20 in 5 out X 3 = one hour saunas

How long should I sauna?

This is a loaded question that only you can tell you. I have been doing this for some time so a standard issue session is going to be 60 minutes. I stay the entirety of that 60 minutes these days. I no longer take breaks until the end of the session. At that time, I decide if I would like to socialize that day or be done, heading over to the final cold plunge. Saunas have numerous health benefits, including improved cardiovascular health, increased relaxation, and stress relief. However, to reap these benefits, one must learn how to increase their time in the sauna safely.

Sitting in the sauna for 5 minutes is great, but let’s increase that time, day by day. 

Before start fussing with any sauna program, consult with your healthcare provider to ensure that it is safe for you. Additionally, remember to listen to your body and stop if you experience any discomfort.

The First Five Days of 60 minute Sauna – Be very forgiving to yourself. This is difficult. 

Begin with a 5-10 minute sauna session at a low temperature (around 150°F/65°C) with a two-minute rest period in between. This rest period will help you regulate your body temperature and allow your body to adjust to the heat. During this time, it is important to stay hydrated by drinking water before, during, and after the sauna.

Days six through ten of 60 minute Sauna: Increase Time and Temperature

Once you have become comfortable with the 5-10 minute sessions, increase the sauna time to 15 minutes per session. Also, increase the temperature to 160°F/70°C. Take a two-minute break in between each session, and drink water to maintain hydration. This is where a gym sauna can be very helpful, the social factor is paramount in pushing to another level. Having someone there to talk to can get you past a lot of marks. Do not discount talking to strangers in the sauna. Its a great way to pass time and learn about new stuff. I mean, you might run into me in there 🙂 

Days Eleven through fifteen of 60 minute Sauna: Push Your Limits

By this point, you should be able to tolerate 15-minute sauna sessions with ease. If you cannot, do not push past the last step. Stay there. Be respectful to your body. If you are doing well with this plan, Increase the sauna time to 20 minutes and the temperature to 170°F/75°C. If you feel too hot, reduce the temperature or take a break. However, do not lower the temperature too much, as it will not allow your body to adapt to the heat. Continue to hydrate with water and take breaks in between sessions. When you are really starting to get into the thick of it, ice in your water container can be a game changer. Try not to eat the ice, but the colder water will help the adaptation process. 

Days sixteen through twenty of 60 minute Sauna: Halfway There

At this point, you should be able to handle 20-minute sauna sessions with ease. Increase the sauna time to 30 minutes and the temperature to 180°F/80°C. Take breaks in between each session and drink water to remain hydrated. This is a critical period, and you should focus on maintaining consistency and avoiding skipping sessions. Lean into that social factor again, you could get someone started on the sixty-minute sauna session.

Days twenty one through twenty five of 60 minute sauna: Endurance Training

With 30-minute sessions under your belt, aim to increase the time to 40 minutes and the temperature to 190°F/90°C. During this period, focus on endurance training, mentally preparing yourself to tolerate longer sauna sessions. Continue to hydrate and take breaks in between sessions. At this point, if you haven’t already, add a magnesium and mineral supplement to your water or daily routine. This little tip will change your game. We made the Sosa, a pineapple ginger mineral supplement – get it here. 

Days twenty six through thirty of 60 minute sauna: The Final Push

During the last few days of the program, aim for 45-60 minute sauna sessions at a temperature between 190°F/90°C to 200°F/95°C. These sessions are considered challenging, and it is critical to take breaks and stay hydrated. If you feel too uncomfortable, reduce the temperature or take a break. You have absolutely nothing to prove, and you just rocked 30 days of sauna. BEAST.

Remember on your way to a 60 minute sauna session

It is essential to remember that everyone is different, and not everyone will progress at the same rate. Listen to your body, and do not push yourself too hard. It is better to progress slowly than to suffer from heat exhaustion or dehydration. Additionally, remember to hydrate regularly, take breaks, and stop if you experience any discomfort. With patience and persistence, you can increase your sauna time and enjoy the many benefits of this ancient practice.

H2O

• ALWAYS bring water to the sauna and consume all-day
• Fruit and essential oils can change it up
• You may need a supplement to stay hydrated

Social

• Making friends here is easy
• Best distraction to pass the time
• Team up – the challenge is easier with a buddy

Comfort

• Small comforts make processes easier
• Luxury is unnecessary in this challenge
• Most of this will not be comfortable