Best Sauna Temperature: A Beginner's Quick Guide

Best Sauna Temperature: A Beginner's Quick Guide

Wondering how to pick the right sauna temperature for you? Well, you’re not alone. After all, most people want to get the most out of the health benefits saunas can offer.

Keep in mind that different people have varying preferences for sauna temperatures. This is why figuring out what feels just right for you is key to making your sauna session comfy and enjoyable. You can think of it like picking your favorite temperature setting for a cozy night at home.

However, the temperature options available can vary based on the type of sauna you choose. In this post, we'll explore the three primary types of home saunas and the ideal sauna temperature and duration to maximize sauna health benefits.

We’ll also delve into the reasons to choose CalmSpas for your perfect home sauna purchase.

3 Most Common Types of Sauna

3 Most Common Types of Sauna

Home saunas come in three main types, each offering a distinct experience in terms of temperature, humidity, and how they generate heat.

Traditional Finnish Sauna

Traditional saunas, also known as dry saunas, rely on extreme ambient air temperature and a modest amount of moisture to raise your core temperature. They operate at around 180°F. When you use traditional saunas, you’ll get the unique experience of pouring water over hot rocks, releasing steam known as "löyly" in Finnish. The humidity in traditional Finnish saunas typically ranges between 20-40%.

Steam Saunas

Also known as steam rooms or wet saunas, these moisture-filled warm spaces are constructed with materials that can withstand high humidity and heat levels, such as non-porous tiles, glass, and acrylic. Steam saunas use steam generators to make hot water boil, creating steam that goes into the room. They operate between 105°F and 120°F. When you use steam saunas, it’s possible to reach a high humidity level of 100%.

Infrared Sauna

Infrared saunas take a different approach. It uses light waves to generate heat in the room and elevate your core temperature. These waves penetrate your body tissues, inducing sweat that can be sustained for an extended duration. Infrared saunas are designed to operate at lower temperatures, typically ranging from 125°F to 155°F. With this, they offer a longer exposure time, so you can achieve therapeutic effects.

What Is the Rule of 200 in a Sauna?

The Rule of 200 is a handy Finnish guide for finding the ideal temperature in a traditional sauna. According to this rule, the sweet spot is when the combined temperature and humidity hit 200 Fahrenheit (92 Celsius).

If your ideal sauna temperature is at 170°F, you can stay comfortable by adjusting the humidity to around 30 percent. With this magic formula, you can enjoy the warmth without feeling uneasy.

How Long Should You Be in a Sauna and How Hot?

How Long Should You Be in a Sauna and How Hot?

Maintaining a sauna temperature within the range of 176–194ºF as a safety standard is recommended by the Finnish Sauna Society. If you’re a beginner, American College of Sports Medicine advises to limit your sauna sessions to five to ten minutes. If you’re a regular sauna user, you can stay in the sauna for a maximum of 15 to 20 minutes.

Keep in mind that you should avoid continuous use beyond 15 minutes to ensure a safe and beneficial sauna session. However, incorporating regular breaks can allow you to extend your sauna time, reaching up to 45 minutes. The duration of these breaks can vary based on your individual health considerations.

  • Traditional Finnish saunas emit dry heat. Due to its intense nature, it’s recommended to keep your traditional sauna sessions shorter, ranging around 10 to 15 minutes.
  • Steam saunas offer a warm, humid environment. With this, you should be mindful of the heightened humidity, which may lead to drowsiness and headaches. Therefore, keep your steam sauna sessions in a steam sauna within the 10 to 20-minute timeframe for an optimal experience.
  • Using infrared light to directly heat your body, infrared saunas maintain a lower temperature. This enables you to have extended infrared sauna sessions, spanning from 20 to 45 minutes, catering to your individual preferences.

What Is a Dangerous Temperature for a Sauna?

Most sauna companies recommend not staying in saunas at hotter temperatures, more than 210°F (100°C). Why? It’s because prolonged exposure may harm essential proteins in your body.

Did you know that a tragic event occurred in 2020 at the World Sauna Championships in Finland? During the competition, the contestants had to endure temperatures of 230°F (110°C). Due to this, two contestants, Vladimir Ladyzhensky and Timo Kaukonen, suffered severe burns and collapsed. 

Even though they followed the rules, the two could only last six minutes before facing health issues. Due to this, Ladyzhensky did not survive. 

Main Factors Affecting Sauna Duration

Main Factors Affecting Sauna Duration


Your age significantly influences how long and how often it's safe for you to use a sauna. As you get older, changes in your body composition occur—less muscle mass, less bodily fluid, and more body fat. This shift can reduce your sense of thirst and your body's ability to retain water, increasing the risk of dehydration.

This is why older adults should be cautious in the sauna. It’s better to spend less time or choose lower temperatures to avoid overheating and reduce the risk of dehydration.

Children also face challenges in the sauna. They sweat more due to their higher surface area to body weight ratio and have smaller fluid reserves, making them prone to rapid dehydration. It's recommended that very young children, especially infants and toddlers, avoid using saunas.

For both older individuals and children, it's generally advised to keep sauna sessions limited to 10 to 15 minutes for a safe and enjoyable experience.

Health Conditions

Your overall health and existing medical conditions play a crucial role in determining how long you should stay in a sauna. People with certain health issues like coronary artery disease, high blood pressure, respiratory problems, or skin conditions may need to limit or avoid sauna sessions altogether.

To ensure safety, it's best to consult with a healthcare professional before using a sauna. They can provide guidance on the appropriate duration and precautions based on your specific health situation.

Safety Tips for Sauna Sessions

Safety Tips for Sauna Sessions

Prioritize Hydration

Keep yourself hydrated before and after your sauna session to prevent dizziness and facilitate effective toxin elimination through sweat. Drink water and have a balanced meal 1 to 2 hours before sauna use for sustained energy and optimal digestion.

Listen to Your Body

Sauna experiences introduce new sensations. While increased sweating is normal, when you feel dizzy and nauseous, it's already time to go out of the sauna. It’s important to take breaks as needed to avoid the release of stress hormones.

Avoid Alcohol Intake

Do not drink alcohol before or during your sauna sessions. When you drink alcohol, you’ll get dehydrated, sweat profusely, and have a hard time recognizing overheating. Even a single drink can negatively impact heart function and increase the risk of dizziness.

Relax and Acclimate

After your sauna session, take a few minutes to sit still. This will allow your body to gradually adjust to cooler temperatures. You should avoid immediate engagement in activities post-sauna. Doing so will prevent you from getting dizzy. 

Make sure that you follow these safety guidelines for a more enjoyable sauna experience.

5 Sauna Health Benefits You Need to Know

5 Sauna Health Benefits You Need to Know

When you step into a hot sauna, your skin gets warmer, your heart beats faster, and your blood vessels widen to pump more blood. This induces sweating and offers several health benefits:


Most people use saunas to relax. People use saunas to relax. Your heart rate goes up and your skin gets better blood flow, which makes you feel more alert and less sensitive to pain. The heat relaxes your muscles, promoting overall relaxation. Using saunas along with meditation helps you feel even more relaxed, happier, and sleep better.

Pain Relief

Dry saunas can make you feel more energetic and help relax your joints and muscles by increasing blood flow. Some studies suggest they might be helpful for conditions like arthritis, but it's different for everyone. It's a good idea to try it out a few times to see how it affects you.

Cardiovascular Health

Using the sauna could lower your stress and possibly decrease your chances of having heart problems. A study from Finland showed that people who used saunas had a lower risk of dying from heart diseases. Regular sauna visits were linked to lower blood pressure and better heart health.

Potential Lower Risk of Alzheimer’s

A 20-year study from Finland suggested a link between frequent sauna use and a reduced risk of dementia and Alzheimer's. Those using a sauna 2-3 times a week exhibited a 22% lower risk of dementia, while those using it 4-7 times a week showed a 66% lower risk.

Ready To Choose the Right Sauna for Your Home?

At CalmSpas, we understand that you want to find the perfect home sauna that fits your needs. Whether you seek the therapeutic benefits of infrared saunas, the classic experience of traditional steam saunas, or the charm of a barrel sauna, we have a diverse range to cater to your preferences.

Our selection includes indoor saunas and outdoor saunas, as well as hybrid saunas to suit every lifestyle. Tailored to your needs, we offer 1-2 person saunas, 3-4 person saunas, and 5-6 person saunas, ensuring you find the ideal fit for your family size.

But our commitment doesn't end with our vast selection – we go above and beyond to enhance your shopping experience. With our Price-Match Guarantee, you can be confident that you're getting the best deal.

Experience the convenience of FREE shipping within the USA. Our efficient nationwide shipping ensures your selected sauna reaches your doorstep safely and right on time.

Experience the epitome of home sauna luxury with CalmSpas, where quality meets affordability, and customer satisfaction is the top priority. Contact us today!