How Hot Is a Sauna? Traditional vs Infrared Temperatures Explained
Traditional saunas usually run at 70-100°C and infrared at 45-65°C. What those numbers feel like, and why your bench matters.
Quick answer
A traditional Finnish-style sauna usually runs at around 70–100°C, while an infrared sauna is typically around 45–65°C. The air near the ceiling is the hottest, so where you sit (upper or lower bench) changes how hot it feels as much as the thermostat does.
Typical sauna temperatures
| Type | Typical range | How it feels |
|---|---|---|
| Traditional / Finnish (electric or wood) | ≈70–100°C | Hot air, dry until you add water |
| Infrared | ≈45–65°C | Gentler air, warmth from panels |
| Steam room | ≈40–50°C | Very humid, feels hotter than the number |
These are typical ranges. Every sauna is different, so check the thermometer and go by how you feel.
Why the top bench feels hotter
Hot air rises, so temperatures can be noticeably higher near the ceiling than at bench height lower down. If it feels too intense, move down a level. This is also why your head heats up faster than your feet, and why sauna hats exist.
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What about throwing water on the rocks?
Ladling water onto hot stones creates a burst of steam (called löyly in Finnish). It raises the humidity, which makes the air feel hotter on your skin even though the thermometer barely moves.
Finding your temperature
- Start lower and shorter, around 8–12 minutes, and build up.
- Use a hat to keep your head comfortable.
- Step out whenever you need to. There's no prize for staying in.
Sauna use isn't right for everyone. If you're pregnant, have a medical condition or take medication, check with your doctor first. Stay hydrated, avoid alcohol before and during sessions, and leave the sauna straight away if you feel dizzy or unwell.
Frequently asked questions
What temperature is a normal sauna?
Traditional saunas usually run around 70–100°C. Infrared saunas typically run around 45–65°C.
Why does a sauna feel hotter when you add water?
Water on the hot stones creates steam, which raises humidity and makes the air feel hotter on your skin.
Is the top bench hotter in a sauna?
Yes. Hot air rises, so the top bench is usually the hottest place in the room.