HOW HOT SHOULD A SAUNA BE

FOR HEALTH BENEFITS?

We've all heard of the insurmountable health benefits a sauna treatment can offer. By now, it's probably common knowledge that most of those claims are true and not just a marketing gimmick. However, the human body is a curious specimen – we can't just assume any sauna treatment works wonders on our bodies. Saunas have an ideal temperature for a reason, which is maximizing that euphoric feeling of relaxation and stimulating a healthy physical response. 

How hot should a sauna be for health benefits? This guide aims to give a comprehensive answer to that question. We'll look at reputable peer-reviewed research, statistics, and the latest trends in physical health to find the ideal sauna temperature for health benefits.

Ideal Sauna Temperature For Health Benefits

To ensure your investment doesn't go to waste, it's essential to research the optimal methods for achieving the benefits we discussed. There's an ideal range of sauna temperatures for health benefits, as our body responds in a very specific way to a warm yet not excessively hot environment. 

The first thing to note is prolonged exposure in saunas hotter than 210 F (100 C) can be dangerous, as essential proteins in our body begin to denature and degrade. That's also why you won't see many sauna companies recommend turning the temperature beyond the 210 mark.

However, the lower bound is much more flexible and is mostly based on the goal you want to achieve. Most studies recommend you keep the sauna between 155–195 F (70–90 C) for a traditional sauna. Infrared saunas can be a little cooler as they depend on light waves rather than dry air. A temperature range of 104–140 F (or 40–60 C) would suffice — although it won't replicate the same health benefits as a traditional sauna.

The table below can give you a good idea of how different kinds of saunas and heat therapy modes differ:

Health Benefits of Sauna Treatment

Now that we know how hot a sauna should be for health benefits let's discuss a few of the physical advantages you can yield through proper sauna exposure. 

Reducing the Risk of Stress-Related Diseases

Sauna treatment has proven to significantly lower the risk of stress-induced diseases — notably, cardio-metabolic diseases (CMD). These ailments affect an individual's cardiovascular and metabolic health and are often a direct precursor to more debilitating conditions — such as cardiac arrest, obesity, vascular conditions, and more. 

Studies showed that heat exposure, and sauna treatment, in particular, greatly decreased (~%50) the risk of CMD development in people in High-Stress Occupations (HSO). Similarly, sauna treatment also mitigated the general negative effect of stress factors.

Sauna as a Treatment For Chronic Pain

Several interview-based studies have reported that people prefer sauna thermal therapy to treat their pain. Around 40% to 70% of people with rheumatoid disease — an ailment causing inflammation near the joints, leading to frequent pain — reported that they felt much less bothered after going through sauna treatment. 

Improved Blood Circulation

Sauna exposure induces an increase in heart rate, consequently increasing a person's blood flow. As such, this also changes stress levels – lowering them in a way similar to moderate exercise. 

Sauna treatment is the perfect workout for your skin and blood vessels, and people with heart diseases, low blood circulation, or low blood pressure can greatly benefit from regular thermal exposure.

The Best Examples of Saunas to Achieve Health Benefits

Features: 

• Assembled using 1-3/8" thick ball and socket lumber, guaranteeing durability and sustainability.

• The tempered glass door with a stainless steel handle on the outside and a wooden handle on the inside for a touch of sophistication.

• Equipped with stainless steel bands, hinges, and fasteners, ensuring lasting quality.

• Built-in LED lights create a serene atmosphere for relaxation.

• The 6.0kw, 220v stainless steel heater from Harvia heats the room to 190 – 195°F in under an hour, easily reaching the ideal sauna temperature for health benefits.

• Choose the 8KW Virta Heater with Digital Control for enhanced performance.

  
  

Enjoy peace of mind with a limited lifetime warranty on the sauna room and five years on the heater.

Features: 

• The included Harvia 4.5kW electric heater ensures you reach a soothing 180ºF in just an hour.

• Enjoy delayed sauna sessions by adjusting the start time dial for up to eight hours.

• Choose between the standard 4.5kW heater or upgrade to a 6kW for a personalized heat experience.

• Assembled with 1-3/8" thick ball and socket lumber, it earns a lifetime warranty from Almost Heaven.

• The tempered glass door with stainless steel handle on the outside and a wooden handle on the inside enhances the sauna's elegance.

• Opposite-facing benches foster heartwarming conversations, while stainless steel bands, hinges, and fasteners ensure durability.

• Built-in LED lights create a serene atmosphere, perfect for relaxation.

FAQ: How Hot Should A Sauna Be For Health Benefits?

How should I prepare for sauna exposure?

Remember to hydrate yourself properly before stepping into the sauna. People tend to release a lot of toxins and water through sweating during thermal therapy, so drinking a pint of water before your sauna session is recommended.

 

What is a safe time period to stay in the sauna?

Try not to extend your sauna session beyond 45–60 minutes. Your heart rate and water loss increase while in the sauna, and staying inside for prolonged periods could lead to dehydration or other acute health issues. 

What's the difference between a sauna and a steam room?

Steam rooms are far more humid compared to a sauna, which only uses dry air to raise your body temperature. Consequently, steam rooms operate at a much lower temperature range as you're able to retain heat through the water.

Conclusion: How Hot Should A Sauna Be For Health Benefits?

In essence, understanding the ideal sauna temperature for health benefits is vital. Adhering to suggested ranges ensures relaxation and positive physiological effects — reducing stress, alleviating pain, and enhancing circulation. Stay hydrated and limit sessions for safety. Review our guidance to find products that optimize temperature for health benefits.

You can also head over to MySaunaWorld to check out our collection of indoor, outdoor, and traditional saunas. We host a variety of home-use and commercial saunas to meet all your sauna requirements. If you have any queries, please contact us, and our team will reach back as soon as possible!