How Hot is a Sauna?
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How hot is a Sauna?
Dry Sauna: Temperatures typically range between 80 and 90 degrees Celsius (176-194 degrees Fahrenheit)
Finnish Sauna: Temperatures in a Finnish sauna usually range between 70 and 90 degrees Celsius (158-194 degrees Fahrenheit)
Infrared Sauna: The temperature of a standard infrared sauna ranges from approximately 30°C to 55°C (86-131 degrees Fahrenheit)
There is a fine line between beneficial heat and risk.
Without proper knowledge and precautions, it's easy to underestimate the impact of these temperatures on your body.
This can lead to dehydration or overheating.
In the rest of this article, we’ll give you some safety tips, so your time spent in the sauna is enjoyable and gives you the health benefits safely.
How Does the Temperature in a Sauna Affect the Body?
When you step into a sauna, your body undergoes several physiological changes primarily due to the high temperature.
Your skin temperature soars, causing you to sweat profusely. This sweating process helps to detoxify your body, removing toxins via the pores.
The heat triggers an increase in your heart rate
Blood vessels expand to accommodate the increased blood flow, improving circulation throughout your body. This delivers oxygen more efficiently helping muscle recovery and soreness.
The heat from the sauna can promote relaxation, reduce stress levels and improve your sleep quality.
It's crucial to stay hydrated and limit your time in the sauna to prevent dehydration and overheating.
Related article: Maximize the health benefits of your post-workout sauna session.
What Are the Different Types of Saunas and Their Temperatures?
Saunas come in various types, each offering a unique experience due to their different heating methods and temperatures.
The traditional Finnish sauna, known for its dry heat, operates at temperatures between 150°F to 195°F (65°C to 90°C).
In these saunas, water is often poured over hot stones to generate steam increasing humidity.
Infrared saunas use infrared lamps to warm your body directly.
They operate at lower temperatures, usually between 120°F to 150°F (49°C to 65°C). This makes them a gentler option for those who might find the intense heat of traditional saunas overwhelming.
Steam rooms offer a different experience with 100% humidity at temperatures around 110°F to 114°F (43°C to 46°C).
This high humidity level makes the air feel hotter than it is, promoting intense sweating at lower temperatures.
Each type of sauna offers different benefits and experiences.
Choosing one depends on your personal preference and how your body responds to heat.
Related article: The benefits of using a sauna when you have a cold.
How Long Should You Stay in a Sauna?
This varies depending on individual tolerance and the type of sauna.
As a general guideline, you should aim for sessions of about 15 to 20 minutes.
Start with shorter sessions to allow your body to adjust to the heat gradually.
If you're new to the sauna, begin with 5 to 10 minutes and gradually increase the duration.
If you feel dizzy or uncomfortable, it's time to step out.
Related article: Understanding the recommended sauna session duration.
Can You Make a Sauna Hotter?
Yes, you can increase the temperature of a sauna…
But it's essential to do so safely.
In traditional saunas, adding more water to the sauna stones generates more steam. This raises the temperature and humidity.
Moderation is key to avoid making the environment uncomfortably hot for yourself or others.
In infrared saunas, the temperature can often be adjusted directly via a control panel.
Always ensure the sauna's temperature does not exceed safety recommendations, typically around 195°F (90°C) for traditional saunas.
Related article: Safety considerations for infrared sauna use.
What Safety Precautions Should You Take When Using a Sauna?
Always hydrate well before entering a sauna to counteract the fluids lost through sweating.
Avoid alcohol and heavy meals before sauna use, as they can increase the risk of dehydration and hypotension. (1)
Pregnant women, individuals with cardiovascular conditions, and those with respiratory issues should consult a doctor before sauna use.
Never sleep inside a sauna and always use the sauna with a friend if you have health concerns.
Finally make sure you cool down gradually after a sauna session to avoid dizziness and lightheadedness.
How to Properly Hydrate Before and After Using a Sauna?
Proper hydration is crucial for a safe sauna experience.
Drink at least one to two glasses of water before entering a sauna.
Avoid diuretics such as alcohol and caffeine, as these make you pee more and can lead to dehydration.
When you’re in the Sauna, if you start feeling thirsty - drink!
After your sauna session, replenish the fluids lost by drinking water or electrolyte-rich drinks.
We’ve put a link here so you can have a browse of the electrolyte powders on Amazon.
Are There Any Risks Associated With Sauna Use?
Overheating, dehydration, and heat exhaustion are possible if you stay in a sauna too long or don't hydrate adequately.
People with certain health conditions, such as low blood pressure, kidney disease, or pregnant women, should exercise caution and consult a healthcare provider before using a sauna.
Also don’t use a sauna immediately after intense exercise or while under the influence of alcohol. (2)
How Often Should You Use a Sauna for Optimal Benefits?
This can vary based on personal health, preference, and the type of sauna.
A good starting point is 2 to 3 times per week.
Some individuals may benefit from daily sessions, while others may find that less frequent sessions work best for them.
Observing how your body responds to sauna sessions will help you determine the ideal frequency for you.
Consistency is key to getting the long-term health benefits of sauna use.
What to Wear in a Sauna?
In many cultures, using a sauna without any clothing is common to maximize the detoxification process through sweating.
If you're more comfortable wearing something, opt for a towel or a bathing suit made of natural fabrics like cotton.
Avoid synthetic materials, as they can trap heat and hinder the sweating process.
Always sit on a towel for hygiene reasons, whether you're wearing clothes or not.
- 100% Cotton Turkish Fouta Towel Set
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- Care: Machine wash cold, tumble dry low. Wash separately before first use for safety and best results
Can Children Use Saunas?
Yes, children can use saunas, but there are important guidelines to follow.
Children should always be accompanied by an adult and should not stay in the sauna as long as adults.
A good rule of thumb is one minute in the sauna for each year of age, up to a maximum of 10 minutes.
Make sure they are well-hydrated before and after the sauna session…
And monitor them closely for signs of overheating or discomfort.
Conclusion
Saunas offer a wealth of health benefits, from improved circulation and muscle relaxation to stress relief and detoxification.
It's essential to use them wisely to maximize these benefits while minimizing risks.
Stay hydrated, listen to your body, and follow the recommended guidelines for duration and frequency.
Whether you're a seasoned sauna enthusiast or a newcomer, respecting these safety tips ensures a rewarding and healthful sauna experience.
Related article: How sauna sessions can improve your skin health.
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