What is the Ideal Sauna Temperature?

Stepping into a sauna should feel like a comforting escape—warm enough to soothe muscles and melt away stress, but not so hot that you’re counting the seconds until you leave. The “right” sauna temperature depends on the type of sauna, your personal preference, and even the traditions you want to follow.

This guide will walk you through the ideal temperature ranges for different sauna types, the science behind those numbers, and tips to make your sessions safe and enjoyable.

Temperature Ranges For Each Sauna Type

Traditional Finnish Sauna

• Typical range: 150–195 °F (65–90 °C)
• Feel: Dry heat that can be intensified by ladling water onto hot rocks, briefly spiking humidity.
• Tradition: In Finland, enthusiasts often aim for the higher end (176–194 °F), and some even push toward 212 °F for short bursts.
• Why it works: The high heat encourages deep sweating, helps muscles relax, and supports cardiovascular health.

According to the Finnish Sauna Society, regular sauna bathing in this range is linked to lower risks of heart disease and improved overall well-being.

Infrared Sauna

• Typical range: 110–140 °F (43–60 °C)
• Feel: Uses radiant heat to warm your body directly, so air temperatures stay lower but the effect is still deeply warming.
• Best for: People who find high heat uncomfortable or want longer sessions (20–40 minutes).
• Why it works: Infrared heat penetrates the skin more deeply, which may boost circulation and promote detoxification without overwhelming heat.

The Cleveland Clinic notes that while infrared saunas run cooler, they can deliver many of the same benefits as traditional saunas—especially for muscle relaxation and stress relief.

Steam Room / Wet Sauna

• Typical range: 90–120 °F (30–50 °C)
• Feel: The high humidity (up to 100%) makes the air feel much hotter than it is, creating an intense, enveloping heat.
• Best for: Clearing sinuses, easing respiratory discomfort, and enjoying a gentler heat on the skin.
• Rule of thumb: Many follow the “Rule of 200”—add the temperature (°F) and humidity (%) together for a total around 200 for a balanced, comfortable session.

From the chart below you can see the differences in maximum heat and pre-heat times among conventional Finnish saunas, steam saunas, and infrared saunas:

Type of Sauna	Finnish Sauna	Steam Sauna	Infrared Sauna
Heat Source	Electric/Gas/Wood Heater	Steam Generator	Infrared Heating Elements
Temperature Range	150°-195°F (65°-90°C)	90°-120°F (30°-50°C)	110°-140°F (43°-60°C)
Time to Pre-Heat	Up to 1 Hour	Half an Hour	10 - 15 min.

For a conventional sauna, the heat can be set to a high range of 150°F to 195°F. A typical bath will last about 15 minutes, with a cool down interval, followed by a second and possibly third sauna session. The relative humidity and high temperature will vary for a steam sauna depending on the amount of water splashed on the rocks, although the spike in temperature is very brief.

An infrared sauna session generally lasts much longer, about 30 to 45 minutes, because the temperature is much lower and therefore more tolerable. This is because the infrared heat rays are directed to the body and not on the air in the room.

Is There a “Right” Temperature?

If you are wondering why Russians and Europeans can boast about having hotter temperatures in their saunas (above 200°F), it’s because while it is allowed on that side of the pond, it isn’t allowed in North America.

Be aware that the maximum allowable sauna temperature in Canada and the United States is 194°F (90°C). These are CSA and UL standards set back in 1982. At that time, it was also mandated that there must be a high-temperature limit switch within the sauna heater. The limit switch must shut down the heater under any abnormal operating condition and have a one-hour timer maximum on all residential sauna controls.

There is no right or wrong sauna temperature as everyone has a different comfort level, and taking into account other factors such as age, pre-existing medical conditions, and overall health.

Everyone’s tolerance is different, so think of these ranges as starting points, not hard rules.

• Beginners: Start at the lower end of your sauna’s range and limit your first sessions to 10–15 minutes.
• Intermediate users: Gradually raise the heat as your body adapts, focusing on comfort rather than pushing limits.
• Advanced bathers: If you’re experienced, you may enjoy higher temperatures or longer sessions—but always listen to your body.

Tip: The best sauna experience leaves you feeling relaxed, lightly tired, and refreshed—not dizzy or overheated.

Whatever your heat preference, you are buying a sauna in order to sweat. And the more you can sweat, the better your body can detox to rid itself of unwanted materials and improve general circulation.

Check out our best infrared sauna recommendations!

The Bottom Line on Sauna Temps

There’s no single “perfect” sauna temperature—it’s all about finding what feels best for you while staying within safe ranges. Whether you love the scorching dry heat of a Finnish sauna, the gentle warmth of an infrared model, or the steamy embrace of a wet sauna, the right temperature is the one that leaves you relaxed, refreshed, and looking forward to your next session.