If you’ve ever stepped into a sauna, you know the heat can feel both invigorating and overwhelming—but how hot is too hot? Finding the right sauna temperature is key to maximizing your session. The ideal range ensures comfort and maximizes health benefits, from improved circulation and glowing skin to more profound relaxation and even potential weight support.
Whether new to sauna use or looking to refine your routine, understanding the best temperature for your body and goals can completely transform your experience. Keep reading to learn what the ideal sauna temperature is for you!
How Hot is a Sauna? It Depends on the Type You Choose
The average temperature a sauna reaches depends on the type of sauna you’re operating.
- A traditional sauna reaches 150°F to 195°F. Finnish-style saunas use wood, electric, or heated stones to heat the air around you and warm your body. The sauna can be dry or wet if you pour water over the heater.
- An infrared sauna reaches 120°F to 140°F. It heats your body first using infrared lamps and operates at a lower temperature than traditional saunas.
- A steam sauna operates at 110°F to 120°F and high humidity (up to 100%), which makes the heat feel more intense than a dry sauna.
So, is there a sauna temperature that’s the most beneficial for your health? The answer isn’t as simple as you’d think.
How Hot Should a Sauna Be for Health Benefits?
Choosing the best sauna temperature depends on the type of sauna and your personal preferences and health goals. While there isn’t one temperature that’s the most beneficial, there are recommended temperature ranges for each type of sauna:
- If you’re using a traditional sauna, the temperature should be set anywhere between 150°F and 195°F to experience the most health benefits.
- For infrared sauna users, the ideal temperature is 120°F—150°F, which is cooler and sometimes more comfortable for beginners than traditional saunas.
- A steam sauna temperature should be between 110°F and 120°F, with the humidity set to your preference.
While all types of saunas provide similar benefits, research shows that the ideal temperature for most people is between 155°F and 195°F. When sauna temperatures rise above 160°F, the body enters hyperthermia—a state where your core temperature increases, boosting circulation, sweating out toxins, and mimicking the benefits of exercise. This process supports detoxification, reduces inflammation, strengthens immunity, and leaves you feeling relaxed and rejuvenated.
Not everyone likes a hot sauna. Some people find a cooler sauna, such as an infrared or steam room, more pleasant. Fortunately, both of these still provide the same benefits as traditional saunas. The most important thing you can do is experiment with different sauna temperatures. Feel how your body responds to each temperature and find what’s most enjoyable. The truth is, you’ll experience the benefits of heat therapy in any type of sauna if it is set at its ideal temperature range.
At What Point is the Sauna Too Hot?
When trying out sauna temperatures, there is such a thing as too hot. For safety reasons, most saunas shouldn’t exceed 195°F to 200°F. If the sauna reaches that temperature, it most likely won’t be enjoyable for the user and could result in dehydration, lightheadedness, or dizziness.
How to Sauna at the Ideal Temperature: 5 Tips
While the optimal sauna temperature depends on your goals and the type of sauna you’re using, there are some general guidelines you can follow for maximum benefits and safety:
1. Don’t Stay in the Sauna for Too Long
In addition to considering the best sauna temperature, it’s crucial to adjust the length of time you spend in the sauna. If you’re just starting out, limit your sessions to 5–10 minutes since the heat can feel like a shock to your body. As you gain more experience as a sauna user, you can increase your time in the sauna to 30-minute sessions. If you take it slowly, your body will gradually get used to the temperature.
To learn more, read our blog on how to sauna, including how long to stay in and the steps to take for a successful session.
2. Start at a Lower Temperature
As a beginner sauna user, start with the lower temperatures to build your tolerance for more heat. That means starting at 150°F for a traditional sauna, 120°F for an infrared sauna, and 110°F for a steam room. You can gradually increase the temperature as you sit in the room longer, or do a few sessions at a lower temperature and then start upping the temperature as you feel comfortable.
3. Hydrate Before and After
Hydration is key for a safe session at any sauna temperature. While in a sauna, you’ll sweat excessively, which could result in your body feeling dehydrated. To avoid this, drink plenty of water or electrolytes before and after your session. Keep a water bottle nearby the sauna in case you need it during a session.
4. Listen to Your Body
The best tip you can apply is to listen to your body. No matter what temperature you set your sauna, it can shock your system. Go slowly and pay attention to how you’re feeling during a session. If you feel lightheaded, dizzy, or not yourself, exit immediately and try again with a lower temperature and hydration. If you continually don’t feel well in a sauna, consult your healthcare provider to learn what you can do.
3 Benefits You Can Experience at an Ideal Sauna Temperature
If you use the sauna the right way at an ideal temperature, you can experience several benefits, including:
1. Better Skin
When your body warms up in the sauna, your pores naturally open, allowing sweat to push out dirt, oil, and toxins that build up over time. This gentle cleansing process helps clear your complexion and improve circulation to the skin’s surface, giving you a healthy, natural glow. Consistent use may also support elasticity, leaving your skin looking smoother and more refreshed.
2. Enhanced Relaxation
The sauna’s heat encourages your muscles to loosen and release built-up tension, which can be especially soothing after a long day or an intense workout. As your body relaxes, your nervous system shifts to a calmer state, lowering stress hormones and supporting mental clarity. Many people find that just 15–20 minutes at the best temperature can feel like hitting the reset button for both mind and body.
3. Potential Weight Loss
While a sauna isn’t a replacement for exercise, sitting in one can gently increase your heart rate and circulation, mimicking some of the effects of light cardio. This process may help you burn a few extra calories and shed excess water weight through sweating. Over time, combining sauna sessions with a healthy lifestyle can support your overall weight management goals.
Bring the Best Sauna Temperature Right Into Your Home
Finding the ideal sauna temperature is about creating a balance that supports your health, comfort, and relaxation. Whether you prefer the dry heat of a traditional sauna, the gentle warmth of an infrared option, or the steamy environment of a steam room, the right temperature can make all the difference in your experience.
With a sauna in your own home, you can enjoy these benefits anytime—without the stress of scheduling spa visits. Qontrast makes it easy by offering beautifully designed, high-quality saunas that allow you to create your perfect wellness space. Investing in your sauna means you’ll always have access to the best temperature for your body, goals, and peace of mind. Schedule an appointment at our showroom to browse our customizable saunas!
