Quick answer: a traditional sauna usually runs between about 150°F and 195°F (65°C to 90°C), with many people settling around 170°F to 185°F (77°C to 85°C). An infrared sauna runs cooler, often around 120°F to 140°F (49°C to 60°C). Beginners should start at the low end of the range and on a lower bench, and anyone who feels unwell should leave whatever the thermometer says.
Sauna Temperature by Type
The "right" temperature depends on how the sauna heats you. These are typical ranges, and your manufacturer's manual always has the final word for your model.
| Sauna type | Typical air temperature | Humidity |
|---|---|---|
| Traditional (electric or wood-fired heater) | 150°F to 195°F (65°C to 90°C) | Low, rising briefly when you pour water on the rocks |
| Infrared | 120°F to 140°F (49°C to 60°C) | Low |
| Steam room or steam shower | About 110°F to 120°F (43°C to 49°C) | Very high |
Traditional Saunas
A traditional sauna heats the air and the sauna rocks, so the room itself has to be hot. A common comfortable setting is 170°F to 185°F (77°C to 85°C). Many people prefer the lower end, and some experienced users go higher. Pouring water on the rocks briefly raises the humidity and makes the heat feel more intense, even though the thermostat reading does not change. If you are shopping, see our traditional saunas and the electric sauna heaters and wood-burning sauna stoves that power them.
Infrared Saunas
Infrared heaters warm your body more directly instead of heating the whole room, so the air stays cooler. That is why infrared cabins are typically set around 120°F to 140°F (49°C to 60°C) and still feel warm and sweaty. Many models let you adjust the temperature, and heat-up times are usually shorter than for traditional saunas. Browse our infrared saunas for home, or read the full infrared vs traditional sauna comparison.
Steam Rooms
Steam rooms are lower in temperature but nearly saturated with moisture, which makes them feel very warm. If you are comparing the two, our guide to sauna vs steam room covers the differences, and our steam showers are a home option.
How to Choose Your Temperature
New to saunas: start at the low end of your sauna's range and stay for 5 to 10 minutes.
Regular users: raise the setting a little at a time until it feels hot but comfortable, not stressful.
Sensitive to heat: choose a lower bench, a lower setting, or an infrared sauna, and keep sessions shorter.
Sharing a sauna: pick a setting everyone is comfortable with. Guests can sit lower where it is cooler.
Heat rises, so the top bench is noticeably hotter than the bottom bench, often by a good margin. Moving up or down a bench is the easiest way to adjust the heat without touching the controls.
Why the Thermometer Placement Matters
The reading depends on where the thermometer sits. A sensor near the ceiling will read hotter than one at bench height. If you are aiming for a specific temperature, check where your sauna measures it, and use a thermometer at bench level if you want to know what you are actually sitting in.
How Long to Stay at Each Temperature
The hotter the room, the shorter the round. Many healthy adults stay around 15 to 20 minutes per round, and beginners start with 5 to 10 minutes. For session times, hydration and who should check with a doctor first, read our guide on how long to stay in a sauna.
Safety at High Temperatures
Leave immediately if you feel dizzy, lightheaded, nauseous or unwell.
Drink water before and after, and avoid alcohol.
Take off metal jewelry, which can get hot enough to burn skin. See what to wear in a sauna.
Check with a doctor first if you have a heart or blood pressure condition, are pregnant, or take medication that affects sweating or blood pressure.
Follow the manufacturer's instructions for maximum temperature, ventilation and clearances.
The Short Version
Aim for roughly 150°F to 195°F in a traditional sauna and 120°F to 140°F in an infrared sauna. Start low, adjust gradually, and let how you feel decide, not the number on the display. If you are planning a purchase, our guide on what size sauna you need is a good next step.
