What Is The Average Sauna Temperature For Optimum Health Benefits?

Ever stepped into a sauna and wondered, “Am I heating up the space just right?” 

Well, we’ve all been there, seen it.
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You see, getting your sauna temperature perfect isn’t just about comfort, it’s the secret to all those amazing health benefits everyone talks about. So much so that from better heart health to stress busting, and more, the right sauna temperature range can make all the difference. 

Meaning whether you’re a newbie or a pro, know the ideal average sauna temperature and you can turn a simple sweat session into a haven for your body and mind. 

Now, with the internet conflicted about how much sauna heat is good, you might find it difficult setting the thermostat right. 

And that’s exactly why I’ve detailed what temperature should a sauna be for different health benefits. 
So, let’s dive right in.
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Key Takeaways

• Average Sauna Temperature:​

1. ​Traditional Finnish Sauna: 150°F to 195°F 
2. Infrared Sauna: 120°F to 140°F 

• Best Sauna Temperature by Health Goals:

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Health Benefit	Ideal Temperature (°F)	Recommended Sauna Type
Cardiovascular Health	170°F – 190°F	Traditional (Finnish)
Detoxification	160°F – 185°F	Both
Stress Relief	150°F – 175°F	Both
Muscle Recovery	165°F – 185°F	Both
Skin Health	120°F – 175°F	Both
Better Sleep	140°F – 160°F	Traditional (Finnish)
Pain & Inflammation Relief	120°F – 170°F	Infrared

• Traditional vs. Infrared Sauna:
  
  
  • Traditional Saunas heat the air around you and deliver intense, full-body warmth.
  • Infrared Saunas heat the body directly, offering deeper penetration at lower temps.
    
    
• For Beginners:
  
  
  • Start at 120°F-150°F and limit sessions to 10-5 minutes.
  • Gradually increase heat and duration as your body adapts.
    
    
• Health & Safety Considerations:
  
  
  • Avoid temps over 195°F in Finnish saunas and 150°F in infrared models.
  • Stay hydrated and limit high-temp sessions to 10–20 minutes.
  • Consult a doctor if you have cardiovascular, respiratory, or chronic medical conditions.
    
    
• Pro Tips:
  
  
  • Match the sauna temperature to your health goals.
  • Use cool-down periods and stay hydrated.
    
    

For maximum benefit, use a sauna 3-4 times per week.
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What is the average sauna temperature?

Let me start by addressing the elephant in the room, i.e., the sauna temperature range on average. 

For starters, it is essential you understand that not all saunas are the same. That’s because there are primarily two types of saunas, namely, traditional Finnish saunas and infrared saunas. 

And when it comes to their ideal sauna temperature, these saunas work a bit differently. Here’s how:
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1. Traditional Finnish saunas

These are the classic saunas that you might picture with wooden walls, hot stones, and dry intense heat. And they usually run between 150°F and 195°F, which is quite toasty even for seasoned sauna bathers.  

Here, the heat warms up the air around you, and this hot air is what heats your body. So, you’ll sweat a lot and feel a strong wave of warmth from head to toe. 

​This is great for deep sweating, cardiovascular benefits, and muscle relaxation to name a few.
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2. Infrared saunas

Infrared saunas are modern and techy, operating at a much lower temperature. And the average infrared sauna temperature here ranges only between 120°F to 140°F. 

But don’t let those lower numbers fool you. That’s because infrared saunas use light (and not hot air) to heat your body from the inside out. 

​The result: You still get a deep sweat, but the experience feels gentler and more tolerable, especially for beginners or folks with sensitivities.
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What should the average sauna temperature be for specific health benefits?

Here is one truth you’ll face when finding the ideal sauna temperature: There’s simply no perfect sauna temperature out there. 

And the right sauna temperature range for you will really depend on what you’re looking to get out of your session. That’s because while some temperature ranges are better for heart health others are great for muscle recovery or glowing skin. 

So, the goal should be to match the heat to your health goals instead of cranking the thermostat up and hoping for the best. 

All in all, here’s how hot to go in different scenarios and why it matters:
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1. For cardiovascular health

Ideal sauna temperature: 170°F to 190°F
Recommended sauna type: Traditional Finnish sauna

If you’re looking to improve  your heart health, sauna sessions at higher temps can actually help. 
How?

At a sauna temperature range of 170°F to 190°F, your body starts reacting in a way that’s like mild cardio exercise. Here, your heart rate increases, your blood vessels expand, and your circulation improves, all while you’re sitting and relaxing. 

And although it might not feel like a workout, your heart is doing some real work under the surface. 

In fact, the Finns have been doing this for generations, and studies show it can reduce the risk of heart attacks and strokes.
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2. For detoxification

Ideal sauna temperature: 160°F to 185°F 
Recommended sauna type: Both Finnish and infrared

Just want to sweat all the toxins out? 

Saunas can help you detox and release built-up toxins through your skin. But to do so, the average temp of sauna should be in the range of 160°F and185°F.

This amount of heat will make you sweat a lot, helping carry out heavy metals, chemicals, and other stuff your body doesn’t need. As a result, you’ll feel lighter and cleaner afterward.
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3. For stress relief and mental clarity

Ideal sauna temperature: 150°F to 175°F 
Recommended sauna type: Both Finnish and infrared

Saunas aren’t just great for the body, they’re great for the mind too. That’s because sitting in the sauna can make you feel more relaxed and mentally clear.

But you’ll need an average sauna temperature range between 150°F and 175°F for your body to start releasing feel-good hormones like endorphins and suppress stress hormones like cortisol.

​Bonus: Add some calming music along with essential oils for sauna, and you’ve got your own little mental spa.
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4. For muscle recovery

Ideal sauna temperature: 165°F to 185°F 
Recommended sauna type: Both Finnish and infrared

Have you been working out hard or just feeling sore from everyday life? 

If yes, a sauna can help you bounce back faster.

All you’ve got to do is keep the sauna temperature 165°F and 185°F and spend about 20-25 minutes in there. 

This helps improve your blood circulation which is key to recovery. And as more blood flows, more oxygen and nutrients get to your tired muscles, reducing inflammation and stiffness. 

Also, it helps flush out lactic acid build up and provides relief from muscles ache.
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5. For skin health

Ideal sauna temperature: 

• 120°F to 140°F (when using infrared sauna)
• 160°F to 175°F (when using Finnish sauna) 

Recommended sauna type: Both Finnish and infrared

Want that healthy glowy skin without a full spa day? 

Well, saunas can actually help your skin look and feel better naturally. That’s because when you sweat, your pores open up and release everything from dirt to oil and dead skin cells. 

Think of it like a deep cleanse without any fancy products. 
Also, the heat also boosts blood flow to your skin, which, in turn, helps with collagen production (that’s the stuff that keeps your skin firm and smooth). 

However, in order to get better skin, you should keep the thermostat in your traditional Finnish sauna between 160°F and 175°F. And if you’re using an infrared sauna, crank it up to 120°F to 140°F for optimum benefits.
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6. For better Sleep

Ideal sauna temperature: 140°F to 160°F 
Recommended sauna type: Traditional Finnish sauna

If you're someone struggling to fall asleep or wake up feeling rested? 
A sauna session before bedtime might be just the ritual you need. 

You see, sitting in a sauna during evening hours at a moderate ambient temperature of 140°F to 160°F helps your body and brain slow down. That’s because the warmth here relaxes your muscles and calms your nervous system. 

Plus, when you step out, your body starts to cool down, which actually helps trigger sleep
mode.  

This cooling-down phase mimics your natural circadian rhythm. So, try it 1–2 hours before bed for best results and prepare to sleep like a baby
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7. For pain management

Ideal sauna temperature:

• 120°F to 140°F (when using infrared sauna)
• 150°F to 170°F (when using Finnish sauna) 

Recommended sauna type: Infrared sauna 

For those of you who deal with chronic pain like arthritis, joint stiffness, or old injuries, a sauna is a natural way to feel better. 

The sauna heat works like a gentle therapy that relaxes your tight muscles and helps reduce inflammation in your joints. 

Infrared saunas are particularly helpful for this despite the lower infrared sauna temperature because the heat goes deeper into tissue without harming your skin.
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Quick run-down of average sauna temperature range for health benefits

Your health goal	Ideal sauna temperature (°F)	Recommended sauna type
Cardiovascular Health	170–190	Traditional (Finnish)
Detoxification	160–185	Both
Stress Relief	150–175	Both
Muscle Recovery	165–185	Both
Skin Health	120–175	Both
Better Sleep	140–160	Traditional (Finnish)
Pain Relief	120–170	Infrared

Things to consider when choosing your ideal sauna temperature

1. Your experience

If you’re just getting started with saunas, go easy at first. You can choose temperatures between 120°F and 150°F as this range is  perfect for beginners. 

​Also, your body needs time to get used to the heat, so don’t rush it. 

Over time, you can work your way up to higher temps, maybe even 190°F if you're feeling confident. But keep in mind that it’s not a race and you should always follow your own pace.
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2. Your health

Your current health should always come first when stepping into a hot sauna. And to that end, if you have any health conditions like heart ailments, high blood pressure, or respiratory issues, it’s super important to play it safe. This includes staying in the lower heat range, i.e.,120°F to 140°F.
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3. Your wellness goals

Your ideal sauna temperature really depends on what you’re using the sauna for. 
For instance, if you're focused on heart health or detoxing, go for a range of 170°F to 190°F. 
But if you’re just trying to relax, calm your mind, or take care of your skin, stick to a gentler range like 120°F to 150°F.
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4. Session duration should match the temperature

The hotter the sauna, the shorter your stay should be, simple as that. 
So, if you're sauna bathing at 120°F to 140°F, you might comfortably relax for 30 to 45 minutes.
However, once you cross into the 150°F to 170°F range, stay for 15 to 25 minutes max.
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Frequently asked questions

What is the average temperature of a sauna for beginners?

If you’re new to using a sauna, there’s no need to jump straight into the deep end. Instead, start simple and gentle. 
For traditional Finnish saunas, something around 150°F is a great beginner-friendly range. 
At the same time, you can start even lower in an infrared sauna at around 120°F.
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Is hotter always better in a sauna?

Not at all. 
This is a super common myth. 
While it’s true that higher temperatures (180°F–195°F) can crank up things like sweating and heart rate, that doesn’t mean they’re automatically better. On the contrary, an excessively hot sauna isn’t safe for you. 
The real benefits come from regular use at a temperature that feels good for you and not from suffering through extreme heat.
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What’s the maximum safe recommended temperature for a sauna?

For most healthy adults, the safe upper limit in a dry sauna is about 195°F. That’s the top end of what your body can usually handle without risking heat exhaustion. 
In infrared saunas, the max should be lower at around 150°F because the heat penetrates more deeply. 
Going above those limits can be dangerous, especially if you’re not hydrating properly or staying in too long.

How long can you stay in a sauna at 180°F or higher?

When you’re in a sauna that’s hitting 180°F or more, it's best to keep your session short at about 10 to 15 minutes max. 
Even seasoned sauna fans rarely go beyond 20 minutes at those temperatures. 
Why? 
Well, because the risk of overheating, dehydration, and dizziness goes way up. 
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Moreover, there have been reports of heat strokes and multiple organ dysfunction due to overheating in the sauna. And overstaying in the sauna makes it more likely.
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Why do sauna temps vary between traditional and infrared types?

The difference comes down to how the heat is delivered. 
Traditional saunas heat the air around you, which in turn heats your skin and body. This is why they feel hotter faster. 
Infrared saunas, on the other hand, use light to directly heat your body, not the air. This means that even though the air temp might only be 130°F, it can feel just as intense as 160°F in a Finnish sauna.
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Are American saunas usually hot enough for health benefits?

Surprisingly, many commercial saunas in the country, like the ones in gyms or spas, don’t get as hot as those studied in Finland. 

Most public saunas here hover around 140°F to 160°F, which is great for stress relief and relaxation. But maybe not high enough for full cardiovascular or detox benefits that come with temps over 170°F. 

So, if you’re serious about hitting those higher health marks, you might want to install a sauna in your home or find a sauna that heats up a bit more.
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Does humidity affect your perceived sauna temperature?

Absolutely. Humidity plays a huge role in how hot a sauna feels. 
In a wet sauna, even a temp of 160°F can feel super intense because the moisture keeps the heat close to your skin and stops sweat from evaporating. 
On the other hand, dry saunas can feel a little easier to tolerate at the same temperature because the dry air lets your sweat evaporate.
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Final thoughts

As you can see, the average sauna temperature isn’t just about reading charts. After all, everyone reacts differently to heat.

So, whether you’re sweating it out for your heart, your skin, or your stress levels, the key is finding what feels good for you. 

Got more questions about the best temperature for a sauna or need a sauna in your home?
You can get in touch with us!

At Steam and Sauna Experts, we are seasoned sauna installation experts with a decade plus experience installing South Florida’s most premium saunas. Also, our sauna store online features the best sauna equipment and accessories from the likes of Amerec, Mr Steam, Delta, Harvia, and more. 
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Simply put, we’ve got all your home sauna needs covered on a budget.