How hot should a sauna be? Find the ideal Sauna Temperature

sauna temperature

Saunas have been proven to offer numerous health benefits, but finding the right temperature is key to balancing therapeutic benefits and relaxation. 

Is hotter always better, or is there a limit? Should you follow others or listen to your body’s cues? The ideal sauna temperature varies for each person. This article explores how to determine yours.

Key Takeaway:

  • Traditional saunas are best between 155-195°F (70-90°C); infrared saunas are effective at 120-140°F, adjusted for personal preferences and health.
  • Sauna use enhances relaxation, detoxification, circulation, skin health, and immune function.
  • Begin at lower temperatures, stay hydrated, take breaks to prevent overheating, and heed your body’s signals for a safe session.

What is the best temperature for a Sauna?

Studies suggest the best sauna temperature typically ranges between 155-195°F (70-90°C) for a traditional sauna, However, it’s important to remember that it defers for each type of sauna like infrared sauna can be at a lower temperature between 120-140°F.

Additionally, individual preferences and health considerations can significantly influence what’s ideal for each person.

How Important is Temperature in Sauna Therapy?

To truly appreciate the benefits of a sauna, it is really crucial to understand the significance of temperature in sauna therapy. The high temperatures of a sauna profoundly affect the body, leading to physical and mental relaxation.

When the sauna temperature rises above 160°F (70°C), the body experiences a process called hyperthermia. This causes blood vessels to dilate, improving circulation and increasing oxygen flow to the muscles and organs. As a result, your body becomes more efficient at removing toxins and relieving muscle tension.

During this process, simultaneously, the increase in heat also facilitates the release of endorphins, sometimes known as “feel-good” hormones. These endorphins improve well-being and relieve stress, making the sauna an ideal retreat from the stresses of your daily life.

While some may believe the theory of higher temperatures leads to better results, maintaining moderation is key. Even though all our bodies and our tolerance are different, according to research, the ideal sauna temperature for most individuals is between 155°F to 195°F (70°C to 90°C). This is chosen because it provides a safe and pleasurable sauna experience to most people while also enhancing relaxation in the body and the therapeutic benefits that follow.

As mentioned before, the ideal sauna temperature varies from person to person. This is because many factors influence this “ideal temperature” for different individuals. If questions like what factors affect this temperature and what are the ways I could tailor your sauna experience to suit my needs cloud your mind, you should read further on. 

The Ideal Temperature for a Therapeutic Retreat 

Finding the right temperature for your sauna session will help you get the most out of your sauna experience and enjoy the full advantages of sauna treatment. 

While most professionals suggest that the temperature range between 155°F and 195°F (70°C to 90°C) works for most individuals, specific preferences and health circumstances must be considered.

One of the factors to consider while indulging in a sauna is your heat tolerance. Some individuals may find higher temperatures more stimulating and invigorating, while others prefer milder warmth. By experimenting with different temperatures, you will be able to determine the level of heat that feels most comfortable and enjoyable to you.

Apart from this, it is also critical to take into account any pre-existing medical issues or limits that you may have or have developed recently. If you are an individual who suffers from heart problems, for example, it is typically suggested that you utilize a lower temperature to prevent placing too much strain on your heart.

Additionally, the duration of your sauna session should also be adjusted based on the temperature. Higher temperatures usually necessitate shorter sessions to prevent overheating, while lower temperatures allow for more extended periods of relaxation.

Here is a detailed article about – How Long Should You Stay in a Sauna? 

By noting and implementing these factors, you can better understand your individual preferences and accommodate any health considerations. What are you waiting for? 

Understand and regulate the temperature of your sauna experience to suit your needs and enjoy its different therapeutic benefits to relax and yourself. In the following section, we will dive deeper into the factors to consider when determining the ideal sauna temperature for your circumstances. Stay tuned for the tips and tricks we have in store for you. 

Tips and Tricks for Achieving the Perfect Sauna Experience

Now that we have covered the factors to consider when adjusting the sauna temperature let us have a look at some professional suggestions and strategies for getting the most out of your sauna experience. These tips can help you relax more effectively and get the most out of your sauna therapy sessions.

Always Start Slow

If you are new to saunas or have a low tolerance for heat, it is best to start with lower temperatures. Doing so allows your body to gradually get used to the change in temperature and regulate itself better. If you are looking to have a comfortable and enjoyable experience, increase the temperature of the sauna gradually so you avoid any burns or mishaps later.

Remember to Hydrate Before and After 

It is critical to keep your body adequately hydrated before and after your sauna session. This is because sauna sessions can produce excessive perspiration, which might result in your body feeling the effects of dehydration. To avoid this, drink lots of water to rehydrate your body and restore the fluids lost throughout the sauna activity.

It is Important to Take Breaks

While planning to stay inside the sauna for an extended period is tempting, taking regular breaks while doing so is also extremely important. When dealing with hotter temperatures, you should allow your body to cool down and rest between sessions to prevent overheating or discomfort.

Use Sauna Accessories for an Unmatched Sauna Experience

Sauna accessories are tools that can help amplify the beneficial effects of a sauna experience. Tools like sauna stones and scented oils are popularly used to help enhance your sauna experience. Sauna stones can retain heat for extended periods of time, guaranteeing a steady temperature throughout your session. On the other hand, if you are looking for a peaceful and calming smell, adding a few drops of scented oil to the stones might just do the trick. 

Listen to Your Body

Pay attention to how your body responds to the sauna temperature. If you experience any symptoms that make you start feeling dizzy, lightheaded, or discomfort, it is best advised for you to exit the sauna immediately. When indulging in any wellness experience, your safety and well-being should always be of paramount priority.

Creating an ideal sauna experience that is suited to your interests and needs can be best done by following these suggestions. With all this talk of the numerous benefits of sauna, we are sure to have left you wondering what they are. To know more about the advantages of including sauna routines in your health practice, the following parts lay some insight. 

The Benefits of Proper Sauna Temperature Regulation

Now that we have shown you the tips and tricks you can use if you are looking to achieve the perfect sauna experience, join us as we delve into the benefits of proper sauna temperature regulation. Additionally, discover how maintaining the ideal temperature in your sauna session can also significantly impact your overall well-being.

Relaxation and Stress Relief: The sauna provides a tranquil environment where you can unwind and let go of the stress and tension accumulated throughout the day. Adjusting the temperature to your preference can achieve the optimal relaxing atmosphere, promoting relaxation and reducing your stress levels.

Detoxification: Sweating is the body’s natural way of eliminating toxins, and the sauna can enhance this process. Increasing the temperature to a suitable level can activate your sweat glands to release toxins and impurities, leaving you feeling cleansed and rejuvenated.

Improved Circulation: The heat from the sauna dilates blood vessels, resulting in greater blood flow and circulation. This can have a variety of benefits, including increasing oxygen and the delivery of nutrients to your muscles and organs, facilitating speedier muscle recovery, and improving overall cardiovascular health.

Skin Health: Sauna sessions can contribute to healthier and clearer skin. The heat opens up the pores, allowing deep cleansing and removing dirt, oil, and dead skin cells. Additionally, increased blood circulation can promote a natural glow and improve the overall complexion.

Enhanced Immune System: Regular sauna usage, with adequate temperature control, can help you strengthen your immune system. The increased temperature stimulates the development of white blood cells, which are essential in the defense against viruses, bacteria, and other hazardous pathogens.


In conclusion, achieving the perfect sauna experience requires proper temperature regulation. By understanding the benefits of maintaining the ideal temperature, you can achieve the ultimate relaxation technique and reap the rewards of your sauna sessions.

Relaxation and stress relief are key advantages of setting the sauna temperature to your liking. The tranquil atmosphere and optimal temperature create an environment where you can let go of stress and find inner peace. The sauna’s detoxification benefits are also enhanced when the temperature is just right. Activating your sweat glands will help eliminate toxins and leave you feeling revitalized.

Improved circulation, skin health, and an enhanced immune system are other benefits of proper sauna temperature regulation. By increasing blood flow, the sauna can promote faster muscle recovery, deliver essential nutrients and oxygen to your body, and improve cardiovascular health. Moreover, the heat opens up your pores, leading to more precise and healthier skin. And do not forget the boost your immune system gets! Remember, with the right temperature, your body can produce more white blood cells to defend against harmful pathogens and make your sauna session a haven against viruses and diseases.

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