Can You Use an Infrared Sauna Twice a Day? What’s the Verdict?

Hey guys, Paul at Sauna Squad here. Today we’re going to touch on a question we get asked quite a bit and dispel any myths. Can you actually use an infrared sauna twice in a day? Are there any negative consequences of doing so?

To answer this question, we’re going to provide first-hand experience along with health experts’ guidance. This is especially important for people who are new to infrared saunas.

We’ve previously written about whether sauna everyday is good for you, but let’s take a deeper dive into whether multiple sessions a day can have a positive impact on your health.

So let’s put on our learning hats and dive in, shall we?

Should you really use an infrared sauna twice a day?

Yes, using an infrared sauna twice in a day is feasible, with certain precautions in place. Monitoring your body’s response, ensuring adequate hydration, and seeking guidance from healthcare professionals are all vital steps. 

This careful approach allows you to enjoy the infrared sauna’s benefits—from pain relief in joint pains to improvements in cardiovascular health—while aligning with your health and wellness objectives.

We’ve also previously gone through a full analysis on the health benefits of chromotherapy, the best temperature to set your infrared sauna to, and even the best towels to use for infrared sauna sessions for your viewing pleasure!

Woman in white towel enjoying an infrared sauna

Infrared sauna twice a day? 6 precautions & health considerations

While using an infrared sauna twice a day might seem like a great way to boost your wellness routine, there are some important risks and considerations to keep in mind. Let’s look closely at what experts say and what research suggests about these potential downsides.

1. Dehydration

One of the biggest concerns with frequent sauna use is the risk of losing too much body water. When you sweat a lot, your body loses fluids. You could become dehydrated if you don’t drink enough water to replace what you’ve lost. Medical experts stress the importance of drinking plenty of water before and after sauna sessions.

2. Overheating

Spending too much time in the heat can lead to overheating, also known as hyperthermia. Your core body temperature can rise to dangerous levels. Symptoms include dizziness, nausea, and even fainting. Listening to your body and stepping out if you start feeling too hot is crucial.

3. Skin Sensitivity

For some people, frequent exposure to infrared heat can irritate the skin. This could lead to dryness or rashes, especially for those with existing skin conditions. Using the sauna less often or for shorter periods might help manage this issue.

For an indepth insights about skin sensitivity, you may read this specific blog about Red Blotchy Skin After Infrared Sauna: 9 Possible Causes.

4. Worsening Certain Medical Conditions

If you have heart conditions or high blood pressure, it’s important to be cautious. The increase in heart rate and blood pressure from the sauna’s heat might not be safe for everyone. Always check with a doctor before starting any new sauna routine.

Also, if you are interested we created a compilation of some common Infrared Sauna Contraindications that can help guide you on what’s best for your sauna sessions. 

5. Impact on Chronic Health Conditions

People with autoimmune conditions or chronic pain should use saunas cautiously. While some find relief, others might experience flare-ups due to the stress heat places on the body. It’s a personal response, so monitoring how you feel after sauna sessions is key.

6. Pregnancy Considerations

Pregnant women are generally advised to avoid saunas due to the risk of overheating, which can be harmful to the fetus. If you’re expecting, it’s best to seek alternative relaxation methods.

Using an infrared sauna can provide many wellness benefits when done moderately. Some enjoy a morning session for energy or an evening one for relaxation. However, twice daily may exceed what’s safe for most individuals.

Doing two sessions in one day now and then is probably fine for most people. But doing it day after day without a break is likely too much for safe enjoyment of the benefits. It’s best to listen to your body and find a rhythm that works well without issues.

Guidelines for safe & effective frequent sauna use

Exploring the benefits of using an infrared sauna twice in a day requires a careful approach to maximize wellness advantages while minimizing any potential risks. By integrating expert insights and research, we can outline a set of guidelines to help you craft a balanced sauna routine.

Session Duration

  • Start Short: Initially, aim for 10-15 minutes per session. This is particularly important for newcomers to infrared sauna therapy. It allows your body to adjust to the dry heat gradually.
  • Gradually Increase: As you become more accustomed to the sauna, consider extending your time to 20-30 minutes. Always prioritize how you feel and listen to your body to avoid pushing beyond your comfort zone.
  • Limit Total Daily Use: To prevent excessive heat exposure and risk of dehydration, it’s advised not to exceed 40-60 minutes of sauna use per day, ideally split into two sessions. This strategy helps maintain the health benefits while ensuring safety.

Temperature Settings

  • Find Your Comfort Zone: Start at a lower temperature range (100-120°F) and slowly increase to what feels comfortable, typically not surpassing 150°F. Infrared heat should be warming without causing discomfort.
  • Personalize Your Experience: Tailor the sauna’s temperature to suit your comfort and desired outcomes. Whether it’s pain relief from joint pains or just relaxation, the right temperature can enhance your infrared sauna experience.


  • Pre-Sauna Hydration: Drinking at least one glass of water before your session is crucial for prepping your body for the increased sweating of sauna use.
  • Hydrate During Sessions: Keep water handy during your sauna time, especially for sessions extending beyond 15 minutes, to replenish lost fluids and maintain hydration levels.
  • Post-Sauna Rehydration: After exiting the sauna, drinking more water or opt for mineral water to replace any lost minerals and water weight, ensuring you stay adequately hydrated.

Post-Sauna Care

Taking the time to cool down naturally after your sauna session aids recovery. A lukewarm shower can remove sweat and assist in lowering your body temperature gently. 

Ensuring you rest post-sauna, particularly after an evening session, is vital for optimal recovery and to prepare for a good night’s sleep. Keep a close eye on your body’s reactions post-session; signs like lightheadedness or extreme thirst indicate the need to adjust your sauna routine.

Consultation with Health Professionals

Seeking guidance from medical experts before trying twice-daily infrared sauna is important, especially with health issues. Professionals can tailor advice to suit your situation, helping ensure sessions are conducted safely and effectively.

Listen to Your Body

Acknowledging personal limits is key when it comes to sauna use. Individual tolerance to heat and frequency of sessions can vary significantly. If at any point you feel unwell (e.g., dizzy, nauseous), it’s crucial to exit the sauna immediately to cool down.

By following principles like these, infrared sauna sessions can enhance your well-being journey. Benefits ranging from better heart health and weight loss to pain relief and boosted recovery come without risking your safety.


Tailoring your infrared sauna routine for twice-daily use

Incorporating an infrared sauna into your daily wellness routine can amplify your health benefits, provided you do it safely and with a plan tailored to your needs. Here’s how to craft a sauna schedule that boosts your wellness without overstepping safety boundaries.

1. Define Your Wellness Objectives

Start by pinpointing exactly why you’re turning to the sauna. Are you seeking relief from stress, aiming for muscle recovery, pursuing glowing skin, or focusing on detoxification? Your objectives will dictate not just the frequency of your sessions but their duration, too.

2. Ease Into It

For those new to infrared sauna use or considering more frequent sessions, it’s vital to start gently. Begin with 10-15 minute sessions, and as your body adjusts, you may extend the time to 20-30 minutes if it feels right. The key is to acclimate your body to the heat gradually.

3. Monitor Your Body’s Signals

Pay close attention to how you respond to each session. Any improvement in your well-being or signs of discomfort should inform how you tweak your sauna routine. Your body’s feedback is your most reliable guide to adjusting your sessions’ length and frequency.

4. Prioritize Hydration and Nutrition

Maintaining optimal hydration is essential, especially with a sauna regimen that includes twice-daily sessions. Make sure to hydrate before and after your sauna time. Also, a diet rich in nutrients and electrolytes is crucial for replenishing what you lose through sweat.

5. Consult Healthcare Experts

Before diving into a routine of twice-daily sauna sessions, it’s wise to seek the advice of healthcare professionals. They can provide personalized guidance, ensuring your sauna practice is safe and aligns with your health status.

6. Attune to Your Body

Your body possesses intrinsic wisdom about its limits. Should you feel unwell at any point — be it through dizziness or exhaustion — it’s a signal to reassess your current sauna practices. Remember, the essence of wellness is to enhance your health, not to compromise it.

7. Continually Assess Your Sauna Practice

Your body and wellness goals and your sauna routine will evolve. Regular assessment of your practice ensures it remains beneficial. Be prepared to modify your routine to continue enjoying the sauna’s benefits safely.

Why talking to a health professional matters

Embarking on twice-daily sauna sessions should never be a leap in the dark. Securing approval from health professionals is critical to ensure your sauna regimen is conducive to your health.

  • Start with Your Doctor: Familiar with your health history, your primary care doctor can offer initial guidance or refer you to specialists for further advice.
  • Specialist Consultations for Specific Concerns: If you have particular health conditions like heart issues, skin concerns, or chronic pain, specialist input is invaluable for a safe sauna experience.
  • Holistic Perspectives from Wellness Experts: Consulting with holistic health practitioners can enrich your wellness plan, offering insights into integrating sauna sessions effectively.

Using an infrared sauna twice a day can be a game-changer for your wellness. But doing it safely? That’s where the real benefit lies. Follow these steps to enjoy your sauna time while keeping your health in check.

Article wrap-up

Alright, let’s wrap this article up. What have we learned? Well, incorporating infrared sauna sessions into your wellness routine can provide numerous health benefits.

Still, it’s crucial to approach this practice with caution and mindfulness. Here’s a rundown of precautions to ensure you reap the benefits safely:

  1. Understand the Benefits and Risks: Recognize that while infrared saunas can enhance relaxation, pain relief, and skin health, they also carry risks such as dehydration, overheating, and worsening of certain medical conditions.
  2. Moderation is Key: Avoid excessive use of the sauna, especially twice a day. Moderation and balance are essential to prevent potential harm to your body.
  3. Monitor Your Body’s Response: Consider how your body reacts during and after sauna sessions. If you experience dizziness, nausea, or other discomfort, exit the sauna immediately and cool down.
  4. Stay Hydrated: Hydration is crucial before, during, and after sauna sessions. Drink plenty of water to replenish fluids lost through sweating and prevent dehydration.
  5. Listen to Your Body: Your body’s signals are your best guide. If you feel unwell or experience any adverse effects, adjust your sauna routine accordingly or discontinue use altogether.

Thanks for reading, folks! We hope you learned a thing or two to incorporate into your sauna routine. We hope you’ll stay connected with us on our social channels and subscribe to our newsletter. Until next time, thanks for joining the Squad!

Disclaimer: Always consult a healthcare professional before significantly changing your wellness routine, especially when considering using an infrared sauna twice daily. 

While infrared saunas can offer significant health benefits, individual needs and tolerances vary. It’s essential to tailor any wellness practice to your specific health conditions and lifestyle, ensuring both efficacy and safety.

A message from Sauna Squad

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