suitable for?

Sauna use is a great way to relax for most people, but it is good to consider individual health conditions:

Healthy individuals – Sauna provides an overall improvement in physical and mental condition.

Athletes – Helps with recovery, increases blood flow to muscles, and reduces soreness after training.

People with high blood pressure – A milder form of sauna is recommended, such as bio sauna or steam sauna.

On the other hand, it is not suitable for pregnant women and people with cardiovascular problems – High temperatures can be risky, so consulting a doctor is advisable.

Regular sauna use can reduce the risk of heart disease by up to 50%. After sauna use, it is important to replenish fluids – ideally water, herbal tea, or coconut water. Sauna Central primarily focuses on hydration!

It doesn't matter whether you prefer traditional Finnish sauna, gentler bio sauna, or modern infrared sauna – what matters is finding a routine that suits you best. If you want to enjoy sauna use in a pleasant environment right in the center of Prague, visit Sauny Central at Wenceslas Square and combine your wellness experience with comfortable accommodation at Hostel Central. Treat yourself to perfect relaxation and do something for your health!