Return to FAQ Index

What is the best temperature setting for my infrared sauna?

Whether you’re using your infrared sauna for pure relaxation or to aid with health and healing, it’s important to be comfortable and follow any medical provider recommendations. First-time sauna users will want to gradually adapt to the frequency of sessions. Health Mate wants to ensure you have the optimal experience. Below are a few guidelines as you begin using your infrared sauna:

  • Limit yourself to three sessions a week during the first four weeks. After about six weeks, increase to daily sessions if desired.
  • In the event you do not feel comfortable or relaxed during a session, lower the temperature and/or open the door of the cabin.
  • Keep your sessions to 20-30 minutes. Medical advisors may suggest longer sessions for certain health conditions.
  • The ideal sauna temperature setting is between 120°F/50°C and 140°F/60°C. You should start perspiring within 10 to 15 minutes, and if not, you may need to increase the temperature by 5° increments.

Below are recommended times/settings when getting started with your infrared sauna:                                      Time                                       Temperature
Week 1            20 min                                     120°F/50°C
Week 2           23 min                                     120°F/51°C
Week 3           26 min                                     125°F/52°C
Week 4           29 min                                     125°F/53°C
Week 5           32 min                                     130°F/54°C
Week 6           35 min                                     135°F/55°C

A note of caution: It’s important to not allow your body’s core temperature to rise above 103°F/39.4°C. Otherwise, the result could be hyperthermia, which includes symptoms like dizziness, lethargy, drowsiness, and fainting. Additionally, excessive hyperthermia may include failure to perceive heat, failure to recognize the need to exit, unawareness of impending hazards, fetal damage in pregnant women, physical inability to exit the sauna, and unconsciousness.