How Hot Should a Sauna Be? A Guide to Optimal Temperatures for Infrared, Steam & Traditional Saunas
Whether you're new to sauna culture or refining your wellness ritual, understanding the ideal sauna temperature is key. Too cold and you miss out on benefits. Too hot and you risk discomfort—or worse. In this guide, we break down the best temperature ranges for each sauna type so you can optimize your sessions safely and effectively.
Why Sauna Temperature Matters
The right sauna temperature can enhance detoxification, improve circulation, and support muscle recovery. It also determines how long you should stay inside—and how often you need to clean your space to maintain hygiene in high-heat environments.
Traditional Sauna Temperature: 160°F–195°F (71°C–90°C)
Traditional dry saunas—like Finnish saunas or barrel saunas—use heated rocks to raise the ambient air temperature. This high-heat environment helps trigger sweat quickly, which supports detox and relaxation.
- 🔥 Recommended Range: 170°F–185°F
- ⏱ Ideal Session Length: 10–20 minutes
- 💧 Use towels to absorb sweat and keep benches dry
Infrared Sauna Temperature: 120°F–140°F (49°C–60°C)
Infrared saunas heat the body directly using light waves. Though the air feels cooler, the body absorbs more heat, creating a deep internal sweat without the intense air temps.
- 🌡 Recommended Range: 125°F–135°F
- ⏱ Ideal Session Length: 20–45 minutes
- 💨 Keep doors cracked slightly for airflow during longer sessions
Steam Room Temperature: 110°F–120°F (43°C–49°C)
Steam rooms rely on 100% humidity rather than high heat. While the temperature feels lower, the moisture creates intense warmth that opens pores and aids in respiratory relief.
- 🌫 Recommended Range: 115°F–120°F
- ⏱ Ideal Session Length: 10–15 minutes
- ⚠️ Be cautious of slipping—clean floors regularly to avoid mold and bacteria
What’s Too Hot for a Sauna?
Temperatures over 200°F (93°C) can cause overheating, dizziness, or burns—especially in dry saunas. Always listen to your body. If you feel lightheaded, nauseous, or overly flushed, step out and cool down.
Cleaning Based on Sauna Type & Temperature
Higher temps = more sweat = more buildup. Regardless of your sauna type, you should clean surfaces at least once a week with a plant-based sauna cleaner that won’t damage the wood or leave harsh chemical residue.
- 🧼 Infrared & Traditional: Wipe benches and walls after each session
- 🧴 Steam Rooms: Clean drains and surfaces daily to prevent mildew
Final Thoughts
Each sauna type has its own ideal temperature range—and each range has its own wellness benefits. Dial in your heat, clean your setup regularly, and listen to your body. Your perfect sauna session starts with knowledge—and ends with sweat.