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Don't take a sauna when you are ill, and if you feel unwell during your sauna, head for the door. If you’re not properly hydrated, you shouldn’t stay inside a sauna for longer than 20 minutes, as you’re risking dehydration.
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Drink two to four glasses of cool water after each sauna.
How long to stay in sauna for health benefits. Is a daily sauna good for you? The longer you stay in the sauna, the more you risk dehydration, so a general rule is to cap your time to 15 to 20 minutes. Scientific research has drawn firm connections between daily saunas and a number of positive health benefits.
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