Optimal sauna temperature and humidity

An optimal sauna temperature is perceived differently by each person. Those who own a home sauna have the ability to determine the temperature and humidity themselves.
Finnish sauna, bio sauna, infrared cabin and co.

Finnish sauna, bio sauna, infrared cabin and co.

The most famous and popular sauna is, of course, the Finnish sauna. For over 2500 years, the Finns have used the sauna for body cleansing and relaxation. Usually, a sauna temperature between 80 degrees to 100 degrees (176 to 212 °F) is reached here. If you want to sweat properly once yourself, a sauna session in the Finnish way is just the thing. The unique combination of high sauna temperatures and low humidity gets the body pumping and stimulated. Why not experience and enjoy a personal relaxation even after a stressful day at work?

The Finnish sauna – the classic

In general, a Finnish sauna, is a so-called wooden hut in the outdoor area. For the most part, this room is secluded near a body of water or with a possibility of cooling. In the wooden hut can be found up to three benches, which are placed at different heights. Starting at 50 cm and ending at a height of 1.50 m. On the lowest bench the temperature is about 45 degrees (113 °F), at the middle step it is 65 degrees (149 °F) and on the top step area about 85 degrees (185 °F).

Sauna temperature and humidity

Inside a sauna there is regular fresh air. This heats up due to the hot stones of the furnace. Thereby a constant air circulation is guaranteed. In a classic sauna, temperatures of up to 90 degrees (194 °F) can be achieved. In this case, the humidity is between 10 and 30 percent.

The infusion

Sufficient water is needed for classic saunas. The water is distributed abundantly on the hot stones of the furnace. This creates an exceedingly hot steam. Depending on who uses the sauna, essential oils can be used. These are usually mixed with the infusion water and then poured onto the sauna stones.

Tips for your own sauna

The general sweating time is 5-8 minutes. This is followed by a ventilation phase to absorb sufficient oxygen. Then comes the infusion of another 15 minutes. After the sauna is recommended to cool down the entire body. Either cold showers, fresh air or jumping in a cold water pool is just the thing.

Excessive temperatures have no added value on health

Some sauna-goers who are passionate about saunas like to put their ambition to the test by raising temperatures up to 110 degrees or extending the sweat session over 30 minutes. Whether this really makes sense to play off the sweat-inducing effect against the health risks, everyone must know for themselves. Especially those who have problems with the circulation should not overdo it.


Recommended sauna types

1. Earth sauna

The classic Finnish sauna is further known as the earth sauna. It is a covered space in the ground. Temperatures here are enormous, between 90 and 110 degrees (194 to 212 °F). Nowadays, this variant of a large hole, with flat stones on the bottom, pine trunk walls for support and a roof of moss, wood and lichen is hard to find.

2. Stud sauna

A stud sauna has similarities with a classic Finnish sauna. The differences are in the design elements with an imitation of steam caves and earth saunas, which were located in the mountains. In the past, such facilities were a highlight, especially in Scandinavia. Sauna temperatures are between 80 and 100 degrees (176 to 212 °F).

3. Banya

Another steam bath variant includes banya. Banya originates from the Russian region, with room temperatures between 80 and 100 degrees (176 to 212 °F).

4. Tepidarium

The basic idea of designing a sauna with low temperatures and humidity has already worked perfectly in ancient Rome. Due to the mild atmosphere, the circulation in the body is spared, the purification and detoxification process can be stimulated as well as the immune system strengthened.

5. Bio sauna

A classic sauna is not suitable for everyone. As an excellent alternative, there is the bio-sauna as a gentle variant. Here there is no sauna temperature of up to 100 degrees (212 °F), but at a mild 45 to 60 degrees (113 to 140 °F).

6. Herbal sauna

If you are looking for a sauna where the indoor climate is mild and the metabolism is stimulated, a herbal sauna is the right place for you. The infusion is specially provided with herbs such as eucalyptus, chamomile, lemon and mint. The essential oils allow the skin and breathing to relax. Respiratory system and diseases are affected especially in this case. Air temperatures are 55 degrees (131 °F) and humidity is 50 to 65%.

7. Aroma sauna

Sauna temperatures here range from 65 to 85 degrees (149 to 185 °F). The infusions have an additive consisting of essential oils. These have a soothing effect on the one hand and stimulating on the other. Thanks to the healing fragrances can relieve stress, strengthen the immune system and nourish the skin.

8. Infrared cabin

An infrared cabin, also called an infrared sauna, is a wonderful alternative to the traditional Finnish sauna. As the name implies, the infrared cabin works on the heating of the infrared base. This is a natural form of energy, which can also be found in the sun’s rays. There are three different types of radiation: A, B or C. These are differentiated in terms of penetration depth and wavelength. A manages to penetrate the human body up to 6 mm, B up to 2 mm and C up to 1 mm.

9. Family sauna

Why not go sauna with the whole family? Even the little ones need a strong defense. Getting used to healthy sweating can be done in a gentle and playful way.

Types of sauna – temperature and humidity

  • Steam sauna: temperatures below 50°C (122°F) with up to 100% humidity without infusion.
  • Caldarium (Roman thermal bath): Temperatures from 40°C – 50°C (104°F – 122°F) with up to 100% humidity.
  • Swedish sauna: temperatures from 80°C – 100°C (176°F – 212°F) with varying humidity followed by a cold bath.
  • Aroma sauna: temperatures from 60°C – 80°C (140°F – 176°F) with about 30% humidity and with the use of aroma substances in the infusion water.
  • Savusauna (smoke sauna): temperatures up to max. 80°C (176°F) with varying humidity and contact with soot.
  • Salt tunnel sauna: temperatures from 60°C – 90°C (140°F – 194°F) with varying humidity and salty air.
  • Salt sauna: temperatures of about 60°C (140°F) with 15% humidity.
  • Earth sauna: temperatures from 90°C – 110°C (194°F – 230°F) with humidity from 9 – 20% and mild or often no infusions.


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