Sauna temperatures vary based on type, preference, and health goals. Traditional saunas typically range between 70°C to 100°C (158°F to 212°F), while infrared saunas operate at lower temps (50°C to 60°C / 122°F to 140°F). The “best” temperature depends on comfort, experience level, and sauna type. Below is a breakdown of key temperature ranges.
Between 150° and 175° F.
Your own preferences will determine the ideal sauna temperature. Temperatures between 150° to 175° Fahrenheit are ideal for many people’s conventional saunas, whereas 120° to 130° Fahrenheit is ideal for infrared saunas. For what length of time should I sauna? This also differs from person to person.
| Topic | Temperature Range | Notes |
| Sauna Temperature | 50°C–100°C (122°F–212°F) | Varies by sauna type (traditional, infrared, steam). |
| Best Sauna Temperature | 70°C–90°C (158°F–194°F) | Ideal for most users; balances heat benefits and comfort. Lower for beginners. |
| Average Sauna Temperature | 75°C–85°C (167°F–185°F) | Common range in public/finnish saunas. Infrared avg: ~55°C (131°F). |
| Typical Sauna Temperature | 80°C–90°C (176°F–194°F) | Traditional sauna standard. Steam rooms: ~40°C–50°C (104°F–122°F). |
What Is Sauna Temperature?
Sauna temperature is the level of heat inside the sauna room. It affects how your body reacts. High heat can make you sweat a lot. Lower heat may feel more relaxing. Sauna temperature depends on the type of sauna. It also depends on how hot you want it. Knowing the right heat can make your sauna time safe and helpful.
Why Temperature Matters
Heat changes your body. It opens your pores. It makes you sweat. It helps remove toxins. It also relaxes your muscles. But if the heat is too high, it can be dangerous. You may feel dizzy or weak. If it is too low, you may not feel the full benefit. That is why the right sauna temperature is very important.
Types of Saunas and Their Typical Temperatures
Traditional Finnish Sauna Temperature
Traditional saunas use dry heat. The temperature here is high. It usually ranges from 160°F to 200°F (70°C to 100°C). Stones are heated with a stove. Water is sometimes added to make steam. The room stays hot but dry. This is common in spas and health clubs.
Infrared Sauna Temperature
Infrared saunas use light, not steam. The heat goes deep into your skin. The temperature is lower. It ranges from 120°F to 150°F (49°C to 65°C). It feels milder but still works well. Many people like infrared saunas for home use.
Steam Room Temperature
Steam rooms feel different. They are wet and steamy. The temperature is usually 110°F to 120°F (43°C to 49°C). The air has high moisture. You sweat even if the heat is not too strong. These rooms help with breathing and skin.
Best Sauna Temperature for Health
For Relaxation
If you want to relax, go for 140°F to 160°F (60°C to 71°C). This is warm but not too hot. It calms the body. It helps with stress. Your muscles feel less tight. Many people enjoy this range.
For Detox
For detox, you need more heat. Try 160°F to 180°F (71°C to 82°C). This makes you sweat more. It pushes toxins out. Be sure to drink water. Do not stay too long in this heat.
For Weight Loss or Performance
Some people try higher heat to lose weight or boost performance. This can be risky. Anything over 180°F (82°C) should be done with care. Your heart works harder. You sweat a lot. It can help but also stress your body. Always listen to how you feel.
Average Sauna Temperatures by Use Case
Public vs. Home Saunas
Public saunas are often hotter. They usually stay between 170°F and 190°F (76°C to 88°C). Home saunas may be lower. They range from 140°F to 180°F (60°C to 82°C). At home, people control the heat. In public, rules are set for everyone.
Beginner vs. Advanced Users
New users should start low. Around 120°F to 150°F (49°C to 65°C) is safe. It lets the body adjust. Advanced users may enjoy 170°F to 190°F (76°C to 88°C). They can handle more heat. It is still important to take breaks and stay hydrated.
How to Measure and Adjust Sauna Temperature
Most saunas have a built-in thermometer. Some are digital. Others use dials. You can also use a portable sauna thermometer. Always check before entering. If it feels too hot, open the door a little. Some saunas have a vent. You can adjust the heat with controls. Infrared saunas often have a remote for this.
Safety Tips for Sauna Temperature
Do not stay too long. Start with 10 to 15 minutes. Drink water before and after. Do not use alcohol. If you feel dizzy, get out. Take a shower to cool off. Use a timer to track your session. If you have health issues, ask your doctor first.
FAQs About Sauna Temperatures
What is the maximum safe sauna temperature?
The safe limit is usually 200°F (93°C). Going above this is not advised. It can lead to overheating. Most saunas will not go higher for safety.
Can I change sauna temperature during a session?
Yes, you can. Use the controls if you feel too hot or too cold. Some people pour water on rocks to raise humidity. Others open the door a little. Make it comfortable for you.
Conclusion: Finding Your Ideal Heat
Sauna temperature should fit your needs. Relaxing? Try 140°F to 160°F. Detox? Go for 160°F to 180°F. Just starting? Stay around 120°F to 150°F. Listen to your body. Adjust as needed. The right heat can help your health. Make your sauna safe and enjoyable every time.