How Long Should You Sauna? Andrew Huberman’s Surprising Answer for Maximum Health Benefits
September 11, 2025Saunas aren’t just about relaxation—they’re a powerful tool for boosting your health when used right. If you’ve heard Dr. Andrew Huberman talk about sauna benefits you might wonder exactly how long you should stay inside to get the most out of each session.
You don’t want to overdo it but you also don’t want to miss out on the science-backed perks. Understanding the ideal sauna duration can help you improve recovery support heart health and even sharpen your mind—all while keeping your routine safe and effective.
Understanding Sauna Usage: Andrew Huberman’s Perspective
Dr. Andrew Huberman recommends you use saunas several times per week to optimize health benefits. Research he cites indicates that spending 57 to 60 minutes weekly in the sauna, divided into 2 to 3 sessions, leads to measurable improvement in cardiovascular resilience and stress tolerance (JAMA Internal Medicine, 2015). Shorter durations, such as 10 to 20 minutes per session, allow for safe adaptation, especially for beginners.
Frequency plays a significant role in effectiveness if you're seeking benefits like enhanced recovery, reduced all-cause mortality, and improved mood. Huberman points to data showing that consistency in sauna use strengthens outcomes. You may increase the frequency up to 4 times weekly once you build tolerance, according to recommendations from his podcast and referenced sources.
Temperature choice affects outcomes. Huberman advises keeping sauna temperatures between 80°C and 100°C (176°F and 212°F) for optimal heat exposure without excess risk. Hydration remains crucial before and after you enter the sauna to minimize dehydration risk, which intensifies under higher temperatures or longer sessions.
Health Benefits of Sauna According to Huberman
Sauna bathing supports more than relaxation—Dr. Andrew Huberman cites research connecting regular sauna sessions to measurable physical and mental health improvements. If you’re interested in expert summaries of Huberman’s podcast and the latest longevity insights, subscribe to The Longevity Digest here.
Physical Benefits
Sauna use increases cardiovascular efficiency, circulation, and recovery speed between workouts, according to Huberman (Huberman Lab, 2022). Regular sessions improve heart health markers, including reduced blood pressure and arterial stiffness (Laukkanen et al., 2018). In studies cited by Huberman, subjects using the sauna 2 to 4 times per week showed a 27% to 50% reduction in cardiovascular-related mortality rates. You elevate your endurance and decrease muscle soreness after exercise, supporting training frequency and performance in sports.
Mental Wellbeing and Stress Reduction
Saunas support endorphin release and help lower cortisol levels, Huberman reports. Frequent sessions improve mood stability, enhance sleep architecture, and reduce symptoms of depression and anxiety (Laukkanen et al., 2018; Huberman Lab, 2023). Regular heat exposure sessions of 10 to 20 minutes, practiced 3 to 4 times weekly, provide stress modulation and cognitive clarity as you build tolerance.
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Huberman’s Recommended Sauna Duration and Frequency
Andrew Huberman cites research-backed protocols for sauna session length and frequency that target cardiovascular and mental health benefits. You can align session timing and weekly schedule with his guidance to strengthen outcomes and promote safety.
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Optimal Session Length
You’ll maximize health effects when you stay in the sauna for 10 to 20 minutes per session, according to Huberman Lab protocols and peer-reviewed studies (Laukkanen et al., 2015). Advanced users aiming for robust cardiovascular adaptation often target 15 to 20 minutes, while beginners usually adapt to shorter exposures around 10 minutes. Shorter durations support safe acclimation, especially for those new to sauna routines or with lower heat tolerance.
Suggested Weekly Frequency
You can target 2 to 4 sauna sessions per week for cumulative benefits, based on Huberman’s recommendations and clinical research. Research from the University of Eastern Finland finds that 57 to 60 minutes divided across multiple sessions weekly correlates with reduced cardiovascular risk and improved stress resilience. You often see benefits at as few as 2 sessions weekly, but consistent practice—3 or 4 times each week—delivers stronger improvements for heart health, stress management, mood, and cognitive clarity.
| Huberman Protocol | Duration per Session | Sessions per Week | Total Weekly Time |
|---|---|---|---|
| Beginner | 10–15 minutes | 2–3 | ~30–45 minutes |
| Intermediate/Advanced | 15–20 minutes | 3–4 | ~45–80 minutes |
Consistent adherence to these session lengths and weekly frequencies supports optimal adaptation while minimizing risks.
Best Practices for Sauna Sessions
Applying best practices for sauna sessions boosts health benefits and reduces risks, aligning with Andrew Huberman's research-backed recommendations. Following these routines supports cardiovascular improvements and mental clarity.
Managing Heat Exposure
Limiting initial sauna sessions to 10–15 minutes helps your body adjust to high temperatures. Gradually increasing duration to 20 minutes suits those with consistent sauna experience and no underlying health issues. Maintaining sauna temperatures between 80°C and 100°C (176°F to 212°F) optimizes outcomes. Exiting promptly if feeling dizzy, excessively uncomfortable, or overly fatigued ensures your safety during heat exposure.
Hydration and Safety Tips
Drinking 16–24 ounces (475–710 ml) of water before and after sessions prevents dehydration—a common risk during sauna use. Monitoring your fluid intake, especially after 20-minute sessions, reduces the chance of electrolyte imbalance. Replenishing with electrolyte-rich fluids after intense sweat loss further supports recovery. Avoiding alcohol and not using saunas when unwell also safeguard your health.
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Common Mistakes to Avoid
- Overextending Sauna Duration
Spending longer than 20 minutes per session increases risks of dehydration, dizziness, and heat exhaustion, especially for beginners and individuals using sauna protocols based on Andrew Huberman's recommendations.
- Inadequate Hydration Practices
Failing to drink at least 16–24 ounces (475–710 ml) of water before and after each sauna session leads to rapid fluid loss, fatigue, and impaired recovery.
- Ignoring Tolerance and Adaptation
Skipping gradual increases in sauna exposure results in low tolerance, decreased thermal adaptation, and heightened likelihood of cardiovascular strain per research highlighted by Huberman Lab.
- Using Saunas When Ill or After Heavy Drinking
Entering a sauna while sick or after alcohol consumption stresses your cardiovascular system and magnifies dehydration risks, contradicting best-practice protocols advocated by wellness researchers.
- Disregarding Temperature Guidelines
Exceeding the recommended range of 80°C to 100°C (176°F to 212°F) can trigger heat-related injuries, counteracting the endurance and resilience benefits found in Huberman’s findings.
- Neglecting Frequency and Consistency
Inconsistent sauna use limits cardiovascular and mood benefits, while excessive frequency strains your recovery and adaptive systems, based on peer-reviewed studies from Dr. Andrew Huberman.
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Key Takeaways
- Dr. Andrew Huberman recommends spending 57–60 minutes per week in the sauna, divided into 2–4 sessions of 10–20 minutes each, for optimal health benefits.
- Regular sauna use, at 80°C to 100°C (176°F to 212°F), supports cardiovascular health, faster recovery, improved mood, and reduced stress.
- Beginners should start with shorter sessions (10–15 minutes) and gradually increase duration as tolerance builds.
- Hydration before and after sauna sessions is essential to prevent dehydration and support safe recovery.
- Consistency in weekly sauna sessions is key for maximizing both physical and mental health outcomes.
- Avoid overextending sessions, improper hydration, and using saunas when unwell or after alcohol, to minimize health risks.
Conclusion
Following Dr. Andrew Huberman’s sauna guidelines helps you get the most out of each session while keeping safety front and center. By listening to your body and gradually building your tolerance, you’ll enjoy both physical and mental benefits without unnecessary risks. Make sure you’re consistent with your routine and always prioritize hydration to maximize your results. With the right approach, sauna use can become a simple yet powerful tool for better health and well-being.
Frequently Asked Questions
How often should I use the sauna for maximum health benefits?
For optimal benefits, aim to use the sauna 2 to 4 times a week. Beginners should start with 2 to 3 sessions per week, while experienced users can increase to 3 to 4 weekly sessions. Consistency is key to maximizing cardiovascular, mental health, and recovery benefits.
What is the ideal duration for each sauna session?
Beginners should start with 10 to 15 minutes per session. As your tolerance increases, you can extend sessions to 15 to 20 minutes. Avoid exceeding 20 minutes to prevent dehydration or overheating.
What temperature should the sauna be set at?
The recommended sauna temperature is between 80°C and 100°C (176°F to 212°F). Staying within this range ensures you reap health benefits while minimizing the risk of heat-related issues.
Is it important to stay hydrated before and after sauna use?
Yes, staying hydrated is essential. Drink 16–24 ounces (475–710 ml) of water before and after your sauna session to replace fluids lost through sweating and reduce the risk of dehydration.
What health benefits can I expect from regular sauna use?
Regular sauna use supports cardiovascular health, lowers blood pressure, improves circulation, enhances workout recovery, and boosts mental well-being. It also helps regulate stress, stabilizes mood, and may improve sleep quality.
Are there any risks or mistakes to avoid with sauna use?
Avoid staying in the sauna longer than 20 minutes per session, especially for beginners. Never use a sauna when sick or after consuming alcohol. Always hydrate and increase exposure gradually to avoid dehydration and heat exhaustion.
Can sauna sessions help with stress and mental clarity?
Yes, saunas can help reduce cortisol (stress hormone) levels and trigger the release of endorphins, which enhance mood and cognitive clarity while supporting better sleep and emotional stability.
Is it safe to use a sauna after exercise?
Yes, using a sauna after exercise can aid recovery and reduce muscle soreness. Just remember to hydrate well, and ensure your body has cooled down slightly before entering the sauna.