According to the International Sauna Association (ISA), the standard temperature range for a Finnish sauna is between 75°C to 105°C (167°F to 221°F), measured one meter above the top bench. However, some individuals prefer lower temperatures, starting from around 55°C, while others can tolerate up to 120°C (250°F).
Infrared Saunas: These saunas operate at lower temperatures, usually between 120°F and 150°F (49°C to 65°C). Infrared saunas heat the body directly and provide a different experience compared to traditional saunas. Maximum Temperature: For safety reasons, most saunas should not exceed 195°F (90°C).
The "Rule of 200" in a sauna is a fundamental principle that combines temperature (measured in degrees Fahrenheit) and relative humidity (measured as a percentage) to achieve an optimal sauna environment. According to this rule, the sum of the sauna's temperature and the relative humidity should not exceed 200.
200° is plenty. 220° is too hot. More than that is unacceptable. A sauna is supposed to be pleasant, not torture. And yeah, 260° is dangerous. The fact they can't stand it for more than 5 minutes should tell them something.
About the heat level, the advice is that 80-90°C / 175-195T (maximum 100°C / 210°F) is enough. Add humidity by throwing water on the stove. It is also good to know that you should stay in the heat only as long as it feels good. Competition about who lasts longest is unhealthy and contrary to the spirit of the sauna.
The ISA Sauna Temperature Definition and Its Limitations:
However, some individuals prefer lower temperatures, starting from around 55°C, while others can tolerate up to 120°C (250°F). A single sauna cannot accommodate this entire range, highlighting the need for customization and flexibility in sauna design.
Bul Han Jing Mak
Considered the hottest sauna in the world at 390 degrees Fahrenheit, it boasts numerous health benefits. The floor is infused with layers of Loess and salt to enhance the body's ability to detoxify through perspiration.
A 2019 study revealed that four 10-minute sauna sessions, interspersed with 5-minute cooldowns, led to a loss of 0.65 kg, primarily from water loss. An average of 73-134 calories burned in the sauna for 10 minutes was recorded, totaling a minimum of around 200 calories burned in an infrared sauna over 30 minutes.
Because they all work in very different ways, the various sauna types have their own optimal temperature ranges. Typical temperatures for different saunas are as follows: a traditional sauna will generally range between 70-90 °C. infrared saunas tend to be much cooler at 38-65 °C.
For a steam sauna, also known as a wet sauna, the ideal temperature usually ranges between 110°F to 120°F (43°C to 49°C), with higher humidity levels.
Getting the most out of your sauna sessions
Aim for four to seven 20-minute sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!
The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.
The infrared from infrared saunas can burn 400–600 calories within 30 minutes, according to a 2017 article. The same article suggests that a person of average fitness can lose roughly 1 pound (lb) of sweat during each treatment.
On average, you should spend around 15–20 minutes in the sauna after a workout. This is important since it allows your body to cool down and recover. Post-workout sauna sessions also have many benefits that help alleviate muscle soreness and improve overall health. Let's take a closer look at some of these benefits.
Experts estimate that the high heat of a sauna (around 150 degrees) will boost your metabolic rate by roughly 20%. This effect will last while you are in the sauna and for a couple of hours afterward. To keep the fat burning effects going, try to work up to a 30 minute sauna every day.
However, it's important to keep in mind that temperatures above 212°F/100°C can become dangerous, leading to dehydration or heat exhaustion. Make sure to listen to your body before, during, and after a sauna session, and take breaks if you feel lightheaded or dizzy.
While most professionals suggest that the temperature range between 155°F and 195°F (70°C to 90°C) works for most individuals, specific preferences and health circumstances must be considered. One of the factors to consider while indulging in a sauna is your heat tolerance.
Depending on what kind of sauna you're using the air temperature will get somewhere from 120 degrees to over 200 degrees. Steam saunas will get up to 120 degrees. Infrared saunas will get up to 140 degrees and traditional saunas will get up to over 200 degrees.
One of the key reasons saunas are effective for weight loss is that they can boost your metabolism. When you expose your body to high temperatures, your heart rate increases, causing your body to burn more calories. This increased metabolic rate can help you shed those extra pounds, including stubborn belly fat.
Among other benefits, regular sauna use can help relax muscles, improve blood flow, and bolster skin health. The recommended length of time to spend in a sauna is 15-20 minutes. First-timers should start with five to 10 minutes. People with certain health conditions should not use a sauna.
So, what is the best temperature for your traditional sauna? For your health and safety, the best temperature is between 140-200 degrees Fahrenheit. The average American sticks to 150-175 degrees, while diehard and longtime fans prefer higher temperatures.
The higher up you sit in the sauna, the higher the temperature. You may either sit or ly down while you are in the sauna. (It is most effective to sweat briefly but violently on the upper benches. If you don't have sauna experience yet, it's best to start with a middle or lower bench.)
Far infrared saunas stand out as the healthiest option due to their quality of materials and design and their ability to provide the widest range of health benefits.