What Temp Should A Sauna Be

Many people think that "the higher the temperature, the better the effect", but they end up feeling uncomfortable; some people are afraid of heat and turn down the temperature, but they find that they don't sweat at all... How should you choose the temperature for a sauna?

Today, we'll reveal the "golden temperature range" of a sauna, so that you can enjoy comfort and truly detox and relax!

Why Do You Always Feel Uncomfortable When You Steam Iin A Sauna?

1. "The higher the temperature, the better"? ——Wrong!

The temperature of many sauna rooms is often above 100℃, and the merchants will proudly say: "It's hot enough here, and it's comfortable to steam!"

But the truth is: dry steaming above 90℃ will not only not make you detox faster, but will damage the respiratory tract, dehydrate the skin, and even increase the burden on the heart!

Your body is protesting:

Dizziness, chest tightness → high temperature causes excessive expansion of blood vessels and blood pressure fluctuations

Dry and itchy skin, redness → high temperature evaporates skin moisture, and the barrier is damaged

Poor breathing → overheated air burns the respiratory mucosa

2. "Low temperature has no effect"? ——It's also a misunderstanding!

Some people are afraid of heat and set the temperature to about 40℃. As a result, they steam for a long time and don't sweat a few drops. It feels like a waste of time.

In fact, the key to the effectiveness of a sauna is not "how high the temperature is", but the precise combination of "temperature + humidity"!

The "Golden Range" Of Different Sauna Temperatures

Different types of saunas have completely different suitable temperatures. Wrong choice = useless steaming + harming the body!

✅ Traditional dry steam

Traditional dry steam saunas are mainly dry hot air, and the humidity is usually 10%-20%. Its optimal temperature is 70-90℃.

Why this temperature?

Below 70℃: Sweating is slow and the effect is poor

Above 90℃: Respiratory tract and skin are irritated

Around 80℃: Pores open efficiently and sweating is smooth. Most people can easily adapt without a strong burning sensation.

✅ Wet steam (steam room)

Wet steam saunas rely on steam to create a humid environment, and the humidity can reach 80%-100%. The temperature is relatively low, and the optimal temperature is 40℃-60℃. The moist hot air is very friendly to the skin and respiratory tract, and is suitable for people who are sensitive to high temperatures, such as the elderly and children.

Key points:

Over 60℃ → Hot and humid, easy to lack of oxygen

Below 45℃ → Insufficient steam, incomplete sweating

✅ Infrared sauna (modern home use)

Optimal temperature: 50-65℃

Features:

Directly heats the body, the body feels hotter than the actual temperature

Over 65℃ → Easy to burn the skin (especially sensitive skin)

What Temperature Is Suitable For Your Physique?

Different people have different heat tolerance. Blindly following the trend of high temperature = asking for trouble! Not everyone is suitable for standard temperature. Some special cases require special attention to temperature regulation.

Hypertension/heart disease patients

Do not exceed 75℃ for dry steaming and 50℃ for wet steaming, and it is best to have someone accompany you. High temperature will increase the heart rate and dilate blood vessels. For this group of people, the risk will be higher. It is better to keep the temperature lower to ensure safety.

Recommendation: Choose a low-temperature sauna of about 50℃ for no more than 10 minutes

First-timers

If you are new to steaming a sauna, it is best to take your time. It is suggested to start with a temperature of 60-70 degrees Celsius for dry saunas and 40-45 degrees Celsius for wet saunas. It is best to maintain a duration of 3-5 minutes at each session. Like swimming, going gradually is the best approach. It is important to allow some time to adjust to the heat before gradually increasing both temperature and duration.

After exercise

Wrong way: Go directly into the high-temperature sauna (increases the burden on the heart)

Proper methods: Recovery from moderate exercise takes about 10 minutes which allows the heart rate and body temperature to decline moderately. During recovery, the body is still in a mild state of exercise and has lost a significant amount of water, perspiration. Thus, during this period, dry steam temperatures should not exceed 70 - 80 degrees Celsius. Also very important is the replenishment of fluids which is vital due to the risk of overheating and dehydration.

Solution - Steaming Like This Is Comfortable And Efficient!

Home Sauna Equipment Recommendations

Look for "±1℃ precise temperature control" (avoid excessive temperature fluctuations)

Infrared sauna: 50-65℃ (suitable for people who are afraid of being stuffy) 

Control duration and frequency

Temperature and duration should be coordinated with each other. The higher the temperature, the shorter the single stay time. For example, in a 90℃ dry steam room, 3-5 minutes each time is enough; while in a 70℃ dry steam room, you can stay for 8-10 minutes each time. And don't think about steaming enough at one time, divide it into 2-3 rounds, and come out to cool down and drink water after each round, the effect will be better.

Do a good job of hydration

You can drink half a cup of warm water before steaming in the sauna. If you feel dry mouth during the process, you can take a few sips of warm water or light salt water. After steaming, slowly replenish water, but be careful not to drink ice water to avoid irritating the stomach. 

Emergency treatment

Suddenly dizzy? → Go out immediately and apply a 40℃ wet towel to the back of your neck to cool down

Having trouble breathing? → Lower the temperature or use a wet steamer

Finally Reminder: Sauna is good, but "steaming wrong = hurting your body"!

Sauna can relax people and promote metabolism, but if the temperature is wrong and the method is wrong, it may hurt your body. Do not attempt dry steaming beyond 100℃ in non-professional situations since you risk skin burns; wet steaming also poses dangers of hypoxia and dizziness if done too long. Furthermore, pregnant women, those with acute illnesses, or other special groups require medical consultation before sauna steaming. As a summary, steaming in the sauna should be guided by physical comfort. In the case of discomfort—such as palpitations and nausea—exiting the sauna is necessary and resting is mandatory.