Sauna Temperature Guide: How Hot Should a Sauna Be?
Wes McMahonShort Answer
A traditional sauna should be 150–195°F (65–90°C), and most regular users like it around 180–190°F. Infrared saunas run cooler, about 110–145°F (43–63°C), because the heat warms your body directly. Steam rooms run cooler still, about 110–120°F (43–49°C), at near 100% humidity. Start at the low end and work up as your heat tolerance builds.
Whether you're shopping for your first sauna or dialing in the one you have, temperature is the setting that changes everything. Here's how hot each type of sauna gets, where most people land, what the research used, and how to find your own sweet spot.
Sauna Temperatures at a Glance
| Sauna Type | Temperature | Humidity |
|---|---|---|
| Traditional |
150–195°F 65–90°C |
5–30% (higher with steam) |
| Infrared |
110–145°F 43–63°C |
Low |
| Steam Room |
110–120°F 43–49°C |
Near 100% |
Traditional Sauna Temperature
A traditional Finnish sauna heats the air and a basket of stones with an electric, gas or wood-fired heater. Most run between 150°F and 195°F (65–90°C). Most regular users like it around 180–190°F, and beginners are usually more comfortable starting near 150°F.
The heat changes the moment you ladle water on the stones. That burst of steam, called löyly, raises the humidity, and the same temperature suddenly feels much hotter. You control it session by session. For more on dry heat vs. steam, see dry vs. wet sauna.
Infrared Sauna Temperature
Infrared saunas use carbon or ceramic panels that warm your body directly instead of heating the air to high temperatures. Most run between 110°F and 145°F (43–63°C), and many people use them around 120–140°F.
Some full spectrum models run hotter. Finnmark rates the FD-2 up to 170°F. In our Ketchum showroom, the FD-2 reaches 140°F in about 20–30 minutes.
Because the air is cooler, infrared sessions usually run longer, often 20 to 45 minutes.
Steam Room Temperature
A steam room runs at about 110–120°F (43–49°C) with humidity near 100%. It feels hotter than the number suggests, because your sweat can't evaporate in saturated air. For a full comparison, read sauna vs. steam room.
Why the Same Temperature Feels Different
- Humidity: Steam makes heat feel more intense, because sweat evaporates more slowly.
- Bench height: Hot air rises, so the upper bench is noticeably hotter than the lower one. Sit low for a gentler session and high for more heat.
- Thermometer placement: Most sauna thermometers are mounted high on the wall, so the reading usually reflects the upper bench, not the floor.
- Time in the sauna: Your body heats up over the session, so the last few minutes feel hotter than the first.
What Temperature Did the Research Use?
The best-known sauna research comes from Finland. In a study of 2,315 men followed for about 20 years, the average sauna temperature was about 174°F (79°C). Men who used a sauna 4–7 times a week had a lower risk of fatal heart disease than those who went once a week. A later study from the same group linked frequent sauna use to a lower risk of stroke.
🔬 What this means
These studies show an association, not cause and effect, and they studied traditional saunas, not infrared. They do suggest you don't need extreme heat. The temperatures in the research sit right in the normal traditional range.
What's the Best Sauna Temperature?
| You Are… | Traditional | Infrared |
|---|---|---|
| New to saunas | 150–160°F, 5–10 minutes | 110–120°F, 15–20 minutes |
| A regular user | 180–190°F, 10–20 minute rounds | 120–140°F, 20–45 minutes |
| Experienced | Up to 195°F, 10–20 minute rounds with cool-down breaks | 140–145°F, 20–45 minutes |
Raise the temperature 5–10°F at a time as your heat tolerance builds. For session length, see how long to stay in a sauna.
Is 200°F Too Hot for a Sauna?
For most people, yes. 200°F is above the typical traditional range, and the research above didn't need it. If you enjoy very high heat, keep your sauna sessions short, sit on a lower bench if it gets to be too much, and get out at the first sign of dizziness.
How Long Does a Sauna Take to Heat Up?
- Infrared: about 20–30 minutes to reach 140°F.
- Traditional: about 30–45 minutes to reach about 175°F, and up to an hour in cold weather. Here in Sun Valley, a SaunaLife barrel with a Harvia Spirit heater reaches 175°F in about 45 minutes outside in winter, starting from the 30s.
WiFi controls let you start either one from your phone, so it's hot when you walk out the door.
How Heater Size Affects Temperature
A traditional sauna only reaches its target temperature if the heater size matches the room's volume. An undersized heater struggles, especially outdoors in winter. Heater size depends on cubic feet, not how many people the sauna seats. For example, the Dundalk Georgian 6-person cabin (343 cubic feet) calls for an 8 kW heater. Find yours with our sauna heater size calculator.
Sauna Temperature Safety
- Drink water before and after your sauna sessions.
- Get out if you feel dizzy, lightheaded or nauseous.
- No alcohol before and during a session. In heat it raises the risk of low blood pressure and heart rhythm problems.
- Check with your doctor first if you're pregnant, have a heart condition or high or low blood pressure, or take medications that affect how you handle heat.
- Children should use a sauna only with an adult, for shorter sessions at lower temperatures. Check with your pediatrician first.
FAQs
How hot should a sauna be for beginners?
Start a traditional sauna around 150–160°F, or an infrared sauna around 110–120°F, for 5–10 minutes. Increase the heat and time gradually.
What temperature is a sauna in Celsius?
Traditional saunas run about 65–90°C, infrared saunas 43–63°C, and steam rooms 43–49°C.
How hot do infrared saunas get?
Most reach about 145°F. Some full spectrum models, like the Finnmark FD-2, are rated up to 170°F.
What temperature did sauna heart-health studies use?
The Finnish studies that found an association between frequent sauna use and heart health averaged about 174°F (79°C) in traditional saunas, used 4–7 times a week.
Does pouring water on the stones raise the temperature?
It raises the humidity more than the air temperature, but the steam makes it feel much hotter on your skin.
References
Laukkanen et al., 2015. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine.
Kunutsor et al., 2018. Sauna bathing reduces the risk of stroke in Finnish men and women. Neurology.
Hannuksela & Ellahham, 2001. Benefits and risks of sauna bathing. The American Journal of Medicine.
University of Eastern Finland: Scientists uncover why sauna bathing is good for your health
Wes McMahon, is the founder of Sun Valley Saunas and a seasoned ski town sauna enthusiast. In early 2021, Wes transitioned from being an attorney and sauna aficionado in Sun Valley, Idaho, to founding Sun Valley Saunas. His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America. Combined with his understanding of the therapeutic and communal benefits of sauna culture, he advocates for the wellness practices that saunas can bring to your overall health. Got questions? Get in touch by calling 1-855-963-5665 or info@sunvalleysaunas.com
Important: The information provided in our articles about saunas and related topics is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare practitioner before using saunas, especially if you have pre-existing health conditions or are pregnant. Individual health needs vary, and what benefits one person may not be suitable for another.