The Ideal Sauna Temperature and Time for Optimal Health Benefits

the ideal sauna temperature

Over the world, saunas are becoming a more and more well-liked health and wellness trend. Originating from Finland centuries ago, these heat rooms were initially used for bathing purposes and to warm up during cold winters. Over time, they have evolved and spread globally, becoming a staple in health clubs, spas, and even private homes. Today, saunas are recognized not just as a means of relaxation but also as a tool for enhancing physical and mental health.

A study conducted by the University of Eastern Finland found that regular sauna use is associated with a lower risk of cardiovascular disease and mortality. The study discovered that those who used a sauna four to seven times per week had a 50% lower risk of cardiovascular disease than those who only used a sauna once a week.

The Ideal Sauna Temperature for Health Benefits

One of the most frequently asked questions about saunas is, “How hot should it be?” The temperature can significantly impact your sauna experience and the potential health benefits you reap. So, what is the optimal temperature, and how long should you spend in the sauna to reap these benefits?

Typically, traditional dry saunas are heated between 70-100 degrees Celsius (158-212 degrees Fahrenheit), while infrared saunas operate in a lower temperature range of 40-60 degrees Celsius (104-140 degrees Fahrenheit). The difference in temperature ranges is due to the way heat is delivered. Traditional saunas heat the air around you, whereas infrared saunas heat the body directly. 

As for the duration, studies suggest that 15-20 minutes in a sauna can be beneficial. For example, a 19-minute session can significantly lower the risk of cardiovascular diseases, according to a study published in JAMA Internal Medicine. The optimal length, however, can change based on comfort levels and tolerance levels.

The Health Benefits of Sauna Therapy

If you’re considering sauna therapy as a natural remedy to improve your health, you’re on the right track. The benefits of sauna use are backed by numerous scientific studies and extend beyond mere relaxation. Listed below are some possible health advantages of frequent sauna use:

Improved Cardiovascular Function

Regular sauna bathing may lead to improved cardiovascular function. This is mostly because of the heat’s effect on your heart rate and blood vessel enlargement. This enhances blood circulation, which benefits your tissues and organs, including the heart, by improving oxygenation and nutrient delivery.

Pain Relief

Saunas can also play a role in pain relief. Sauna heat stimulates the release of endorphins, which are the body’s natural painkillers and are frequently linked to a “runner’s high.” This can help alleviate pain from conditions like arthritis or muscle soreness from intense physical activity.

Stress Reduction

The sauna’s heat increases the release of feel-good hormones like serotonin and increases the production of endorphins. As a result, stress levels may drop, moods may brighten, and general wellbeing may be strengthened.


Sweating induced by sauna use can help detoxify your body. As you sweat, your body eliminates waste products, including toxins that you’ve been exposed to in your environment. This may result in better health and a lower chance of contracting specific illnesses.

Enhanced Skin Health

Regular sauna use can enhance skin health. The heat and sweating open up your pores, helping to remove dirt and toxins that can clog them. The result could be clearer and more luminous skin. Additionally, the increased blood circulation nourishes your skin cells with oxygen and nutrients, promoting the growth of new skin and the repair of damaged skin.

Boosted Immune System

White blood cells are essential for your immune system, and the heat from saunas can increase their production. You are less likely to become sick thanks to these cells’ assistance in warding off illnesses and infections.

Reduced Risk of Dementia

There is a correlation between frequent sauna use and a decreased risk of dementia and Alzheimer’s disease. Men who used saunas four to seven times a week had a 66% lower risk of dementia than men who used saunas only once a week, according to a study published in Age and Ageing.

Essential Considerations for First-Time Sauna Users

If you’re planning to step into a sauna for the first time, it’s crucial to be prepared and aware of some essential considerations. To guarantee a safe and enjoyable sauna experience, consider the following dos and don’ts, along with safety measures:


  • Stay Hydrated: Due to intense sweating in a sauna, your body can lose substantial amounts of water. To stay properly hydrated, make sure you consume plenty of liquids both before and after each workout.
  • Start Gradually: As your body adjusts, start with shorter sessions (10–15 minutes) at lower temperatures and progressively increase both.
  • Listen to Your Body: Take immediate action to leave the sauna if you begin to feel lightheaded or uneasy. Never exert more effort than you can handle.
  • Shower Beforehand: A quick shower before entering the sauna helps to remove oils and dirt from your skin, allowing for better perspiration.


  • Avoid Alcohol: Consuming alcohol before or during a sauna session can lead to dehydration, dizziness, and even unconsciousness.
  • Don’t Go on an Empty Stomach: Eating a light snack before your session can help prevent dizziness caused by low blood sugar.
  • Skip the Sauna if Sick: If you’re unwell, particularly with a fever, it’s best to avoid the sauna until you’ve fully recovered.


  • Medical Conditions: See your doctor before using a sauna if you have any heart-related conditions, high or low blood pressure, or pregnancy.
  • Cool Down Gradually: Following a sauna session, give your body time to gradually cool down. Refrain from plunging into a chilly pool right away since the abrupt shift in temperature may shock your body.

Sauna Therapy for Optimal Health Benefits

In the realm of wellness, sauna therapy has been a strong player for centuries and continues to be celebrated for its multitude of health benefits. From improved cardiovascular function to stress reduction, pain relief, and enhanced skin health, regular sauna use can significantly contribute to your overall well-being.

Always keep in mind that comfort should come before extreme heat. Finding a balance between comfort and challenge and paying attention to your body are essential for having a successful sauna session. If the heat becomes unbearable or if you start feeling dizzy, it’s a sign that you need to step out and cool down.

After a sauna session, you may notice immediate effects such as relaxation and a sense of calm due to the release of endorphins. Your skin might feel refreshed and rejuvenated due to enhanced blood circulation and detoxification. Over time, with regular sessions, you might observe improved cardiovascular health, reduced muscle soreness, and even a strengthened immune system.

Saunas can have a lot of health advantages, but it is vital to keep in mind that they are not a panacea. They ought to be used in conjunction with a healthy diet, consistent exercise, and enough sleep as part of a well-rounded lifestyle.

To sum up, sauna therapy has a number of health advantages that can improve your life. However, the experience is highly personal, and the “ideal” temperature will differ from person to person. Always prioritize your comfort and safety, and remember, the best sauna session is the one that leaves you feeling refreshed, relaxed, and revitalized.


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