Question 1

Can you get the same sauna benefits from a hot tub, jacuzzi, or hot shower?

Accepted Answer

Dr. Rhonda Patrick says, "So far, there's not enough empirical evidence to say, 'Yes. For sure.' but we have quite a bit that seems to be accumulating. So, a lot of the heat shock proteins have been shown to be elevated with hot baths. Brain-derived neurotrophic factors increase with hot baths. There have been some effects on depression as well as cardiovascular health."

She continues, "I might be going out on a limb here and saying I really think that hot baths and jacuzzis can have a similar effect. Now, staying in the jacuzzi for 20 minutes with your shoulders submerged down is key. And some of the hot bath studies used 104°F water, and the people were submerged below their shoulders as well."

So the answer isn't a definitive yes but leans toward it. The key is full-body heat exposure for a sufficient duration (about 20 minutes) with proper submersion.

Question 2

How do I know if the sauna is too hot for me?

Accepted Answer

Listen to your body. Regardless of what the thermometer says, if you experience dizziness, nausea, headache, extreme discomfort, or difficulty breathing, the sauna is too hot for you.

Exit immediately, cool down, and hydrate. Next time, try a lower temperature or shorter session. Your personal tolerance will increase with regular use, but pushing beyond your limits can be dangerous.

Remember that consistency at a comfortable temperature is better than occasional extreme sessions.

Question 3

Do infrared saunas need to be as hot as traditional saunas?

Accepted Answer

No, infrared saunas typically operate at lower temperatures (120-150°F) compared to traditional saunas (160-200°F).

This is because infrared heat penetrates the body differently, heating tissues directly rather than just the air around you.

You may need slightly longer sessions in an infrared sauna to achieve similar benefits to a traditional sauna, but the experience is generally more comfortable for heat-sensitive individuals.

The research showing benefits at 174°F was conducted in traditional Finnish-style saunas, so direct comparisons can be difficult.

Question 4

How long should I wait between sauna sessions?

Accepted Answer

For multiple sessions in one day, cool down completely between rounds until your body temperature returns to normal—typically 10-20 minutes. Drink plenty of water during this time.

Question 5

Can children or older adults use the same sauna temperatures as healthy adults?

Accepted Answer

No, temperature recommendations should be adjusted for age groups. Children typically should use lower temperatures (100-120°F) for shorter periods (5-10 minutes maximum) and always with adult supervision.

Older adults may also need to reduce temperature and duration, especially if they have underlying health conditions or take medications that affect temperature regulation.

The 174°F optimal temperature, as determined by research studies, applies to healthy adults. Everyone else should err on the side of caution with lower temperatures and gradually build tolerance while monitoring how they feel.

optimal sauna temperature

How Hot Should A Sauna Be? A Complete Temperature Guide

Bennett Carby

stay in the loop