How Long Should You Sauna For Detoxification Benefits?

Step into the incredible world of infrared saunas, where just a few minutes of sweat can stimulate your body’s natural detoxification processes. This supports the elimination of alcohol and metabolic waste while enhancing your body’s natural metabolic function.

Not only is it possible to reap the rewards of infrared sauna detoxification by simply sitting and sweating for a short period of time, but additional protocols can also be added to boost the outcomes.

From nourishing diets to exercises, there are plenty of ways to truly experience the power of infrared saunas to assist with detoxification.

Let us take you on a journey to discover how these remarkable infrared saunas can help you achieve your health goals.

How Long Should You Stay In A Sauna To Detox?

For detoxification, people new to sauna bathing could start with sauna sessions for at least 15 - 25 minutes, at 50 - 60ºC. This type of sauna session should be repeated a minimum of 3 times per week in order to gain momentum with your body's natural detoxification pathways. Experienced sauna bathers could extend the time spent in an infrared sauna up to 30 - 45 minutes for each sauna session.

The benefits of a sauna for detoxification are not provided by the temperature of the sauna cabin, but by increasing core body temperature —the cabin temperature merely serves to raise the body temperature in a controlled environment.

Bear in mind, the efficiency of the detoxification process is not solely determined by the amount of time spent in the sauna. Other factors, such as one's overall health, exercise habits, hydration levels, and diet quality, play a significant role in the effectiveness of this process.

What Toxins Are Released During An Infrared Sauna Session?

Not only do saunas reduce stress and improve circulation, but they can also help the body eliminate impurities from a variety of lifestyle factors.

A systematic review published in the Journal of Environmental and Public Health examined the excretion of toxic elements through sweat (1). Sweat excretes small amounts of substances like arsenic, cadmium, lead, and mercury (2), as well as BPA (bisphenol A) and phthalates—chemicals found in plastics.

A few small studies have shown detectable levels of these in sweat samples, suggesting that sweating may help reduce body burden for certain toxins (3)(4).

Sauna Health Benefits: How Does Sauna Detoxification Work?

Sweating plays a modest but meaningful role in the body's detoxification processes. Sweat, which is primarily made up of water, sodium, urea, and lactate, also contains trace amounts of other compounds. These substances are primarily released through the eccrine glands, which are activated by heat stress during activities like sauna use. This makes sweating a potential supplemental method for helping the body offload environmental toxins.

Additionally, some toxins, particularly persistent organic pollutants (POPs) and certain heavy metals, are stored in fat tissue. When body temperature rises—whether through heat exposure, exercise, or fat metabolism during fasting—these fat-stored toxins may be mobilised into the bloodstream. Sweating can assist in eliminating them as they become more water-soluble or are secreted through the skin’s sebaceous (apocrine) glands. Heat exposure also enhances circulation, which can stimulate the lymphatic system and support immune function, indirectly promoting detox by improving the body's ability to transport and eliminate waste.

What Type Of Sauna Is Best For Detox?

The best sauna for detoxification is a full-spectrum infrared sauna, for the reasons mentioned in this blog. However, all forms of sauna will provide detoxification if used correctly. Let's take a look at some of the different types of saunas that can be used for detox.

1. Full Spectrum Infrared Saunas: As mentioned, these saunas provide the optimal amount of heat in an infrared sauna, as well as the added benefits of far infrared light that cause fat cells to disperse and promote detox. The wavelengths in these saunas heat up to three inches past the skin, also providing relief of joint pain, sore muscles weight loss.
2. Far Infrared Saunas: These saunas provide the majority of attributes needed for detoxification. What makes them less effective than full-spectrum infrared saunas is that they do not have the added heating power of near-infrared or mid-infrared light. Generally, this means they will not reach the same high temperature as a full-spectrum sauna, but gradually increase from a lower temperature in an effective way for detox.
3. Traditional Finnish Sauna: Traditional sauna does not have any of the infrared technology benefits, and relies purely on wood-fired heating to promote sweating. This type of detoxification is the same as any other heat therapy detoxification.
4. Steam Saunas: These saunas are similar to traditional ones but use steam and moisture to induce sweating. While they offer comparable detox benefits, the high humidity can make them harder to tolerate, often resulting in shorter sessions.‍
5. Steam Rooms: These forms of saunas are usually not as hot as a steam sauna, and contain much more moisture. They will cause you to sweat and release toxins from your skin, however, the moisture can cause reabsorption when in use, and other chemicals can be inhaled during the process from the immense steam.

Can You Sweat Out A Virus Or A Cold?

While using an infrared sauna, our bodies react to the rising temperature, exposing us to heat stress. This heat stress simulates an artificial fever, which our body reacts to by accelerating our cardiovascular and immune response, which prompts blood flow, as well as the creation of white blood cells.

In terms of actually ‘sweating out’ a virus or a cold, a 2010 study from the Medical Journal of Australia found that specifically to dry saunas, “inhaling hot air while in a sauna has no significant impact on overall symptom severity of the common cold,” and could actually make the symptoms worse.

Using a sauna while sick may lead to dehydration and drain energy reserves that your body needs to fight off infection.

Is an Infrared Sauna Good for Lymphatic Drainage?

The lymphatic system relies on muscle movement and circulation to move lymph fluid, since it doesn’t have a pump like the heart.

Infrared sauna use increases heart rate, blood flow, and induces sweating, mimicking light exercise. This might stimulate circulation and encourage lymph movement, especially when combined with hydration and light movement before/after.

The heat may relax muscles and reduce inflammation, which could indirectly support lymph flow, particularly in people with sedentary lifestyles or chronic pain.

What Are Detox Symptoms After An Infrared Sauna?

Some people may experience symptoms like fatigue or nausea after using an infrared sauna, often due to dehydration or temporary physiological stress. The heat raises core body temperature and promotes sweating, which can help eliminate small amounts of certain toxins through the skin. Increased circulation may also support the body’s natural detoxification processes via the liver, kidneys, and lymphatic system.

These symptoms are sometimes described as “detox reactions,” particularly when the body is adjusting to increased elimination activity or mobilising stored substances from fat or tissues. While saunas don’t replace the body’s primary detox organs, they can complement broader detoxification protocols by enhancing circulation, encouraging lymphatic flow, and supporting skin-based elimination.

• Nausea: Nausea is a common side effect of infrared sauna sessions as the body is undergoing intense detoxification and releasing toxins from the body.
• Headaches: Headaches are also a common symptom of infrared sauna sessions as the body experiences an increase in blood circulation and a release of toxins.
• Fatigue: After an infrared sauna session, it is common to feel fatigued as the body works hard to rid itself of toxins.
• Diarrhea: As the body eliminates toxins through the intestines, diarrhea is a common side effect of infrared sauna sessions.
• Muscle cramps: Muscle cramps are a common symptom as the body sweats profusely, releasing salt and other minerals.
• Skin rash or breakouts: As the skin is our largest organ of elimination, a skin rash or breakout may occur as the body releases toxins through the skin.
• Chills: Chills may occur as the body cools down after the intense heat of the infrared sauna session.

These symptoms are generally short-lived. To support your body during and after sauna use, ensure proper hydration (ideally with electrolytes), rest, and avoid using the sauna when feeling unwell or depleted.

How To Improve A Detox Program Using A Sauna

Saunas can be a valuable part of detox protocols, especially when used strategically alongside binders, liver support, and proper hydration. They are most useful for mobilising and excreting fat-soluble toxins and metals, rather than serving as a standalone detox method.

An infrared sauna can assist with the detoxification process in various types of protocols (such as exercise-based detox, dietary detox, or binder-supported detox) thanks to its ability to boost circulation, support immune function, increase lymphatic drainage, and create a healthier environment for nutrient exchange at the cellular level.

Improve an Exercise Detox Protocol

When it comes to an exercise detox protocol, heat from an infrared sauna can be beneficial in helping to mobilise toxins stored in fat cells, which may then be more easily eliminated during exercise. It can also aid in relaxation and support nervous system recovery.

Improve a Diet Detox Protocol

After fasting or intense cleansing, saunas may help remove fat-soluble toxins that were mobilised during fat loss.

When using an infrared sauna for any type of detox process, it’s important to note that frequent use over a prolonged period may be necessary to achieve lasting benefits on toxicity levels in the body. To ensure maximum benefit from an infrared sauna session, your body should be well-hydrated before entering the sauna, as this will help you sweat more and support the release of toxins. Additionally, it’s important to monitor your heart rate during the session and avoid overexertion by exiting the sauna if your heart rate becomes too high or if you feel lightheaded.

The End Result of Detoxification Through Sauna

In conclusion, the use of an infrared sauna can be incredibly beneficial for those looking to boost both physical and mental well-being. The combination of heat and infrared light helps improve circulation, support immune function, enhance lymphatic drainage, and optimise the cellular environment—all of which can aid detoxification protocols involving exercise, diet, or supplements. From mobilising stored toxins in fat cells to releasing harmful substances through sweat, infrared saunas offer an effective way to support the body's natural elimination processes.

The best part is, you don’t need to use an infrared sauna every day to experience its detoxification benefits. Simply sauna bathing as often as possible can help reduce your body’s toxic burden. So why not upgrade your wellness routine with a little relaxation in your own infrared sanctuary? Explore the health benefits of infrared sauna use today and discover how it can elevate your overall quality of life.