Optimal Sauna Heat Exposures: 5-20 min, 2-3/week, 80-100°C
TLDR:
According to the studies pointed out by Huberman, people who went into the sauna 2 or 3 times per week were 27% less likely to die of a cardiovascular event compared to those who went into the sauna 1 time per week.
These studies were performed when sauna bathing for 5-20 minutes per session at heats ranging from 80 to 100 °C.
How long should I be in the sauna?
Now, how long were people exposing themselves to these hot environments? Anywhere from 5-20 minutes per session ... Very brief periods of just 5 minutes of heat exposure can be a powerful stimulus if the heat exposure is significantly great enough for you. 20 minutes can also be beneficial. But 80 to 100 °C, meaning 176 °F to 212 °F, is the general range that this and most studies use.
How hot should the sauna be?
Most studies are typically performed in this range: 80-100ºC (176-212ºF). Therefore, if you're looking to sauna bath for the purposes of receiving the benefits suggested from the studies, 80-100ºC (176-212ºF) is how hot your sauna should be.
Dr. Andrew Huberman
Neuroscientist & Podcast Host (The Huberman Lab)
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Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology and by courtesy, Psychiatry and Behavioral Sciences at Stanford School of Medicine.
Dr. Huberman is also the host of the Huberman Lab podcast — the #1 Health & Fitness podcast on Apple Podcasts and Spotify.
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