How Hot Is a Sauna Across Different Types?

Ever wondered how hot is a sauna? Knowing the temperature range is crucial for both safety and maximizing the benefits of your sauna experience. This article explores types of saunas, temperature guidelines, and tips for use.

Types of Saunas

Traditional Finnish Saunas

Originating in Finland, saunas have been a staple in Finnish culture for centuries. With nearly 2 million saunas for a population of around 5.5 million, they are a national obsession. A traditional Finnish sauna typically operates at a temperature range of 160–200°F (71–93°C). The humidity levels are usually kept low, ranging between 10–20%.

These saunas often use electric heaters or wood-burning stoves to heat a pile of rocks, upon which water can be thrown to produce steam, increasing the humidity briefly. Traditional Finnish saunas are commonly found in private homes, but they are also a regular feature at gyms, hotels, and dedicated sauna spas.

Infrared Saunas

Unlike traditional saunas, infrared saunas use infrared light waves to heat the body directly, rather than heating the air around you. Because they heat the body directly, infrared saunas typically operate at a lower temperature range, usually between 120–150°F (49–65°C).

Proponents argue that the direct heating method allows for a deeper sweat and potentially more detoxification, although scientific evidence is still inconclusive. Infrared saunas are often found in modern wellness centers, spas, and some upscale gyms.

Steam Rooms

Steam rooms are not saunas in the traditional sense, but they offer a similar sweating experience. The key difference is the moisture content. Steam rooms operate at temperatures around 110–120°F (43–49°C), but the humidity levels are close to 100%, making the heat feel more intense.

A steam generator boils water into steam, which is then pumped into the sealed room. Because of the high humidity, steam rooms are typically made from tile or plastic rather than wood. Like saunas, steam rooms are common in gyms, wellness centers, and luxury hotels.

How Hot Is a Sauna Room? Temperature Guidelines

Ideal Temperature Ranges

Traditional Finnish Saunas: Experts generally recommend a temperature between 160–200°F (71–93°C) for a traditional Finnish sauna.
Infrared Saunas: These saunas are best experienced at a slightly lower range, usually between 120–150°F (49–65°C).
Steam Rooms: Due to high humidity, steam rooms usually operate at temperatures around 110–120°F (43–49°C).
Children and Elderly: Lower temperatures, around 150–160°F (65–71°C), are often recommended for vulnerable groups like children and the elderly.

How Hot is Too Hot for a Sauna?

The temperature of a sauna is not a one-size-fits-all setting and varies based on the type of sauna and individual preferences. However, there are limits beyond which a sauna can become unsafe.

Signs of overheating include dizziness, rapid heartbeat, and nausea. These symptoms are a clear indication that you should exit the sauna immediately and cool down. It’s essential to pay attention to your body and its signals; pushing through discomfort is risky and could lead to severe health complications like heatstroke.

In traditional Finnish saunas, temperatures usually range from 160–200°F (71–93°C). However, exceeding 200°F is generally considered too hot and potentially dangerous. For infrared saunas, the maximum safe limit is usually around 150°F (65°C). These limits can be lower for individuals with certain health conditions, children, and the elderly, for whom even moderate sauna temperatures can pose risks.

Some countries and regions have regulations governing the maximum allowable sauna temperature. For example, in some parts of Europe, public saunas must have thermostats that cut off the heat if the temperature rises above a certain point. Therefore, always check local and national guidelines or consult with sauna facility staff to know what the recommended safety limits are.

Remember, the key is to balance the sauna’s heat with your body’s tolerance levels. Always err on the side of caution, and when in doubt, consult healthcare professionals for advice tailored to your specific health condition.

Tips for Sauna Use

1. Hydration

Before the Sauna: Drink at least one glass of water before entering the sauna to prepare your body for the increase in heat and potential fluid loss.
During the Sauna: While in the sauna, it’s advisable not to drink large quantities, but sipping on water can help maintain hydration.
After the Sauna: Rehydrate with water or electrolyte-rich drinks to restore any lost fluids and minerals.

2. Monitoring Time

Traditional Saunas: Due to the higher temperatures, a 15–20-minute session is generally recommended for traditional Finnish saunas.
Infrared Saunas: Because of the lower temperatures, you can safely spend a bit more time in infrared saunas, generally around 20–30 minutes.
Use a Timer: Many saunas come equipped with timers. If not, it’s wise to set a timer on your phone or watch to keep track of time.

3. Acclimatization

Start Slow: If you’re new to the sauna experience, begin with shorter sessions (around 10–15 minutes) and gradually increase the time as you become more accustomed to the heat.
Cooling Off Periods: Step out of the sauna and take a cool shower or simply sit in a cooler environment for a few minutes. This helps your body to adjust and can make your sauna experience more enjoyable.
Listen to Your Body: If you start to feel dizzy, nauseous, or uncomfortable in any way, it’s important to exit the sauna immediately.

4. Clothing and Towels

What to Wear: Loose, breathable clothing or swimwear is often recommended. Some people prefer to go in just a towel.
Towel Etiquette: Always sit on a towel to maintain hygiene. Some people also like to wrap themselves in a towel to modulate their body temperature.