Sauna temperature guidelines for traditional and infrared types

Sauna temperature recommendations vary significantly depending on the type of sauna being used. Traditional saunas typically operate between 80°C and 90°C for most adults, though experts suggest a range of 66°C to 91°C. It is generally advised that traditional saunas should not exceed 100°C. For those new to the practice, starting at a lower temperature of 70°C to 80°C is recommended.

In contrast, infrared saunas function at much lower temperatures, generally between 40°C and 65°C. Unlike traditional saunas that heat the surrounding air, infrared saunas use lamps or panels to provide radiant heat that warms the body more directly. Steam rooms operate at the lowest range, typically between 38°C and 43°C.

Medical professionals note that while both methods induce sweating, infrared saunas are often perceived as gentler. The physiological response to sauna use, such as increased heart rate and widened blood vessels, can be similar to the effects of passive cardio.