Sauna Use for Different Age Groups

Saunas have been used for thousands of years across cultures all over the world among kids, adults, and the elderly. Modern research continues to show the powerful health benefits of regular sauna use for all age groups but it is important to understand the nuances for how to optimally use a sauna among each group.

Children and Teens: Low and Slow

While sauna bathing can be safe for kids 5 years of age or above, it’s important to supervise and keep sessions brief and at lower temperatures. Children and teenagers’ bodies heat up faster and sweat less efficiently than adults, increasing the risk of dehydration or overheating.

General Protocol Recommendations

Limit initial sessions to 10 minutes at lower temperatures such as 100–110°F and consider capping at 20 minutes in length per session.
Increase time and temp in increments after each session and make sure they always feel comfortable.
Ensure the child or teen drinks plenty of water (such as 16 ounces before going in).
Avoid saunas entirely for kids under 5 years of age as they have not fully developed their temperature regulation capabilities.
Consider sauna sessions about once per week.

Child in a Transcend TRS-2 infrared sauna

Young Adults (18–35): Ramp Up and Adjust

For young adults, life often moves fast, with school, work, athletics, and social commitments. Saunas can help balance both physical and mental demands but should still be done with care and consideration.

General Protocol Recommendations

Stay hydrated before and after sauna use and consider adding electrolyte minerals to the water.
Limit sessions to 30 minutes, especially after exercise, and ramp up to that amount over time.
Consider a starting temp of about 100 degrees F and a max temp of 130 degrees F and adjust to their comfort level. Use of an infrared sauna at any temperature provides benefits so don’t feel the need to overdue it.
Shoot for 2 sessions or so a week.

Middle-Aged Adults (36–55): Full Protocol and Consistency

This age group often faces unique stressors, such as being a parent to young children, and lifestyle-related health challenges such as high blood pressure or weight gain. Regular sauna use can provide meaningful support for cardiovascular and metabolic health and this age group is perhaps the best time to set the stage for lifelong health.

General Protocol Recommendations

Start with a temp between 100 – 120 degrees F.
Set a max temp of 130 – 140 degrees F and be in there for 30 – 40 minutes.
Apply your personalized protocol within that range ideally about every other day.

Older Adults (56+): Maintenance Protocol

For seniors, infrared sauna sessions offer gentle yet powerful benefits that support healthy aging. Research has shown that consistent sauna use can lower the risk of cardiovascular disease and even dementia.

General Protocol Recommendations

Keep sessions at 30 minutes max.
Start at about 100 degrees F and set a max temp of about 130 degrees F.
Shoot for at least 2 sessions a week or every other day if possible.
Always hydrate well and cool down gradually afterward.
If you have any medical conditions, such as cardiovascular disease, consult your healthcare provider before use.

Final Thoughts

Saunas, particularly infrared saunas since they are more comfortable and convenient to use, offer something for every age group whether it be relaxation, rejuvenation, or disease prevention. The key is to tailor sauna use to your age, health status, health goals, and comfort level. Every body is unique so there is not one set protocol for everyone. And as I mentioned earlier, you can truly benefit from an infrared sauna at any air temperature (because the far infrared light is converting into heat in your skin independent of air temp) so use this blog as a template and then find your sweet spot.

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