The beginner check list: What temperature is optimal for sauna beginners?

Sauna visits are beneficial and relaxing. For beginners, however, a visit to the sauna can become a challenge. Below we present the most important points to consider before your first visit to the sauna. In our checklist you will learn which temperature is optimal for sauna beginners.
Discovering the world of sauna: tips for sauna beginners and the right temperature selection

Discovering the world of sauna: tips for sauna beginners and the right temperature selection

You want to dive into the world of sauna and are looking for tips for sauna beginners? Then you are exactly right with us! Sauna is a great way to relax and cleanse the body. But before you get started, there are a few things you should consider.

One of the most important questions that many sauna novices ask is: How hot should it be in the sauna? The answer to this is not so simple, because every body reacts differently. But don’t worry, in this article we’ll give you a beginner’s checklist to help you find the perfect temperature for you. But before we get to that, let’s first learn the basics of the sauna.

What is a sauna?

If you’ve never been to a sauna before, you may be wondering what exactly a sauna is. Basically, a sauna is a room that is heated to a very high temperature to make your body sweat. The heat is generated by hot stones on which water is poured to create steam. The steam increases the humidity in the sauna and intensifies the sweating sensation.

Saunas come in different sizes and shapes, from private home saunas to public saunas in gyms or wellness centers. If you are a first-time sauna user, it can be helpful to familiarize yourself with the different types of saunas and recommended temperatures to get the best sauna experience.

A look at the different types of saunas and their temperature and humidity!

Finnish sauna
Finnish sauna is the most famous and traditional type of sauna. It is also called “dry sauna” because the humidity is usually low. The temperature in a Finnish sauna is usually between 80 °C and 100 °C, and the humidity is about 10-20%. In a Finnish sauna, water is poured onto the hot stones to briefly increase humidity and create a pleasant steam experience.

Bio sauna
The bio-sauna is a variant of the Finnish sauna where the temperature is lower, usually between 50 °C and 60 °C, while the humidity is higher, usually between 30% and 50%. This makes the bio sauna less hot and more humid than the Finnish sauna and therefore suitable for those who like it milder.

The sanarium is a type of sauna with a more moderate temperature of about 45 to 60 °C and a higher humidity of about 50 to 60%. It is often equipped with additional features such as colored lighting and fragrances to provide a relaxing and pleasant experience.

Steam sauna
The steam sauna, also known as the “Turkish bath”, is a more humid option compared to the other types of saunas. The temperature in a steam sauna is usually between 40 °C and 50 °C, while the humidity can reach almost 100%. In this case, hot steam is generated to increase humidity and provide an intense steam bath.

Infrared cabin
In infrared sauna, the heat is generated by infrared radiation, not by hot air as in other types of saunas. The temperature in an infrared sauna is usually between 40°C and 60°C, while the humidity is low. Infrared cabins are known for their deep heat that can promote muscle relaxation without overheating the surrounding area.

Why should you go to the sauna?

There are many reasons why people go to the sauna. Here are some of the main advantages:

  • Relaxation: The sauna is a place of rest and relaxation. The heat and pleasant climate in the sauna help to reduce stress and relax the body and mind. The alternation between heat and cooling can also have a beneficial effect on the body and contribute to mental relaxation.
  • Cleansing: Sweating cleanses the skin and removes dead skin cells, which can result in a fresh and radiant complexion.
  • Improving blood circulation: the heat in the sauna helps to dilate blood vessels and improve blood flow. This can help relieve muscle tension and improve the supply of oxygen and nutrients to the muscles.
  • Strengthening the immune system: The alternation between heat and cold in the sauna can stimulate and strengthen the immune system. Sauna sessions also activate immune cells, which can help strengthen the immune system.
  • Better sleep: The relaxing effect of the sauna can also contribute to better sleep quality. Switching off and relaxing in the sauna can relieve stress and tension, which can lead to more restful sleep.
  • Social interaction: the sauna is often a place for socializing, where people can come together and exchange ideas. This promotes social interaction and can contribute to a positive sense of community.

The basics of sauna

If you are new to the world of sauna, you should familiarize yourself with the basics before going to the sauna. First, make sure you are hydrated before going to the sauna. Drink plenty of water before going to the sauna to keep your body hydrated. Shower thoroughly before going to the sauna to remove sweat and dirt from your skin.

In the sauna, make sure you sit on a towel mat to maintain hygiene. Breathe in and out deeply and relax. If you feel discomfort or pain, you should leave the sauna immediately. Knowing these basics will allow you to fully enjoy your sauna experience.

What sauna temperature is best for beginners?

For sauna beginners, it is advisable to start with a moderate temperature in order to slowly accustom the body to the heat. A suitable sauna temperature for beginners is usually between 70 °C and 80 °C. At this temperature, it is hot enough to achieve the desired sauna effect, but not so hot that it could become uncomfortable or even harmful to health. This allows the body to slowly get used to the heat and sweat while you relax and enjoy the beneficial effects of the sauna.

Pay attention to your body’s signals and end the sauna session when necessary, especially if you are a beginner. It is recommended to start with short sauna sessions of 8 to 10 minutes and gradually increase the length of stay when the body gets used to the heat. Repeat this process two or three times. It is also important to drink enough water to compensate for fluid loss due to sweating.

When you leave the sauna, allow enough time to cool down and relax before re-entering the sauna. Every person is different, so it is important to be aware of your own physical limits and adjust the sauna temperature accordingly. It is advisable to consult a physician before using a sauna or if you have any health concerns.

What precautions should be taken when taking a sauna?

When taking a sauna, there are some important precautions that should be observed. Especially as a sauna beginner, it is crucial to start slowly and not overexert yourself. Start with lower temperatures and shorter lengths of stay to slowly acclimate your body to the heat. Make sure you drink enough to compensate for fluid loss due to sweating.

Showering before and after a sauna session is also important to cleanse the body and stimulate circulation. Avoid eating sumptuously or drinking alcohol before going to the sauna, as this can put a strain on your circulation. If you feel unwell or have health problems, you should refrain from using the sauna and, if in doubt, consult a doctor.


You have now received all the important information about the optimal sauna temperature for beginners. As you have seen, there are many factors to consider, such as your physical condition, your experience with sauna visits, and also your personal preferences. Make sure you take care of your body and well-being and don’t overexert yourself. Once you find the right temperature, you can fully enjoy the benefits of the sauna and relax. So, try it out and find your personal comfort temperature!

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