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Sauna Temperature Guide: Finding the Optimal Heat

Saunas are a great way to relax, improve your health, and relieve stress. The heat from a sauna can help to improve circulation, reduce muscle pain, and boost your immune system. In this guide, you'll learn how to find the optimal sauna temperature heat.

There are two main types of saunas: traditional saunas and infrared saunas. Traditional saunas use a stove to heat the air, while infrared saunas use infrared light to heat the body directly.

In general, most people prefer to use a sauna temperature between 150 and 175 degrees Fahrenheit (65 and 80 degrees Celsius). However, some people may prefer higher or lower temperatures, depending on their tolerance and comfort level.

What Is the Optimal Sauna Temperature?

The optimal sauna temperature depends on a number of factors, including your personal preference, the type of sauna you are using, and your health goals.

  • Traditional saunas are heated by a stove that warms the air, and the temperature typically ranges from 150 to 195 degrees Fahrenheit (65 to 90 degrees Celsius). 
  • Infrared saunas use infrared light to heat the body directly, and the temperature is typically lower, ranging from 120 to 130 degrees Fahrenheit (49 to 54 degrees Celsius).
  • Most people prefer to use a sauna temperature between 150 and 175 degrees Fahrenheit (65 and 80 degrees Celsius). However, some people may prefer higher or lower temperatures, depending on their tolerance and comfort level.

If you are new to saunas, it is best to start with a lower temperature and gradually increase it as you become more acclimated. It is also important to drink plenty of water before, during, and after your sauna session to stay hydrated.

Factors to Consider When Choosing a Sauna Temperature

There are a number of factors to consider when choosing the ideal sauna temperature, including:

  • Your personal preference. Some people prefer a hotter sauna, while others prefer a cooler sauna. It is important to choose a temperature that is comfortable for you and that you can tolerate for the duration of your sauna session.
  • The type of sauna. Traditional saunas are typically hotter than infrared saunas. Traditional saunas are heated by a stove that warms the air, while infrared saunas use infrared light to heat the body directly.
  • Your health goals. If you are using a sauna for relaxation, you may want to use a lower temperature. If you are using a sauna for cardiovascular benefits, you may want to use a higher temperature.
  • Your fitness level. If you are new to saunas, it is best to start with a lower temperature and gradually increase it as you become more acclimated.
  • Your overall health. If you have any underlying health conditions, such as heart disease, high blood pressure, or diabetes, be sure to talk to your doctor before using a sauna.

How to Adjust the Temperature of Your Sauna?

Adjusting the temperature of your sauna is a simple process, but it is important to do so safely to avoid overheating. 

The steps for adjusting the temperature of your sauna will vary depending on the type of sauna you have. However, most saunas have a control panel that allows you to set the desired temperature.

Traditional Saunas

Traditional saunas typically have a thermostat that you can use to set the desired temperature. 

  1. Turn on the sauna and allow it to preheat to the desired temperature. This can take anywhere from 30 to 60 minutes, depending on the size of your sauna and the type of heater.
  2. Once the sauna has preheated, you can adjust the temperature using the thermostat. Most saunas have a thermostat that allows you to set the desired temperature in degrees Fahrenheit or Celsius.
  3. You can also adjust the temperature by adding or removing water from the sauna rocks. Adding water to the rocks will create a burst of steam and increase the temperature of the sauna. Removing water from the rocks will decrease the temperature of the sauna.
  4. Another way to adjust the temperature is by opening and closing the vents. Opening the vents will allow more hot air to escape while closing the vents will trap the hot air inside the sauna.
  5. Additionally, you can also use a fan to circulate the hot air and make the sauna feel more comfortable.

It is important to note that the temperature of a sauna can vary depending on where you are sitting in the sauna. The temperature is typically the hottest near the ceiling and the coolest near the floor. If you find that the sauna is too hot, you can sit on a lower bench or exit the sauna altogether.

Infrared Saunas

Infrared saunas typically have a remote control that you can use to adjust the temperature. The temperature will change immediately, so you can adjust it as needed during your sauna session.

You can sit closer to the heaters if you want a hotter sauna experience. You can also adjust the temperature of your sauna by taking breaks. If you start to feel too hot, you can exit the sauna and cool off before returning.

Public Saunas

If you are using a public sauna, you may not be able to adjust the temperature. However, many public saunas have different rooms with different temperature settings. You can find a room that is comfortable for you and move to a hotter or cooler room as needed.

Tips for Maximizing the Health Benefits of a Sauna Session

Here are some tips for maximizing the health benefits of a sauna session:

  • Shower before and after your sauna session. This will help to remove dirt and sweat from your skin, which can clog your pores and prevent you from sweating effectively.
  • Drink plenty of water before, during, and after your sauna session. This will help to prevent dehydration, which can lead to dizziness, lightheadedness, and other health problems.
  • Start with a lower temperature and gradually increase it as you become more acclimated. This will help to prevent overheating and discomfort.
  • Listen to your body and exit the sauna if you feel any discomfort. This includes feeling lightheaded, dizzy, nauseous, or having shortness of breath.
  • Use a sauna regularly to reap the most benefits. Aim to use a sauna for 20-30 minutes, 2-3 times per week.
  • Use a sauna after a workout. This can help to improve muscle recovery and reduce muscle soreness.
  • Use a sauna to relax and de-stress. The heat from a sauna can help to promote relaxation and reduce stress levels.
  • Use a sauna to improve your skin health. The heat from a sauna can help to open your pores and remove dirt and toxins from your skin. It can also help to improve circulation and promote collagen production.
  • Use a sauna to boost your immune system. The heat from a sauna can help to increase white blood cell production, which can help to fight off infection.
  • Combine saunas with other healthy lifestyle habits. Saunas can be more beneficial when combined with other healthy lifestyle habits, such as eating a healthy diet, exercising regularly, and getting enough sleep.
  • Use essential oils. Adding a few drops of essential oils to your sauna water can help enhance the relaxation and health benefits of your sauna session. Some popular essential oils for sauna use include eucalyptus, peppermint, and lavender.

If you have any underlying health conditions, be sure to talk to your doctor before using a sauna. Some people may need to avoid using saunas altogether or use them with caution.

Conclusion 

Saunas have been used for centuries to promote relaxation and improve health. However, choosing the optimal sauna temperature is important to maximize the benefits and avoid any risks. 

 

In this article, we discussed the factors to consider when choosing a sauna temperature and provided tips for adjusting the temperature of your sauna. We also shared tips for maximizing the health benefits of a sauna session.

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