What is the Best Temperature to Sauna at?

You’ve set up your sauna, you’re ready to relax, but one question remains: What temperature should my sauna be at?

The short answer? It depends! There’s no magic number—what feels perfect for one person may be too hot for another. Sauna preferences are highly individual, and the ideal temperature varies based on factors like sauna type, personal tolerance, and wellness goals.

So, how do you find your perfect sauna temperature? Let’s break it down.

Infrared vs. Traditional Saunas: What’s the Difference?

Before choosing your optimal temperature, it’s important to understand the two main types of saunas: infrared and traditional. Each heats the body in a different way, affecting how hot the sauna needs to be.

Infrared Saunas: Gentle & Effective Heat

• Operate at 120–150°F
• Use infrared rays to heat the body directly, rather than the air around you
• Encourage sweating and relaxation without extreme heat
• Ideal for those who prefer milder temperatures and longer sessions

Best for: Gentle detoxification, muscle relaxation, and those who don’t enjoy intense heat.

Traditional Saunas: The Classic High-Heat Experience

• Typically heated to 160–195°F
• Use an electric or wood-burning heater to warm the entire room
• Promote increased circulation, heavy sweating, and intense heat exposure
• Adding water to hot sauna rocks creates steam, making it feel even hotter

Best for: A high-intensity sauna experience, deep sweating, and post-workout recovery.

Finding Your Ideal Sauna Temperature

Because everyone’s heat tolerance is different, finding the right temperature is a matter of trial and adjustment. Here’s how to dial in your perfect sauna session:

For Infrared Saunas:

• Start at 120°F and gradually increase over multiple sessions.
• Pay attention to how you feel—you should be warm, relaxed, and sweating but not uncomfortable.
• Experiment with session length (typically 20–45 minutes).
• If you enjoy deeper heat, aim for the higher end (140–150°F).

For Traditional Saunas:

• Begin at 160°F and slowly increase up to 185–195°F over time.
• Use a thermometer to monitor temperature changes.
• Add water to the sauna rocks for an instant burst of steam, making it feel hotter.
• Start with shorter sessions (10–15 minutes) and build up as you acclimate.

Pro Tips for the Best Sauna Experience

• Listen to your body: If you feel dizzy, lightheaded, or uncomfortably hot, take a break.
• Stay hydrated: Drink plenty of water before and after your session.
• Use a log: Track your sauna sessions, noting temperature, duration, and how you feel to find your ideal setup.
• Experiment: There’s no one-size-fits-all answer, so adjust and personalize your sauna routine.

When it comes to sauna bathing, there’s no single "perfect" temperature—only the one that feels right for you. Whether you prefer the gentle warmth of an infrared sauna or the intense heat of a traditional sauna, the key is to listen to your body and adjust accordingly. Start at a moderate temperature, experiment with different heat levels, and track how you feel after each session. Over time, you’ll discover your ideal sauna experience, maximizing the benefits for relaxation, recovery, and overall wellness. So turn up the heat (or keep it mild!), and enjoy the journey of finding your magic sauna number!