How Hot are Saunas and What Temperature Should a Sauna Be?

For centuries, people have used heat therapy to help them relax, undergo detoxification, relieve muscle pain, and improve sleep. If you’re a new sauna owner or going for the first time in a public sauna, you may not know what temperature your sauna should be.

In this article, we will explore the different sauna temperatures and discuss the ideal temperature range for a sauna.

Key Takeaways

• Choosing the right sauna temperature is crucial to maximizing benefits while avoiding overheating and dehydration.

• Infrared saunas operate at lower temperatures (120-140°F), while traditional saunas can reach up to 200°F.

• Steam saunas provide high humidity with temperatures ranging from 100-120°F, offering respiratory benefits.

• Safe sauna use depends on age, health conditions, and individual tolerance, with lower temperatures recommended for children, pregnant women, and older adults.

• Staying hydrated, cooling down after a session, and adjusting the temperature to personal comfort are keys to a safe and enjoyable sauna experience.

Why is sauna temperature important?

To fully enjoy the benefits of a sauna, choosing the right temperature is crucial. You cannot maximize the benefits if the temperature is too low, and if it’s very high, it can lead to overheating, dehydration, or even heatstroke. 

Dr. Victoria Maizes, an expert in integrative medicine, highlights that saunas can reduce stress, detoxify the body, and improve heart health. She notes that heat therapy boosts circulation, promotes relaxation, and benefits skin health. However, to experience these benefits fully, it’s important to choose the right temperature for your sauna session. The right temperature helps ensure that your body can relax and heal without the risk of overheating or dehydration.

How hot should a sauna be for effective detoxing?

For effective detoxing, saunas should be hot enough to make you sweat but still feel comfortable. Infrared saunas are gentler, while traditional ones are hotter for a deeper cleanse. Drink plenty of water, and don’t stay in too long to avoid feeling dizzy.

How hot can a sauna get?

Infrared sauna

Infrared saunas typically operate at a lower temperature range of 120˚F and 140˚F. These saunas use infrared heaters to emit radiant heat that is absorbed by the skin, providing a gentle and comfortable experience for users. The lower temperature of infrared saunas makes them a popular choice for individuals who may not tolerate the high heat of traditional saunas.

Dry/traditional sauna

Dry or traditional saunas, on the other hand, can reach temperatures as high as 200°F (85°C). These saunas are heated by a stove or electric heater that warms up rocks, which in turn radiate heat into the room. The high temperature in traditional saunas creates a more intense sweating experience, promoting relaxation and detoxification. It is important for users to stay hydrated and monitor their time in the sauna to prevent overheating.

Steam sauna

Steam saunas, also known as steam rooms, generally maintain a temperature range of 100°F to 120°F (38°C to 49°C). These saunas produce steam by pouring water over heated rocks or using a steam generator. The humidity levels in steam saunas are higher compared to other types of saunas, creating a moist environment that can help open up the pores and improve circulation. Steam saunas are often favored for their respiratory benefits, as the steam can help alleviate congestion and promote easier breathing.

Maximum Temperature Limits of Different Saunas

Saunas can get extremely hot, but the exact temperature depends on the type. The hottest saunas, like Finnish saunas, can reach 195°F (90°C), though most people prefer temperatures between 150–175°F (65–80°C). Russian banyas, known for their high heat and humidity, can go up to 200°F (93°C). Steam saunas, or steam rooms, feel hotter due to humidity but usually stay around 110–120°F (43–49°C). Electric saunas, common in homes, are usually capped at 194°F (90°C) for safety. Public saunas often follow strict regulations, keeping their maximum temperature within safe limits, usually around 180–190°F (82–88°C) to ensure comfort and safety.

Why Saunas Feel Hotter at the Same Temperature

A sauna feels much hotter than a regular room at the same temperature because of the way heat interacts with the body. Unlike a normal room, where heat spreads out, a sauna traps it, making the air feel dense and intense. Humidity plays a big role, too—dry saunas feel easier to handle, while adding water to sauna rocks creates steam, making the air thicker and heat more overwhelming. Infrared saunas feel different because they heat the body directly instead of the air. Air circulation also matters—less movement keeps heat concentrated. Whether dry or humid, your body works harder to stay cool, making the heat feel stronger.

Determining the Ideal Temperature Range for Sauna

Finding the ideal temperature for the sauna means figuring out the best balance between getting the benefits of exposing your body to heat and making sure it’s not too extremely hot for your body to handle. It’s like finding the sweet spot where you get the advantages without it being too uncomfortable or risky for you.

While individual preferences may vary, many people prefer a temperature range between 150-175 degrees Fahrenheit for traditional saunas and 120-130 degrees Fahrenheit for infrared saunas.

Dr. Rhonda Patrick, a well-known expert in health optimization, typically uses a sauna temperature of around 174°F (about 80°C) with humidity levels between 10-20%. She adjusts the temperature based on her workout and comfort level, ensuring an optimal sauna experience tailored to her needs. However, this high temperature is not recommended for beginners, as it may be too intense to tolerate, especially if you are not accustomed to the heat.

It’s important to listen to your body and avoid pushing yourself if you can’t tolerate a high temperature. If the heat feels overwhelming, reduce the temperature or shorten your sauna session. Your body will signal when it’s time to exit or cool down, and it’s crucial to respect those signals to avoid discomfort or health risks.

Sauna temperatures in this range are hot enough to relax your body but not excessively hot to make you uncomfortable or pose any risk of overheating or dehydration. Keep in mind that the sauna temperature settings may vary depending on factors such as individual tolerance to heat, health conditions, age, and the purpose of the heat therapy.

Additionally, it’s a good practice to take a cool shower or rest in a cool room after your sauna session to help regulate your body temperature and promote relaxation. 

Safe Sauna Temperature

It is important to stay safe while relaxing in the sauna. The Finnish Sauna Society advises never to exceed 212 degrees Fahrenheit (100 degrees Celsius) in your sauna, as a temperature of 100 degrees Celsius or higher can potentially lead to heat exhaustion, dehydration, and other heat-related illnesses.

Remember that your age and health are important factors in setting the temperature. Here are a few factors to consider:

For kids 

If kids will be using the sauna, the recommended temperature is around 105 to 130 degrees Fahrenheit or lower to ensure they don’t overheat. Kids can't handle heat as well as adults. In fact, severe heat can lead to muscle breakdown, kidney failure, seizures, coma, or even death in the worst cases, according to a working paper from the Center on the Developing Child at Harvard. That’s why it’s essential to keep sauna sessions short and monitor their well-being closely. Always stay nearby and make sure they’re feeling okay.

For Those with Health Conditions

People with health issues, especially heart disease, should consult their doctor before using a sauna. Your doctor may advise against sauna use if you have heart disease or may suggest keeping the temperature low and limiting the session's duration. Be sure to drink water and eat a light snack before entering, rehydrate afterward, and exit immediately if you experience dizziness, chest pain, or a rapid heartbeat.

When pregnant

If you're pregnant, staying safe in the sauna means knowing the risks and being cautious. High temperatures can cause dehydration, overheating, and even dizziness, which may affect both you and your baby. Pay close attention to how you feel. If you start feeling lightheaded, nauseous, or overly hot, leave the sauna immediately. The first trimester can be especially risky because the baby is still developing, so avoiding saunas during this time might be the safest choice. Always keep sauna sessions short, no longer than 10 minutes, and never let the temperature go over 104°F (40°C). For your health and peace of mind, talk to your doctor before stepping into a sauna.

Recognizing When the Heat is Too Much

When a sauna gets too hot for your body, your body will send clear signals. Feeling dizzy or lightheaded is a major red flag—this happens when the heat causes your blood pressure to drop. Nausea is another warning sign that your body is struggling with the temperature. If you start feeling faint, leave the sauna immediately and cool down. Heat exhaustion can also cause extreme sweating, weakness, or confusion. Dehydration makes everything worse, reducing your body's ability to handle the heat. To stay safe, drink water before and after your session and listen to your body—when it feels too much, step out.

Adjusting Sessions Based on Personal Tolerance

Finding your ideal sauna temperature starts with listening to your body. Begin with shorter sessions at a moderate heat, around 150°F (65°C), and pay attention to signs like dizziness, nausea, or extreme sweating—these mean it’s time to step out. Everyone’s heat sensitivity is different, so adjust the temperature or session length to match your comfort level. Staying hydrated is key; drink water before and after to help your body handle the heat. Over time, you can build tolerance by gradually increasing duration and temperature. If you want to push your limits, do it slowly and safely to avoid overheating.

How can you measure the temperature in a sauna accurately?

To measure sauna temperature accurately, use a thermometer designed for sauna use. These thermometers can handle high heat and humidity, providing reliable results. Analog thermometers are a popular choice because they are simple and durable, while digital ones offer precise readings. Smartphone apps might seem helpful, but they are not accurate for sauna conditions due to heat sensitivity and poor calibration.

Tips to make your sauna experience better

To enhance your sauna experience, here are some tips to keep in mind.

Stay Hydrated

The heat in a sauna makes you sweat a lot, which means your body loses fluids quickly. To stay hydrated and feel your best, drink at least two to three glasses of water before and after your session. If plain water feels boring, go for herbal teas or electrolyte drinks as they work great to restore what you lose through sweating. But be careful with what you drink. Avoid alcohol or caffeine before and after your sauna time since they can dehydrate you even more. Watch out for signs like dry mouth, dizziness, or a headache. These are clues your body needs more fluids. Keep your hydration game strong, and you will enjoy your sauna experience to the fullest!

Consider the preferences of everyone in the sauna

When relaxing with friends or family members in the sauna, consider their preferences and set a temperature that’s appropriate for everyone in the group.

Cool down after hitting the sauna 

When you step out of the sauna, don’t rush straight into the shower. Give yourself a couple of minutes to let your body adjust to the cooler air. Once you feel ready, hop into a refreshing shower with cool or lukewarm water. Cooling down the right way helps bring your heart rate back to normal, refreshes your skin, and prevents dizziness. It’s also a great way to close your pores and leave your body feeling clean and energized after all that heat.

Wearing Appropriate Attire for a Comfortable Sauna Experience

Wearing the right clothes in a sauna is important for your comfort. If you wear tight or non-breathable clothing, it can trap heat, making you feel uncomfortable or even cause skin irritation. Without the right attire, you could overheat or become dehydrated, which would ruin your sauna experience.

Setting a Timer for Optimal Sauna Sessions

A sauna timer is a specialized timer designed to handle the high heat and humidity of a sauna. It’s built to be durable and easy to use, so you can safely track your session. Using a sauna timer prevents you from overstaying, keeping your experience comfortable and ensuring you don’t risk dizziness or exhaustion.

Pre-Sauna Routines for Relaxation and Comfort

Before stepping into a sauna, it’s important to prepare your body and mind for the heat. Start with a quick shower to cleanse your skin and open your pores. Staying hydrated is key, so drink plenty of water beforehand to avoid dehydration. A few light yoga stretches can loosen your muscles, making relaxation easier. Meditation helps clear your mind, allowing you to fully enjoy the sauna’s calming effects. To unwind mentally, focus on deep breathing and let go of stress. When you take these simple steps, your sauna session becomes more refreshing, leaving you feeling completely relaxed and rejuvenated.

Post-Sauna Practices to Maximize Benefits

After a sauna, your body needs proper care to maximize the benefits. Start with hydration—drink at least 500ml to 1 liter of water to replace lost fluids and avoid dizziness. Follow up with a cold shower or ice bath to improve circulation and muscle recovery. Your skin also needs attention—gently cleanse, exfoliate, and moisturize to keep it healthy. If you’re wondering about exercise, light stretching is fine, but intense workouts can strain your body. A sauna also improves sleep, so relax and avoid screens before bed. Lastly, don’t make mistakes like skipping hydration or rushing back into daily activities!

What are the health risks related to extreme sauna temperatures?

Dr. Victoria Maizes, an expert in integrative medicine, emphasizes that while saunas provide numerous benefits, extreme temperatures can pose significant risks. Dehydration and heat-related complications are significant concerns, with risks including heat exhaustion, fainting, and heat stroke, says Wan Na Chun, Some of the health risks associated with spending time in a sauna at extremely high temperatures, especially for individuals with pre-existing health conditions, include:

• Heat stroke
• Dehydration
• Skin burn
• Heat exhaustion

However, even as a healthy adult, you should be vigilant about the sauna temperature to avoid these health risks

It’s important to listen to your body and adjust the temperature depending on your tolerance and comfort levels.

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