In Finland, where there are roughly 3.3 million saunas serving a population of 5.5 million, children grow up bathing alongside their parents from infancy. Sauna is a family activity there — not a grown-ups-only indulgence. Studies show that approximately 98.5% of Finnish children use saunas, with 70% beginning in infancy under careful parental supervision.
If you're reading this, you're probably wondering whether your own kids can share in the experience. The short answer is yes — most healthy children can enjoy sauna bathing when parents follow age-appropriate guidelines around temperature, session length, hydration, and supervision. The longer answer involves understanding why children respond to heat differently than adults, what the research actually says, and how to set up your home sauna environment for maximum safety.
This guide covers all of it — from the physiology behind pediatric heat sensitivity to practical session protocols for every age group, childproofing your sauna room, choosing the right type of sauna for family use, recognizing warning signs, and making the whole experience fun enough that your kids actually want to come back.
Why Children Need Different Sauna Rules Than Adults
Children are not miniature adults when it comes to thermoregulation. Their bodies process heat differently in several important ways, and understanding these differences is the foundation of safe family sauna use.
First, children have a higher surface-area-to-body-mass ratio than adults. This means they absorb heat from the surrounding environment faster relative to their overall body size. A sauna temperature that feels pleasantly warm to you will register more intensely for a smaller body.
Second, children's sweat glands are less efficient. Sweating is the body's primary cooling mechanism in a hot environment, and kids simply don't sweat as effectively as adults. Without that efficient evaporative cooling, their core temperature can climb more quickly.
Third — and this is a point backed by published research — the cardiovascular demands of sauna bathing are amplified in younger children. A 1990 study published in Pediatrics by Jokinen et al. examined 61 children and 20 adolescents during a 10-minute heat exposure at conditions mimicking a standard Finnish sauna (70°C / 158°F). All subjects experienced increases in heart rate and rectal temperature. However, children under 5 years old showed a significant 32.9% decrease in stroke volume — meaning their hearts were pumping considerably less blood per beat under heat stress. Children under 10 experienced notable drops in blood pressure immediately after exiting, and two vasovagal collapses (fainting episodes) occurred during the study.
None of this means saunas are dangerous for children. It means the stakes of getting it right — temperature, duration, supervision, hydration — are simply higher with kids than with adults. The precautions outlined below are built around these physiological realities.
Age-by-Age Guidelines for Safe Sauna Use
There's no single universally agreed-upon age cutoff for children and saunas, but pediatric guidance and Finnish cultural practice converge around a consistent framework. Here's what the evidence and expert consensus support:
Infants and Toddlers (Under Age 5): Not Recommended
Children under 5 should generally avoid sauna use. Their thermoregulatory systems are the least developed, their cardiovascular response to heat is the most pronounced, and they can't communicate discomfort effectively. The Jokinen study's finding of significant stroke volume decreases in this age group underscores the physiological basis for this recommendation. While Finnish families do briefly introduce infants to the sauna (often for just one to two minutes), this occurs within a deeply ingrained cultural tradition where parents have generations of embodied knowledge about reading their children's responses. For families new to sauna culture, it's safest to wait.
Ages 5–7: Very Short Sessions with Close Supervision
Children in this age range can begin to experience the sauna in brief, carefully controlled sessions. Keep the temperature low — 140°F (60°C) or below for a traditional sauna, or 110–120°F (43–49°C) for an infrared sauna. Limit sessions to 5 minutes maximum. The child should sit on a lower bench where the air is cooler, and a parent should be within arm's reach at all times. Never leave a child in this age group unattended in the sauna for even a moment.
Ages 8–12: Gradual Exposure with Active Monitoring
School-age children can tolerate slightly longer sessions — 5 to 10 minutes — and slightly warmer temperatures, though you should still keep the sauna cooler than your typical adult session. A range of 140–155°F (60–68°C) for traditional saunas or 115–130°F (46–54°C) for infrared models is appropriate. Children in this age group should still always be supervised by a responsible adult inside the sauna. They're old enough to learn sauna etiquette and to start recognizing how their body feels, but they shouldn't be relied upon to self-regulate yet.
Teenagers (13+): Near-Adult Protocols with Supervision Nearby
Healthy teenagers can generally follow adult sauna guidelines — sessions of 10 to 15 minutes at standard temperatures — though it's wise to start conservatively and work up. Teens should understand the importance of hydration, know the warning signs of overheating, and have an adult available nearby (even if not inside the sauna with them). A teenager who has been gradually introduced to sauna bathing over prior years will have a much easier time than one who is entering a sauna for the first time.
Temperature Guidelines at a Glance
Keeping the temperature child-appropriate is one of the most important things you can do. Here's a quick reference:
For traditional (Finnish) saunas with children ages 5–7, stay at or below 140°F (60°C). For ages 8–12, the range of 140–155°F (60–68°C) works for most kids. Teenagers can handle standard adult temperatures of 155–175°F (68–80°C) after gradual acclimation.
For infrared saunas, the numbers are lower across the board because infrared heat works differently — it warms the body directly through radiant energy rather than heating the surrounding air to extreme temperatures. For children ages 5–7, set the panels to 110–120°F (43–49°C). For ages 8–12, aim for 115–130°F (46–54°C). Teens can use the standard infrared range of 120–140°F (49–60°C). Many parents find that infrared saunas are their preferred option for family use precisely because the gentler operating temperatures build in a wider margin of safety.
If you're considering an infrared sauna specifically for family sessions, our collections of FAR infrared saunas and full spectrum infrared saunas include models with digital temperature controls that make it easy to dial in precise child-friendly settings.
Hydration: The Non-Negotiable Rule
Dehydration is the single biggest practical risk children face during sauna use, and it's also the easiest one to prevent. Children lose water faster than adults in heated environments, and because their sweating mechanisms are less efficient, they may not show obvious signs of fluid loss until they're already meaningfully dehydrated.
Make hydration a non-negotiable ritual built into every sauna session:
Before the session: Have your child drink a full glass of water 15 to 30 minutes before entering the sauna. This isn't optional — it's the single most important step in the entire process.
During the session: Keep a non-plastic water bottle with cool (not ice-cold) water inside or just outside the sauna door. Encourage your child to take small sips if they want to. For very short sessions of 5 minutes or less, water inside the sauna may not be necessary, but having it accessible is good practice.
After the session: Offer water immediately upon exiting. If your child has been sweating noticeably, an electrolyte drink (coconut water works well for kids) can help replace lost minerals. Avoid sugary sports drinks — they often contain more sugar than electrolytes.
One effective approach is to make hydration part of the fun. Let your child pick out a special water bottle that's "theirs" for sauna day, or offer fruit-infused water or diluted juice as a post-sauna treat.
Why Infrared Saunas Are Often the Best Choice for Families
Not all saunas present the same risk profile for children. When it comes to family use, infrared saunas offer several meaningful advantages over traditional Finnish saunas:
Lower operating temperatures. Infrared saunas typically run between 110–140°F, compared to 150–200°F for traditional saunas. This dramatically reduces the risk of overheating, especially for younger children whose thermoregulatory systems are still developing.
No exposed hot surfaces (in most models). Traditional saunas have a heater — often loaded with extremely hot rocks — that presents a burn risk if a child accidentally touches it. Most infrared saunas use flat panel heaters recessed into the walls, which get warm but don't reach the surface temperatures of a traditional sauna heater. This eliminates one of the most common injury risks in sauna environments.
Gentle, radiant heat. Infrared light warms the body directly rather than superheating the air. Children often find this more comfortable and less overwhelming than the intense convective heat of a traditional sauna. Sessions can be longer at lower temperatures while still delivering therapeutic benefits, which gives you more flexibility to find a protocol your child enjoys.
Quieter, calmer environment. There's no hissing steam, no water-on-rocks sizzle, and no sudden temperature spikes from adding löyly. For younger children or those who are sensory-sensitive, the predictable, steady warmth of an infrared sauna is often less intimidating.
If you're evaluating options for your family, browse our full residential infrared sauna collection to compare sizes, features, and heating technology. Models with programmable digital temperature controls are particularly well-suited for households with children, since you can set a firm upper temperature limit before the session begins.
Using a Traditional Sauna with Children: Extra Precautions
If your family already has a traditional sauna — or you prefer the classic Finnish experience — you can absolutely use it with children. You'll just need to take some additional precautions that infrared sauna users don't need to worry about.
Install a Heater Guard Rail
This is the single most important safety upgrade for any traditional sauna used by children. Heater guard rails create a physical barrier between bathers and the hot exterior surfaces of your sauna heater, preventing accidental burns from contact with the heater body or hot rocks. Most guard rails are made from heat-treated wood with stainless steel hardware and are designed to match specific heater models. Brands like HUUM and Harvia make dedicated safety rails for their heater lines. If your sauna will be used by children, a guard rail isn't optional — it's essential.
Use a Heat Shield and Floor Panel
In addition to a guard rail, heat shields and floor panels provide insulation between the heater and surrounding surfaces. They protect both the sauna structure and bathers from radiant heat near the heater, adding another layer of safety in family-use environments.
Keep Children on Lower Benches
Heat rises, so the upper benches in a traditional sauna can be 20–30°F warmer than the lower ones. Always seat children on the lowest bench, where the air temperature is the mildest. This simple step can make a substantial difference in how intensely your child experiences the heat.
Go Easy on the Löyly
Throwing water on the sauna rocks creates a burst of steam (löyly) that temporarily makes the sauna feel significantly hotter. Children may find this uncomfortable or startling, especially during their first few sessions. Hold off on adding steam while your child is in the sauna, or use it very sparingly. Once they're acclimated to the dry heat, you can introduce small amounts of löyly gradually.
Use a Heater Controller with a Lock Function
Modern electric sauna heaters often come with external control panels that can be installed outside the sauna room, out of a child's reach. Many controllers include a lock function that prevents the panel from being used until an adult deactivates the lock. This also prevents the heater from being started remotely by curious hands. If your heater doesn't currently have an external controller, aftermarket sauna heater controllers are available for most brands.
How to Introduce Your Child to the Sauna for the First Time
The goal of a first sauna experience isn't to achieve any particular health benefit — it's to create a positive association so your child wants to come back. A child who is pushed too far, too fast will develop an aversion to the sauna that's hard to reverse. Patience and gradual exposure are everything.
Here's a step-by-step approach that works well for most families:
Step 1: Talk about it first. Before you ever turn on the heater, walk your child through the sauna room when it's cool. Let them sit on the benches, explore the space, and ask questions. Explain that the room will feel warm (not hot, not painful), that they can leave whenever they want, and that you'll be right there with them. Setting expectations removes the element of surprise.
Step 2: Start with a warm preview, not a full session. For the very first time, set the sauna to a low temperature — around 110°F for an infrared model or 130°F for a traditional sauna. Sit together for just 2 to 3 minutes with the door cracked open. There's no need to achieve a "real" sauna session. The objective is simply to let your child feel the warmth in a controlled, low-pressure way.
Step 3: Observe for 24 hours. After that first preview session, pay attention to how your child feels over the next day. Any headaches, unusual fatigue, nausea, or skin irritation? If everything is fine — and it usually is — proceed to the next step.
Step 4: Gradually extend duration. Over the next several sessions, incrementally increase the time by 1 to 2 minutes per visit. Close the door once your child is comfortable. There's no rush. Some children will happily sit for 10 minutes within a few sessions; others may need a few weeks to work up to that. Both paces are perfectly fine.
Step 5: Gradually increase temperature. Only after your child is comfortable with the session length should you begin nudging the temperature up. Increase by 2–3 degrees per session until you reach the age-appropriate range outlined earlier. Always adjust time first, then temperature — not both at once.
Recognizing Warning Signs of Overheating in Children
Every parent using a sauna with their child should be able to recognize the early signs that it's time to end the session. Children — especially younger ones — may not articulate that they feel unwell. You need to watch for these signals actively:
Flushed or blotchy skin beyond normal pinkness is often the first visible sign that a child's body is working hard to shed heat.
Dizziness or lightheadedness. If your child says they feel "weird," dizzy, or that the room is spinning, exit immediately.
Nausea or complaints of stomach pain. Heat stress can cause gastrointestinal discomfort. Take any complaint of feeling sick seriously.
Excessive sweating followed by a sudden stop in sweating. This can indicate that the body's cooling system is overwhelmed — a medical red flag.
Lethargy, confusion, or irritability. A child who suddenly becomes quiet, unresponsive, or unusually cranky may be experiencing heat exhaustion.
Rapid or shallow breathing. The body will accelerate breathing to dissipate heat. If your child's breathing pattern changes noticeably, it's time to leave the sauna.
Headache. A common early symptom of dehydration and heat stress. Don't push through it.
If you observe any of these signs, bring your child out of the sauna right away. Move them to a cool (not cold) environment, offer water, and apply a cool damp cloth to their forehead and neck. Let them rest and cool down naturally. A lukewarm shower is fine; an ice-cold shower is not — the sudden temperature shock can cause its own cardiovascular stress. If symptoms persist beyond 15 to 20 minutes, or if your child seems confused or loses consciousness, seek medical attention immediately.
Childproofing Your Sauna Space
Beyond temperature and session management, the physical environment of your sauna should be evaluated for child safety. Here's a practical checklist:
Heater protection. As discussed above, install a heater guard rail if you have a traditional sauna. This is the number-one childproofing measure for any sauna with an exposed heater.
Anti-slip surfaces. Sauna floors and benches can become slippery from sweat and condensation. Place non-slip mats near the entrance and encourage your child to move slowly and deliberately inside the sauna. Running, jumping, and horseplay in the sauna should be firmly and consistently discouraged.
Secure the door. The sauna door should open outward (this is standard for safety reasons) and should never lock from the inside. Your child should be able to push the door open and exit freely at any time. If your sauna door has a latch, make sure your child can operate it independently.
Lock out the controls. If your sauna heater has an external control panel, use the lock function when the sauna is not in use. This prevents unsupervised children from turning on the heater. If your heater doesn't have a lock, consider installing the control panel in a location that's physically inaccessible to children.
Remove hazards. Sauna buckets, ladles, glass water bottles, and thermometers can all become hazards if knocked over or grabbed by small hands. Keep breakable items out of reach, and use a non-glass, non-metal water container if your child will be handling it.
Adequate lighting. A dimly lit sauna may be relaxing for adults, but children — especially younger ones — can feel anxious in dark spaces and are more likely to trip or bump into things. Maintain enough lighting for your child to see clearly and move safely.
Medical Considerations: When to Consult a Pediatrician First
For the majority of healthy children, sauna use following the guidelines above is safe. However, certain medical conditions warrant a conversation with your child's pediatrician before introducing sauna sessions:
Heart conditions — either diagnosed or suspected. The cardiovascular demands of heat exposure are significant, and children with congenital heart conditions or arrhythmias may be at elevated risk.
Epilepsy or seizure disorders. Heat can lower the seizure threshold in some individuals.
Respiratory conditions such as severe asthma. While mild sauna use may actually help with congestion, children with significant respiratory illness should be cleared by their doctor first. High humidity in steam saunas can be particularly problematic.
Fever or active illness. Never take a child who is currently running a fever into the sauna. Their thermoregulatory system is already under stress from fighting infection, and adding external heat can push them into a dangerous range.
Recent vaccinations. Give your child at least 48 to 72 hours after vaccinations before a sauna session. Their immune system is actively working, and intense heat exposure shortly after vaccination is best avoided.
Skin conditions. Some dermatological conditions may be aggravated by heat and sweating. Check with your child's dermatologist if they have eczema, psoriasis, or other active skin issues.
Medications. Certain medications can impair heat tolerance or affect sweating. If your child takes any prescription medication, ask their prescribing doctor whether sauna use is appropriate.
When in doubt, a quick conversation with your pediatrician is always the right call. Bring the specific details of your sauna setup — type of sauna, planned temperature, session length — so they can give tailored advice rather than a generic response.
Making Sauna Time Fun for Kids
A child who enjoys the sauna is a child who will sit calmly and cooperate with safety protocols. Making the experience pleasant is itself a safety strategy. Here are some ideas that work well for different age groups:
For younger children (5–8): Bring a favorite waterproof toy or a picture book. Let them "help" by carrying the water bottle or placing a towel on the bench. In a traditional sauna, let older children toss small amounts of water onto the rocks with a child-sized ladle (with supervision). Some families offer ice pops or fruit slices as a post-sauna reward, which also helps with hydration and cooling.
For older children (9–12): Frame sauna time as family time. Use it for conversation, storytelling, or even teaching them about the Finnish cultural tradition they're participating in. Some kids enjoy tracking their sessions in a simple journal — how long they lasted, what temperature, how they felt afterward. This also teaches body awareness.
For teenagers: Teens often respond well to the wellness angle. Share the research on sauna benefits for muscle recovery (great for teen athletes), sleep quality, and stress relief. Giving teens some autonomy — letting them control the timer, adjust the temperature within approved limits, or choose music for the session — increases buy-in.
Across all ages, the golden rule is: never force it. If your child wants to leave early, let them leave. If they're not feeling it today, skip the session entirely. Sauna should always be a positive, voluntary activity. The moment it becomes a source of conflict, it stops being a wellness practice.
Setting Family Sauna Rules
Clear, consistent rules help children understand what's expected and keep everyone safe. Establish your family's sauna rules before the first session and revisit them regularly. Here are practical rules that cover the essentials:
Always drink water before and after the sauna. No exceptions. Always have an adult present (or nearby for teens). Move slowly inside the sauna — no running, jumping, or roughhousing. Sit on a towel. Leave immediately if you feel dizzy, sick, or "not right" — and tell a parent. Never touch the heater, rocks, or any metal surfaces. Never pour anything other than plain water on the sauna rocks. Follow the timer — when it goes off, the session is over.
Posting these rules on a small sign near the sauna entrance reinforces them visually and helps them become automatic over time.
Choosing the Right Sauna for Family Use
If you're shopping for a home sauna and family use is a priority, here are the features and characteristics that matter most:
Programmable digital temperature controls let you set a firm upper limit before the session starts. This is far preferable to analog dials where a curious child might crank the heat. Many electric sauna heaters now offer WiFi-enabled controllers that you can manage from your phone, including lock functions that prevent unauthorized use.
Infrared heating provides the gentlest heat experience for children. If your family includes children under 12, an infrared sauna is the most forgiving option. Browse our full sauna collection to compare traditional, infrared, and hybrid models that give you the flexibility to switch between heating modes.
Adequate sizing. A sauna that's large enough for a parent and child to sit comfortably side by side makes supervision easier and the experience more enjoyable. For families, a 2-person model is the practical minimum; a 3–4 person model gives you room to grow.
Tempered glass doors. A glass door lets you see into and out of the sauna, which is reassuring for children who might feel anxious in an enclosed wooden box. It also allows a supervising adult to monitor from just outside if the child is a teenager using the sauna semi-independently.
Low EMF certification. While the research on electromagnetic fields is still evolving, many parents prefer the peace of mind that comes with low-EMF infrared panels, especially for their children. Our full spectrum and FAR infrared collections include models with ultra-low and near-zero EMF ratings.
Not sure where to start? Our Sauna Selector Tool asks a few quick questions about your space, budget, and priorities and matches you with specific models suited to your needs.
Post-Sauna Cool-Down Protocol for Children
How your child cools down after a sauna session matters almost as much as what happens inside the sauna. The goal is a gradual return to normal body temperature — not a sudden shock.
Upon exiting, have your child sit or stand quietly in a room-temperature area for a few minutes. Offer water immediately. A lukewarm shower helps rinse off sweat and aids the body's natural cooling process. Avoid ice-cold showers or cold plunge immersion for young children — the sudden temperature change is too stressful for immature cardiovascular systems. (Teens who have been acclimated to contrast therapy may handle brief cool exposure, but this should be introduced very gradually and separately from their initial sauna acclimation.)
After showering, let your child rest for at least 10 to 15 minutes before resuming vigorous activity. Offer a light snack — fruit, crackers, or a smoothie — alongside more water. Many families find that an evening sauna session followed by cool-down and a light snack transitions naturally into bedtime, as the thermoregulatory effects of sauna bathing can promote deeper, more restful sleep.
Frequently Asked Questions
At what age can children start using a sauna?
Most guidelines suggest waiting until age 5 or 6 before introducing children to sauna bathing. Children under 5 have immature thermoregulatory and cardiovascular systems that make heat exposure riskier. Always consult your pediatrician before starting.
How long should a child stay in the sauna?
For children ages 5–7, limit sessions to 5 minutes. Ages 8–12 can handle 5–10 minutes. Teenagers can work up to 10–15 minutes. Start shorter than these guidelines and increase gradually.
Is an infrared sauna safer for children than a traditional sauna?
Infrared saunas operate at lower temperatures, lack exposed hot surfaces in most models, and deliver a gentler heat experience. For these reasons, many parents and health professionals consider them the better option for family use, especially with younger children. Our residential infrared saunas include models specifically well-suited to family environments.
What temperature should the sauna be set to for children?
For a traditional sauna with younger children, stay at or below 140°F (60°C). For an infrared sauna, 110–130°F (43–54°C) is an appropriate range depending on the child's age and acclimation level. Always err on the side of lower temperatures.
Can children use the sauna if they have asthma?
Mild, well-controlled asthma is generally not a contraindication, and some children find that the warm air actually eases congestion. However, high-humidity steam saunas can trigger respiratory symptoms in some asthmatic children. Consult your child's pulmonologist or pediatrician before beginning, and start with dry heat (traditional Finnish or infrared) rather than a steam room.
What should children wear in the sauna?
Light, breathable clothing made from natural fibers like cotton, or a wrapped towel, is appropriate. Avoid synthetic fabrics that trap heat against the skin. Many families simply have their children wear a swimsuit. Bare skin on a towel is also fine.
Do I need a guard rail on my sauna heater?
If your sauna has an exposed electric heater or wood-burning stove and will be used by children, a heater guard rail is strongly recommended. Guard rails create a physical barrier that prevents accidental contact with hot surfaces — one of the most common sauna injuries in children.
Can sauna use help children sleep better?
Anecdotally, many parents report improved sleep quality in their children after evening sauna sessions. The mechanism is similar to what happens in adults: the post-sauna drop in core body temperature signals to the body that it's time to sleep. While formal pediatric sleep studies on sauna use are limited, the thermoregulatory principle is well established in adult research.
Haven Of Heat and its affiliates do not provide medical advice. All content published here is for general informational and educational purposes only and should not be relied upon as a substitute for advice from qualified healthcare professionals. Always consult a licensed medical provider regarding health-related questions about your child.
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