The ideal sauna temperature is a recurring subject in the sauna community.
So, how hot should a sauna be?
Dry saunas should generally be between 150-200°F (about 65-100°C). The ideal temperature in infrared saunas is 110-140°F (about 43-60°C) while steam saunas are most comfortable at about 120°F (50°C).
But there is more to it than just temperature!
Your sauna type, humidity, heat tolerance, and goals impact how hot your sauna should be.
In this article, we’ll explore every aspect of choosing the right sauna temperature and how you can have the best sauna experience possible.
Let’s dive in!
Table Of Contents
The Ideal Sauna Temperature For Your Goals
It’s important to note that different sauna temperatures provide different benefits. And your ideal sauna temperature will depend on your end goal.
But the temperature is not the only factor to consider. Other important aspects are the humidity and the amount of time you spend in the sauna.
That’s quite a lot of things to keep in mind. But you can make things easier by following the 200 rule!
Following The 200-Rule For The Perfect Sauna Temperature
The idea behind the 200 rule is that people feel most comfortable when the combined sauna temperature and relative humidity equal 200.
For example, If your sauna is 180 degrees Fahrenheit, the humidity should be 20% (180+20=200).
Here is a chart showcasing how the 200-rule works;
Why Humid Saunas Feel Warmer
Raising the humidity in a sauna can heighten the feeling of heat without actually changing the temperature.
Here is a great article from the National Weather Service explaining how relative humidity affects the real-feel temperature.
Our bodies stay cool by sweating. When we sweat, the air around us dries it up. The evaporation pulls heat away from our body which makes us feel cooler.
But when the humidity is high, the air is already full of water and our sweat doesn’t dry as fast. That means we can’t cool down as easily, and we feel hotter.
This is why saunas operate at different temperatures depending on the humidity. Dry saunas have a lower humidity and therefore a higher temperature.
Steam saunas (or wet saunas) on the other hand, have a higher humidity and therefore require a lower temperature.
Ideal Dry Sauna Temperature
The ideal temperature in a dry sauna is between 150-200°F (about 65-100°C).
The humidity in a dry sauna is typically below 10%. But it temporarily increases to almost 100% when you throw water (löyly) on the heater.
This sudden change in humidity can make the sauna feel a lot warmer than it is.
The temperature in a dry sauna also varies depending on the elevation. The temperature is higher closer to the ceiling (since warm air rises) and cooler closer to the floor.
This is one of my favorite benefits of dry saunas. Everyone can enjoy a dry sauna together, regardless of your preferred temperature.
Sit higher up if you like it warmer, or lower down if you like it cooler.
How Hot Should An Infrared Sauna Be?
Infrared saunas typically reach 110-140°F (43-60°C). The temperature can be lower than in traditional saunas thanks to the heating mechanism.
They work by emitting infrared light, a type of radiant energy we experience as heat.
Infrared saunas heat your body directly instead of heating the air around you (like traditional saunas).
This means that infrared saunas can operate at a lower temperature and still give the same sense of heat.
How Hot Should A Steam Sauna Be?
Steam saunas should be around 100-120°F (38-50°C). It’s important to use lower temperatures in steam saunas than in dry saunas.
Since the humidity in a steam sauna is ~100%, the real-feel temperature will feel much higher than it actually is.
Sauna Temperature For Health Benefits
The ideal dry sauna temperature is between 150-200°F (about 65-100°C) in dry saunas with a relative humidity of 5-15%.
Wet saunas and steam baths with 100% humidity should be 100-120°F (38-49°C).
And the ideal temperature in an infrared sauna is 110-140°F (43-60°C).
Your sauna sessions should be 15-30 minutes long, 4-7 times a week, depending on your goals.
Here are some results from studies on the health benefits associated with regular sauna usage.
Cardiovascular Diseases
Studies have shown that regular sauna usage (4-7 times/week) can reduce the risk of cardiovascular diseases, and improve cardiovascular function, blood pressure, and arterial health.
Alzheimer’s Disease
Sauna bathing 4−7 times a week can reduce the risk of developing Alzheimer’s and dementia by 66% compared to sauna bathing only 1 time/week.
All-Cause Mortality
4–7 sauna sessions per week could reduce the risk of all-cause mortality by 40% compared to 1 weekly sauna session.
Chronic Fatigue And Rheumatic Disease
78% of a study group showed signs of chronic fatigue improvement during infrared sauna sessions. And 44% were still improved at follow-up 9−40 months afterward.
Another study showed pain and stiffness decrease in people with rheumatism during infrared sauna sessions.
The patients used an infrared sauna at 104-113°F (40-45°C) for 15 minutes twice a day, for 3 weeks.
Sauna Temperature For Weight Loss
The ideal sauna temperature for weight loss is between 160-200°F or 70-100°C.
Most of the weight loss can be credited to sweating and will be regained after you rehydrate.
But the sauna can also help you lose weight that stays off.
The high temperature increases your heart rate to 100-150 BPM (beats per minute). It’s similar to a light workout and helps burn a few extra calories.
But don’t rely on sauna bathing to help you lose weight. There are more effective ways to burn calories!
How Many Calories Do You Burn In A Sauna?
Spending 30 minutes in a 180°F (82°C) sauna burns about 50-100 calories.
Sitting in a 180°F (82°C) sauna generally burns 1.5-2 times the calories you would burn while sitting on your couch.
Do Saunas Burn Fat?
Saunas won’t melt fat off your body, but they can help you burn a few extra calories. Staying in a caloric deficit is what will help you lose weight!
Sauna Temperature for Workout Recovery
160-200°F or 70-100°C is a good temperature range for muscle recovery.
This temperature improves blood flow and relaxes your muscles, which reduces muscle soreness and improves recovery.
A Journal of Clinical Endocrinology & Metabolism study found that 15-minute sauna sessions at 162°F (72°C) could temporarily double your growth hormone levels. Growth hormone can help you recover a lot faster after workouts.
Sauna Temperature For Beginners
If you are new to sauna bathing, you’ll be more comfortable starting out slowly.
Begin with a lower temperature and gradually work your way up as you get more experience. A good starting temperature is 150°F (65°C) for first-time users.
In the next session, you can try to increase the temperature to 160°F (70°C).
Throwing löyly (water) on the heater can help you adapt to higher temperatures. Löyly increases the humidity which makes the sauna feel a lot warmer than it actually is.
Choosing An Environmentally Friendly Sauna Temperature
Sauna heaters require either electricity or wood to warm up. Consuming electricity and burning wood releases CO2 which impacts the climate.
But there are climate-friendly ways to use your sauna!
The easiest way is to decrease the temperature slightly. A 160°F (70°C) sauna can feel very hot and comfortable if done right.
Adjusting the temperature on an electric heater is very straightforward. The temperature in wood-burning saunas can be decreased by burning less wood.
Choosing a lower sauna temperature doesn’t mean your sauna will feel cold.
Increasing the humidity will make your 160°F (70°C) feel much warmer. Consistently adding water to the heater ensures that the humidity in the sauna remains high.
Thermal Adaptation
An interesting utilization of saunas is for thermal adaptation. Let’s say you’re going on vacation to Florida, Mexico, or any other warm climate.
The heat can feel unbearable in the beginning when you’re unaccustomed. Well, you can train your body to tolerate heat better by using your sauna.
My best tip is to follow a thermal adaptation protocol before leaving on vacation. I created my own sauna protocol before traveling to Cancún back in January 2023.
Sauna protocol for thermal adaptation: Sauna bathing at 150-180°F (65-82°C) for 20-30 minutes, 5 times a week, for 2 weeks.
Sauna Temperature And Sauna Session Length
The temperature in your sauna and your heat tolerance will determine how long your sessions should be. You can buy a sauna thermometer with a built-in timer to help you keep track of the time!
Most people can stay in a 160-190°F (70-90°C) dry sauna for 10-20 minutes.
But you can extend your sauna sessions by taking a break and cooling down every 10-20 minutes.
Some people can tolerate temperatures up to 212°F or 100°C in dry saunas. But it’s still important to limit your sauna sessions to a maximum of 5 minutes at these temperatures.
Infrared saunas operate at lower temperatures and your sessions can generally be 20-40 minutes.
It’s important to listen to your own body. There is no shame in interrupting your sauna session if you feel uncomfortable or nauseous!
FAQs – Optimal Sauna Temperature
Is 100°C (212°F) Too Hot For Sauna?
100°C or 212°F is regarded as the maximum safe temperature in a sauna. Some people can tolerate higher temperatures while others might feel uncomfortable.
We advise that you limit your time in a 100°C sauna to 5 minutes at a time.
It’s best to keep the humidity below 10% in a 100°C sauna. Increasing the humidity in a sauna (by throwing water on the heater) will make it feel a lot warmer than it really is.
Is 60°C (140°F) Hot Enough For A Sauna?
Most infrared saunas operate at 60°C (140°F).
60°C (140°F) is the lowest recommended temperature for dry saunas. Dry saunas often require higher temperatures to feel comfortable and provide health benefits.
But 60°C can be a good starting point if you are a beginner or if you prefer lower temperatures. You can easily make your sauna feel a lot warmer by increasing the humidity.
Can A Sauna Be Too Hot?
Yes, saunas can be too hot.
You should avoid temperatures above 100°C (212°F) and never spend more than 5 minutes in a 100°C sauna.
Can A Sauna Be Too Humid?
Some saunas, such as steam saunas or Turkish baths have 100% humidity.
They operate at a lower temperature (about 100-120°F or 40-50°C) to accommodate for the high humidity.
Dry saunas, on the other hand, can be too humid. They often operate at temperatures between 160-200°F (70-95°C) with a humidity of about 10%.
Dry saunas will feel unbearingly hot If the humidity is too high.
Throwing water (löyöy) on the stove in a dry sauna temporarily increases the humidity and makes the sauna feel a lot warmer.
