Whether it’s post-workout or as part of a spa day, a sauna session can relax and enhance wellness. But how long should you stay in a sauna? This depends on the type of sauna, its temperature, your fitness levels, overall health, and how well hydrated you are. Sauna BenefitsA sauna can be a treat for those that love the heat and a challenging endurance test for those that don’t. “This particular study examined how sauna bathing after exercise affects endurance performance in male distance runners,” says Alkemade.