How Often Should You Use an Infrared Sauna? (A Complete Guide)
Infrared saunas have quickly become one of the hottest trends in wellness—and for good reason. With benefits ranging from stress relief and pain reduction to clearer skin and better sleep, it’s easy to see why so many people are adding sauna sessions into their routines.
But if you’re new to infrared therapy, you may be wondering: how often should you use an infrared sauna? Is daily use safe? How long should each session last? And what’s the ideal frequency for achieving your health goals?
At Rhoades to Wellness in San Francisco, we help clients of all backgrounds—from athletes to busy professionals—create customized sauna routines that fit their lifestyle. In this guide, we’ll walk you through everything you need to know about session length, frequency, and how to make sauna therapy a safe, sustainable part of your wellness journey.
Factors That Determine How Often You Should Use an Infrared Sauna
The ideal sauna frequency isn’t the same for everyone. Several factors play a role in how often you should use it:
1. Your Health Goals
Stress relief & relaxation: 2–3 times per week is often enough.
Pain management or recovery: 3–4 times per week works well for many.
Detox & skin health: Consistency matters—3–5 sessions weekly may show results faster.
Overall wellness & longevity: Some clients enjoy daily use as part of their lifestyle.
2. Your Experience Level
If you’re new, start slow. Begin with shorter, less frequent sessions and gradually increase as your body adapts.
3. Your Health Status
Most healthy adults can safely use an infrared sauna multiple times a week. However, if you have underlying medical conditions (especially heart-related), consult your doctor before starting.
How Long Should Each Session Last?
Infrared saunas feel gentler than traditional saunas because they operate at lower air temperatures. Still, they create a deep, intense sweat, so session length matters.
Beginners: Start with 15–20 minutes.
Regular users: 30–40 minutes per session.
Max recommended: Up to 45 minutes, depending on comfort and hydration.
💡 Tip from Rhoades to Wellness: Most of our clients find that 30 minutes is the sweet spot—long enough to experience the benefits, short enough to fit into a busy day.
Daily Infrared Sauna Use: Is It Too Much?
One of the most common questions we hear is: “Can I use the sauna every day?”
The answer is yes—daily infrared sauna use is safe for most healthy adults. In fact, some studies suggest frequent sauna sessions may support heart health, stress reduction, and overall longevity.
That said, balance is key. If you’re new, build up gradually. If you ever feel fatigued, dizzy, or overly drained, cut back and give your body time to recover.
Beginner vs. Experienced Sauna Users
Here’s a simple breakdown of how often to use an infrared sauna depending on your experience level:
Beginners (first 1–3 weeks):
2–3 times per week
15–20 minutes per session
Lower temperatures (110–120°F)
Intermediate Users (1–3 months):
3–4 times per week
25–35 minutes per session
Medium temperatures (120–130°F)
Experienced Users (3+ months):
4–7 times per week
30–45 minutes per session
Higher temperatures (130–150°F)
At Rhoades to Wellness, we help clients find their comfort zone and gradually build up to their ideal sauna routine.
Infrared Sauna Frequency by Wellness Goal
To make things even simpler, here’s a quick guide based on your goals:
Stress Relief: 2–3 sessions per week (short, calming sessions).
Muscle Recovery: 3–4 sessions per week (especially after workouts).
Weight Loss Support: 4–5 sessions per week (longer sessions, combined with fitness).
Detox & Skin Health: 3–5 sessions per week (consistent sweating for clearer skin).
Chronic Pain or Inflammation: 4–7 sessions per week (as tolerated, under doctor’s guidance).
Safety Considerations for Frequent Use
While infrared saunas are generally safe, overdoing it can cause issues like dehydration or fatigue. Here’s how to stay safe with regular sessions:
Hydration is critical. Drink plenty of water before, during, and after.
Listen to your body. Cut back if you feel lightheaded or overly drained.
Avoid alcohol. Never use a sauna while under the influence—it increases the risk of overheating.
Give your body time to cool down. After each session, take a few minutes to relax before showering or heading out.
Check with your doctor if you have medical conditions, are pregnant, or take medications that affect heat tolerance.
What We Recommend at Rhoades to Wellness
At our San Francisco studio, we’ve seen incredible results from clients who stick to consistent routines. Based on our experience, we recommend:
New Clients: 2–3 sessions per week to get started.
Regular Clients: 3–4 sessions per week for lasting benefits.
Wellness Enthusiasts: Daily use if your body tolerates it and you stay hydrated.
Every client is different, which is why we take the time to personalize your routine. Our staff is always available to guide you, whether it’s your very first visit or your 100th.
FAQs About Sauna Frequency
Q: How often should beginners use an infrared sauna?
2–3 times per week for 20 - 30 minutes is ideal.
Q: Can I overdo it?
Yes. Too much can lead to dehydration and fatigue. Listen to your body and scale back if needed.
Q: How soon will I see results?
Some benefits, like stress relief, can be felt after the first session. Others, like skin improvements or pain reduction, may take consistent use over weeks.
Q: Should I use the sauna before or after a workout?
Both can work! After workouts, it aids recovery. Before workouts, it warms muscles and improves flexibility.
Where to Experience Infrared Sauna in San Francisco
Not all infrared saunas are created equal. At Rhoades to Wellness, we offer:
Private, clean, and comfortable sauna rooms.
Adjustable temperature upon request (we do not go above 150 F) and session lengths (30 and 45 Mins).
Low-EMF technology for safe, effective heat.
Expert staff to help you get the most from each session.
Whether you’re just starting your wellness journey or looking to take it to the next level, our sauna sessions in San Francisco make it easy to build a consistent, enjoyable routine.
Ready to Create Your Sauna Routine?
Now that you know how often you should use an infrared sauna, the next step is simple: try it for yourself! Whether you’re looking to recover faster, sleep better, or simply relax, our team will help you create the perfect sauna schedule.
👉 Book your first session at Rhoades to Wellness in San Francisco today and enjoy 5 sessions for the price of 4 for new clients.
Your body—and mind—will thank you.
The Road Ahead–
Infrared saunas are safe for daily use when approached with balance, hydration, and awareness. The right frequency depends on your goals, health status, and lifestyle—but whether it’s twice a week or every day, consistent sauna use can deliver powerful benefits.
At Rhoades to Wellness, we’re here to guide you through the process and ensure every session is safe, effective, and tailored to you. Start small, stay consistent, and discover how a regular sauna routine can transform your wellness journey.