You know there are countless benefits of sauna therapy, which begs the question: can you sauna twice a day to really maximize the effect?
We’re going to weigh the pros and cons of twice-a-day sauna sessions below and help you decide if it’s worth dialing up the frequency or taking it down a notch. We’ll also help you decide which of the many sauna types is right for you. Because if you’re going to hit the sauna twice daily, it’s worth owning one and enjoying sessions from the comfort and convenience of home.
Premium Saunas is your trusted source for everything from an infrared sauna to a traditional sauna, always from the top brands and backed by our price match guarantee. Learn more below, or get in touch with our team today for one-on-one support!
Key Takeaways
- Most adults can safely use the sauna twice a day, as long as sessions are spaced hours apart.
- You may want to keep sessions shorter if you’re doubling up, too.
- The biggest risk is dehydration from sweating so much, so you just have to make sure to rehydrate and get your electrolytes in.
- Infrared saunas are typically a better fit for two-a-days because they operate at lower temperatures.
Benefits of Sauna Therapy
There are so many reasons to bring sauna therapy into your daily routine - whether you’re an athlete trying to maximize your physical potential, you want to support your heart health, or you just love the way stress and tension melt away as you immerse yourself in the sauna.
There’s real research showcasing what regular sauna sessions can do, too. A 20-year Finnish study found that men who hit the sauna 4-7 times a week had a 40% lower risk of dying from any cause, even compared to people who used the sauna once a week.1 This matters for our topic today, because it goes to show that higher frequency is a good thing!
A follow-up study found more or less the same conclusion for women - lower risk of fatal events for the most frequent users of sauna therapy.2 It’s not just about physical health, either. The same research group found that 4-7 weekly sauna sessions lowered the risk of dementia and Alzheimer’s disease.3
Biomedical scientist Dr. Rhonda Patrick reviewed the data and arrived at a simple conclusion. “The more frequent the sauna use, the greater the effect.”4
Can You Sauna Twice a Day?
Clearly there’s reason to make time in your schedule for daily sauna sessions. Can you sauna twice a day to really maximize the benefits, though? The short answer is yes.
When you look back at ancient Finnish sauna traditions, people indulged in multiple rounds of heat in a single visit, separated by cold plunges or cool showers. There was even a study on a twice-daily protocol with positive outcomes and no adverse events.5 It appears as if the body is able to adapt to repeated heat exposure, as cortisol levels dropped in the study group.
Is There Such a Thing as Too Much Sauna?
You’ve probably heard the old saying that too much of a good thing can be harmful. Technically, that is true of sauna therapy, too. Spending 4-6 hours in a sauna every single day is overdoing it. But that’s extreme. You’re probably not looking to do that yourself. An hour in the morning followed by an hour before bed is not going to be detrimental to most healthy adults.
Situations Where Twice-a-Day Sauna Sessions Make Sense
Athletes in heavy training blocks often split their sauna time into morning and evening sessions to boost circulation and support physical recovery. After all, that study that looked at twice-daily sauna sessions found that growth hormone surged 16-fold in men!5
People who are struggling with chronic stress may find two short sessions a day is better than one long one, too. The parasympathetic rebound after each round can ramp up your focus during the day and help you sleep better at night.
When is it Bad to Sauna Twice a Day?
Men who are in the process of trying to conceive may want to be careful about using the sauna twice a day. We’d go as far as to say they should be careful about sauna frequency in general. Twice a week impaired sperm count and motility in one study - but the effects fully reversed within six months of stopping.6
People on beta-blockers should probably not do twice a day sauna sessions, either. Anyone on diuretics needs to be cautious as well. Other people who may not want to sauna twice daily are:
- Those with unstable heart conditions
- People with blood pressure problems
- Anyone who is pregnant
But other than that, you have little to worry about if you practice safe sauna protocols!
What Types of Saunas Are Suitable For Twice-Daily Sessions?
You could technically use either side of the infrared vs traditional sauna debate. But we think infrared is the more sustainable approach because it operates at a lower temperature (between 120 and 150 degrees Fahrenheit) so you’re less likely to put too much stress on your heart. Lower temperatures = faster recovery and less total fluid loss. Plus, an infrared sauna tends to be more affordable and easier to install in your home!
That being said, you can find the perfect fit for your space whether you’re looking for an indoor sauna or outdoor sauna. We stock the latest models from the top brands. Just reach out for a personalized recommendation!
How to Use a Sauna Twice a Day Safely
The sessions must be spaced far enough apart that your body can recover. What works best for us is a session first thing in the morning to start the day on the right foot (ideally paired with a cold plunge right after). Then, you can do another session in the evening before bed to end the day on a good note.
You don’t need to stay in the sauna as long if you’re using it twice a day. 30-45 minutes is probably plenty. An hour tops. Even less in a traditional sauna.
What matters most, though, is hydration. You’re going to sweat twice as much when you hit the sauna twice daily. So, double your water intake. We encourage you to use an electrolyte supplement, too.
Bottom Line on the Sauna Twice a Day Benefits
The sauna twice a day benefits are profound - and this is perfectly safe for most healthy adults. But to make it practical, you need to own your sauna. Otherwise, you’re heading to the gym or spa twice a day. Who has time for that?
Take a look at the Premium Saunas lineup or connect with our team for personalized support.
References
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015;175(4):542-548. JAMA
- Laukkanen T, Kunutsor SK, Khan H, et al. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women. BMC Medicine. 2018;16:219. PMC | Laukkanen quote via University of Eastern Finland
- Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing. 2017;46(2):245-249. PubMed
- Patrick R. How sauna use may boost longevity. FoundMyFitness. FoundMyFitness
- Leppaluoto J, Huttunen P, Hirvonen J, et al. Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica. 1986;128(3):467-70. PubMed
- Garolla A, Torino M, Sartini B, et al. Seminal and molecular evidence that sauna exposure affects human spermatogenesis. Human Reproduction. 2013;28(4):877-85. PubMed
