The Best Temperature for an Infrared Sauna is 120°F. This is the best temperature to maximize the health benefits of your sauna session. Most infrared saunas operate within a temperature range of 110-130°F.
To get the most out of your infrared sauna session aim for a temperature of 120° Fahrenheit or 49° Celsius. This temperature will maximize the relaxation and health benefits of your time spent in the sauna.
THE BEST TEMPERATURE FOR INFRARED SAUNA IS 120°F
Infrared saunas operate at a temperature of 110-130°F. For best results, you should aim for a temperature of 120° Fahrenheit. This is the best temperature to optimize the health benefits of your sauna session. At 120° F, you will hit a sweet spot between working up a sweat, detoxing your body, and deep relaxation.
At lower temperatures, closer to 110°F you will experience increased detoxification. And, at higher temperatures, close to 130°F you will experience a greater level of sweating. For best results and to strike the perfect balance between the two – set your dial to 120°F and sit back and relax. This way you will get the best of both worlds.
BEST TEMPERATURE FOR RELAXATION
The relaxing effects of a 120° session will be both mental and physical. The infrared energy will ease tired tense muscles and soothe and relax the mind.
It is a great way to boost your muscle recovery after working out in the gym and an ideal way to de-stress after a long and stressful day. For more information on the Health Benefits of Infrared Sauna – see here.
DO YOU NEED TO PREHEAT AN INFRARED SAUNA?
Yes, you will need to preheat the sauna before you get in. The best way to do this is to switch it on while you are getting ready.
That way it will be ready to use when you are changed and ready to go. The amount of time it takes to heat up will vary depending on the sauna model, but in general, you should allow about 15 minutes.
HOW LONG SHOULD YOU STAY IN?
You should aim to spend at least 10 minutes in the sauna. This is the minimum amount of time needed to work up a sweat. If you are a beginner you can start with shorter times and work your way up.
Experienced sauna users will often stay in for 15 minutes, sometimes even longer. Never stay in longer than you feel comfortable and remember to always stay hydrated and drink water. For more see: How Long Should You Stay in a Sauna – click here.
HOW HOT IS AN INFRARED SAUNA?
An infrared sauna operates at between 110° to 130° Fahrenheit or 43° to 54° Celsius. This is much lower than a traditional sauna or steam room.
Infrared saunas achieve the same beneficial results as traditional saunas, operating at much lower temperatures because they heat the body directly.
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- SAUNA VS. STEAM ROOM
- WHAT SAUNAS ARE GOOD FOR
- PROPER SAUNA ETIQUETTE
WHEN SHOULD YOU GO HOTTER?
If you want to work up a sweat quickly and spend less time in the sauna you should turn the dial up to 130° F. This will have you working up a sweat in minutes.
However, you should only crank up the heat if you are an experienced infrared sauna user. New users should always start low and work their way up to slowly stay safe. For more information on Infrared Sauna Safety – see here.
BEGINNERS – START LOW
If you are new to infrared sauna and have little to no experience it’s best to start low and slowly work your way up to a higher temperature.
This way you allow your body to gradually become used to the infrared heat as it penetrates your skin and heats your core.
Beginners should aim for the lower end of the 110-130°F range, somewhere between 110-120°F, and slowly work your way up to the optimum temperature of 120°F.
EXPERIENCED USERS – CAN GO HIGHER
If you are an experienced user and feel comfortable using an infrared sauna, you can aim for higher temperatures if you want to work up a sweat quickly.
This is a good approach if your body is used to infrared sauna and you have a limited amount of time you have available for your session.
If this is the case you can reach for the higher end of the 110-130°F temperature range, anywhere between 120-130°F.
However, if time is not an issue you should stick to the 120°F and spend a little longer working up a sweat. This approach allows the infrared light energy to heat your core slowly and gently over a longer period. It’s a more relaxed and gentle warming and avoids short sharp burst of heat.
INFRARED SAUNA TEMPERATURE vs. TRADITIONAL SAUNA TEMPERATURE
Infrared saunas operate at much lower temperatures compared to traditional saunas. This is because an infrared sauna heats the body directly, while a traditional sauna heats the air inside the sauna.
This means you get all the same health benefits with infrared sauna at a lower temperature and without the uncomfortable oppressive heat of a traditional sauna.
While infrared saunas operate in a range of 110-130°F – traditional saunas have to be heated right up to 150-180˚F. That is seriously hot!
This consumes more energy, takes longer to heat up, and creates a super hot environment that many people find unpleasant. Infrared sauna is an eco-friendly, environmentally friendly, and responsible option.
READ NEXT:
• THE BEST INFRARED HOME SAUNAS 2024 – view here
• HOW DOES AN INFRARED MAT WORK? – view here
• BEST PORTABLE STEAM SAUNAS – view here
WHAT ARE THE ADVANTAGES OF INFRARED SAUNA?
Infrared saunas achieve all the same health benefits as a traditional sauna and come with several advantages.
GREATER COMFORT
The lower temperatures of an infrared sauna are much more comfortable than the intense heat of a traditional sauna or steam room.
LONGER SAUNA SESSIONS
You can spend longer sessions in an infrared sauna because it is a more comfortable environment. This means more sweating and better results!
ENERGY EFFICIENT
Because they run at lower temperatures they consume less energy – meaning they are more efficient and cheaper to run.
BETTER PRICE
Infrared saunas are much more affordable, coming with a much lower price tag compared to a traditional sauna.
COMPACT & PORTABLE
The majority of infrared home saunas are small and lightweight. Many are portable and can be rolled up or packed away when not in use.
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About the Author
AMY SHAFER
• Allied Health Specialist
Meet Amy, a dedicated advocate of sport, fitness, and the application of infrared sauna therapy. Originally from Texas, she moved to the Sunshine State at an early age. Growing up in the Tampa Bay area, she enrolled in the University of Tampa where she graduated with a BS Degree in Allied Health and a MS in Athletic Training.
Amy’s expertise lies in infrared sauna therapy, with a special focus on the synergistic effects of infrared sauna in combination with traditional therapies. She has a passion for exploring and developing innovative approaches to wellness enhancement and injury recovery.
Amy began her journey as a swimming coach at the YMCA Aquatic Center in Central Florida. Here she developed a passion for applying her sporting knowledge to help individuals achieve their goals. Transitioning to a role more closely aligned with her allied health and athletic training degrees, she delved into the field of infrared sauna therapy. She has been instrumental in pioneering the use of infrared sauna in rehabilitation and injury recovery.
Outside of her professional pursuits, Amy is actively involved in a community-based soup kitchen where she helps support her local homeless community. In her free time, she enjoys cycling and exploring her local national parks, including Biscayne Park, Big Cypress, and the Everglades.
It’s actually a good temp. Nowhere near as hot as a steam sauna. I like the way it is not so hot so you cant just sit back relaxa nd enjoy. 120 all day baby!
That’s true Jenny.
The infrared sauna is definitely a more comfortable experience – without the intense heat of a traditional sauna.
To be fair the best temperature is the one that’s best for you. It’s subjective. Each individual has their own preference. Not just beginners and seasoned users but what sauna temp is best for the individual. You can;t really just pick out a number and say that is the best temeperature.
Having said that I do like 120.
😀 😀 🙂
Hi Jezza
They are wise words, wisely spoken.
It is always best to go for what feels best for you.