We explore the details of dry saunas, including health benefits, optimal temperatures, and home setup instructions.
If you ask me, 2024 is the year of the sauna. At FM HQ, we’re passionate not only about sweating, but also about sauna culture, DIY saunas, and all the ins and outs, right down to what type of hot rocks to use to create a comfortable temperature. But which is better, a dry sauna or a wet one?
These are all important components of creating a unique experience that goes beyond the health benefits (although there are many), making it an integral part of a wellness program.
Many aspects of a sauna affect the health benefits (and there are many) as well as the overall effects on both the mind and body, such as temperature and humidity. Trust me, having built my own sauna kit and made sauna use part of my daily routine, I know first-hand how factors such as steam or lack thereof can significantly impact your sauna experience.
In this dry sauna guide, I will share my experiences and knowledge gained from other experts, and go into depth on hot topics such as temperature, relative humidity in a sauna, steam, heat, and more.
A dry sauna, also known as a traditional Finnish sauna, is a wooden room that uses electric or wood stoves to generate dry heat, typically at temperatures between 150 and 200 degrees Fahrenheit (about 74 to 91 degrees Celsius). In a dry sauna, the heat warms the air, raising your body temperature, which leads to detoxification, relaxation, and sweating.
Historically, the outdoor sauna resembled a rustic cabin or outdoor building, but today saunas come in a variety of forms (such as barrel saunas) and are becoming increasingly popular in the home, making it easier to practice this ancient healing ritual.
As mentioned above, a dry sauna or traditional sauna is a wooden room that uses hot dry air to heat the room using high temperatures and low humidity created by heating stones with an electric heater or wood stove.
Wet saunas are similar in design, but bathers pour water onto hot rocks, increasing the humidity from the typical 20–40% in a dry sauna to 100% in a wet sauna, which is why wet saunas are often called steam saunas. High humidity can make the sauna feel much hotter than it actually is, and wet saunas are usually cooler, around 100–120 degrees Fahrenheit (about 37–40 degrees Celsius), but it is up to the user to determine the optimal temperature.
Typically, dry saunas have higher temperatures and lower humidity, allowing sweat to evaporate from the skin faster, while wet saunas (similar to steam baths that resemble tropical rainforests) have higher humidity and lower temperatures.
Some sauna lovers prefer the intensity of a dry sauna, while others prefer the cool temperatures and soothing humidity of a steam sauna. Whichever option you choose is entirely a matter of personal preference. In addition to traditional saunas (dry saunas) and wet saunas, infrared saunas offer a completely different sauna experience. Here’s a quick overview.
Infrared saunas use infrared technology to heat your body directly, rather than the air in the room. Temperatures are typically much lower, and high-tech panels are used to heat the body instead of electric stoves with hot stones.
The gentle heat and low temperatures of an infrared sauna are ideal for those who may experience increased risks and adverse side effects from high temperatures. Infrared saunas have been shown to have a huge range of health benefits, not only improving the condition of your skin, but also rejuvenating it at the cellular level. Depending on your available space and preference for indoor or outdoor saunas, infrared saunas can offer a combination of both.
A growing body of research supports the long-held claim that dry saunas provide health benefits. A recent study found that regular dry sauna use has a number of health benefits that not only improve overall well-being but also target specific health conditions.
The goal of every sauna session is to relax in the heat—this helps improve circulation, relieve tension in tight muscles (good for muscle recovery after a workout), and promotes the release of cleansing sweat, which opens up pores and can even improve the condition of your skin.
At the therapeutic level, the study “Clinical effects of regular dry sauna use: a systematic review” looked at repeated sauna use to gather medical evidence that users with certain medical conditions can successfully use sauna to relieve symptoms and even improve conditions in chronic obstructive pulmonary disease, rheumatoid arthritis, cardiovascular disease, allergic rhinitis, heart disease and weight loss.
Saunas combined with cold water immersion are effective in removing excess heat from the body; many sauna users are said to experience a deep sense of relaxation, followed by a surge of energy and endorphins from the cold. Some even claim that this thermoregulatory exercise can speed up your metabolism, but the evidence is still lacking!
However, there is some evidence to support the idea that saunas and cold water immersion can be beneficial to your health. There is no doubt that incorporating a dry sauna into your wellness regimen is a great way to pamper your body, relax, and enjoy better sleep after a hard day at work.
The key to getting the most out of a traditional sauna is to always follow the guidelines that work best for your body and never exceed the recommended limits. However, for most sauna users, the appropriate temperature range is 140–160 degrees Fahrenheit, which is slightly lower so that the heat is not too intense but still provides all the health benefits. If you want a deeper warming and more intense sweating, you can increase the temperature to 160–195 degrees Fahrenheit (about 74–84 degrees Celsius), but do not exceed 210 degrees Fahrenheit (about 94–104 degrees Celsius), as too much heat will have adverse effects on the body.
As with all types of saunas, it is important to drink plenty of water before, after, and even during your sauna session (don’t bring stainless steel or metal water bottles into the sauna!) to prevent dehydration, and always avoid drinking alcohol before your sauna session. Sauna use is not recommended for people with acute cardiovascular disease, heart disease, pregnant women, or other high-risk medical conditions. If you have any questions or concerns, consult your doctor before using a sauna.
How long you spend in the sauna is up to you, but a good rule of thumb is to stay in the sauna for 10-15 minutes, then step out for 5 minutes to let your body cool down, then start again until you feel comfortable. When you return to the sauna, remember to adjust the temperature as needed and pay attention to how your body feels. If you feel dizzy, very sick, or have any other symptoms, leave the room immediately.
Depending on your available space, budget, and personal preference, you can install your sauna indoors or outdoors. I personally installed an outdoor sauna in my backyard because I have the space and I like the view of nature through the glass doors.
Many companies, like Redwood Outdoors, make dry sauna kits that are shipped to your door in pre-cut pieces and can be assembled in a day or less. You can also hire a professional to assemble your sauna, create a completely custom sauna, or do it yourself!
Despite this, the basic principles of installing a dry home sauna differ for indoor and outdoor saunas, but they can be boiled down to a few key considerations.
If installing indoors, choose a location with a level surface, good drainage, and adequate ventilation. You may need to hire a plumber or general contractor for this purpose.
Prepare and build a foundation for an outdoor sauna or install a subfloor for an indoor sauna. Note: Some indoor sauna kits do not include a subfloor and can be installed directly on an existing subfloor, so always check to see if
Hire a licensed electrician to install the heating elements. They can also install the lighting if desired.
Use the sauna installation manual that came with your sauna as a guide. Companies usually offer a variety of online resources, such as video tutorials, images, FAQs, and even a hotline. I relied heavily on these resources when building my two-person outdoor sauna, and I highly recommend preparing ahead of time to save time!
Overall, installing and assembling a home sauna is fairly easy, even for someone with little experience. Do your homework beforehand and don’t hesitate to call a professional if you need help.
Traditional saunas are heated with electric stones or a wood stove. To increase the temperature, increase the power of the electric heater or add wood to the stove.
The length of your stay in the sauna is up to you, but it is recommended to spend 10-15 minutes in it with a five-minute break to replenish your water reserves and reduce your body temperature before entering again. Always listen to your body and choose what is most comfortable for you.
A dry or traditional sauna uses electric heaters or a wood stove with hot rocks to heat a wooden room that is maintained at a temperature of 140 to 195 degrees Fahrenheit (about 74 to 89 degrees Celsius) and 10 to 40 percent humidity. A common or popular type of sauna is a wet sauna, also known as a steam sauna. It feels like being in a steam bath: bathers pour water over hot rocks, creating high levels of humidity—60 to 100 percent. Steam saunas are typically maintained at a lower temperature, around 140 degrees Fahrenheit, because the humidity can make it feel hotter than it actually is.
Check out our guide to buying a home sauna for buying tips and a curated list of the best home saunas to improve your well-being.
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