At which sauna temperature is it best to sweat?

Sauna fans love the comforting warmth of the sauna, where they can relax and forget the stress of everyday life. However, opinions differ on the question of the optimal temperature in the sauna room. Here we have some interesting information for you about it.
At what sauna temperature do you sweat best?

Which sauna temperature is best for sweating?

Particularly ambitious people think they can achieve the best possible effect with a particularly long and hot sauna session. However, this has not been proven. Everyone has a different sensation of warmth and may be able to tolerate different temperatures and lengths of sauna sessions. Thank goodness there are many saunas that heat up at different temperatures. Furthermore, sauna fans can vary with the temperature level within the sauna cabin by usually choosing between three different levels.

The temperature is lowest on the lowest level, followed by the middle level, and the temperature is highest at the top. When taking a sauna, you can also vary in time, usually between 5 and 15 minutes. The sauna infusion, which causes a higher temperature sensation, is also perceived differently by sauna users.

Sauna with the highest temperature

In the classic, oldest sauna, the Finnish sauna, temperatures are usually between 158 and 212 °F, in some even up to 230 °F, and a humidity of about 10 percent. This already heats up sauna-goers properly. While ″real sauna fans″ swear by the Finnish sauna, this is not necessarily the best choice for sauna beginners or sauna lovers with circulation problems. The latter, if they choose this sauna, should definitely sauna on the lowest benches and not for too long. Also, the sauna infusion, which is a favorite of sauna fans and is common in this sauna, is only recommended with caution to sauna inexperienced people. This is because the humidity is suddenly increased and your own body temperature rises even further.

Saunas with milder temperatures

For people who have no experience with saunas or suffer from cardiovascular problems, saunas with much lower temperatures than in a traditional Finnish sauna are particularly recommended. In this context, the bio-sauna, the infrared sauna or the herbal sauna should be mentioned, for example. These sauna variants offer a gentler and more gentle heat, which is suitable for beginners as well as for people with health problems.

Mild temperatures in the bio sauna

The bio sauna attracts with moderate temperatures of 114,8 to 140 °F. On the other hand, the humidity of 40 to 55 percent is significantly higher than in the Finnish sauna. There is no heating infusion in the bio sauna. However, in order to enjoy the positive effects of essential oils, containers with fragrant oils are often hung up in the bio sauna. In addition, in this sauna you benefit from a kind of “light therapy”. Constantly changing colors can have a positive effect on mood and skin.

Infrared cabin with pleasant temperatures

An increasingly popular alternative, especially among home sauna users, is the infrared cabin. In the infrared cabin, it is not hot air that warms the body, but infrared rays similar to those of the sun. The rays penetrate deep into the body, where they animate its self-healing powers. Mild temperatures between 95 °F and 122 °F prevail in the sauna cabin. Since infrared radiation is much gentler than heating by the classic, Finnish sauna, it is usually suitable for sauna beginners, sauna lovers with health problems, pregnant women and children. One sauna session can last from 20 to 40 minutes.

Herbal sauna clears the respiratory tract

In the herbal sauna, you can relax at equally mild temperatures of around 131 °F and a humidity of 50 to 65 %. Special infusions with herbs such as eucalyptus, lemon or chamomile take place here. These infusions are absorbed by the body through the respiratory tract and the skin, where they can exert their healing effects.


The choice of the best sauna temperature is an individual matter, depending on personal heat sensation, state of health and personal preferences. Everyone has their own needs and ideas about how best to sweat and relax. Fortunately, there are a variety of saunas with different temperatures to suit individual preferences.

To achieve the best effect, a sauna visit should not be reduced to a particularly long and hot sauna session. Everybody reacts differently to heat, and some people tolerate higher temperatures better than others. Therefore, it is advisable to listen to the signals of your own body and adjust the sauna temperature accordingly.

For sauna novices or people with circulation problems, saunas with milder temperatures are a good choice. Bio saunas, infrared cabins and herbal saunas provide pleasant warmth and a relaxing atmosphere. They allow visitors to enjoy the positive effects of the sauna without feeling overwhelmed.

It is advisable to try different saunas and temperatures to find out which one best suits your own well-being and personal needs. Taking a sauna should be a relaxing experience that harmonizes body and mind and provides a feeling of inner peace.


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