Kids and the Sauna - Is It Safe and Healthy?

Sauna bathing offers many well-documented benefits: it helps the body eliminate toxins, supports cardiovascular health, eases muscle tension, and boosts immunity. These benefits also apply to children, provided certain precautions are followed.

Studies - especially from Germany and Finland - show that sauna use may help children strengthen their immune systems and even support treatment of respiratory conditions. For example, children who regularly use the sauna tend to catch fewer respiratory infections. Experts also note that sauna sessions can benefit kids struggling with apathy or hyperactivity.

However, children regulate body temperature differently from adults, which increases their risk of overheating. Research confirms this. The conclusion? Saunas can be healthy for children, but only if age-appropriate rules are observed.

Opinions about whether saunas are suitable for children vary between countries, and there’s no universal age limit. The general recommendation, however, is that children under 3 years old should not use the sauna. At that age, thermoregulation improves, and toddlers are able to communicate discomfort.

In Finland, where sauna bathing is a cultural tradition, some families do take younger children into home saunas - but only for very short sessions at much lower temperatures (around 50°C / 122°F). In countries like Germany and the Czech Republic, sauna use usually begins at preschool or school age.

Not every type of sauna is appropriate for kids. Conditions differ significantly between sauna types, and some are gentler than others. Here’s what parents should know:

• Infrared sauna: With temperatures between 30°C and 60°C (86–140°F), this sauna is mild and often recommended as the best option for children starting their sauna experience.
• Steam sauna: Operating at 40–50°C (104–122°F) with very high humidity, a steam sauna is also suitable for children. It moisturizes the skin and respiratory tract, which can be helpful for kids with breathing issues.
• Finnish (dry) sauna: With temperatures exceeding 90°C (194°F) and very low humidity, a Finnish sauna is much more intense. For children, this type should be approached with great caution - ideally avoided at first or kept to very short sessions on the lower benches where the temperature is cooler.

Wellness and sauna benefits attract more and more parents to try sauna bathing with their kids. Still, specific safety rules must always be followed:

• Proper hydration: Make sure children drink water before and after the sauna session.
• Short session time: While adults may stay 15–20 minutes, children should limit sessions to 5–7 minutes, and for younger kids, even just 1–2 minutes.
• Supervision: Children should never be left alone in the sauna. Continuous observation is essential. If a child feels unwell, leave the sauna immediately.
• Choosing the right spot: In steam saunas, seating level doesn’t matter. In infrared and Finnish saunas, children should always sit on the lowest benches, where the heat is less intense.

Neither children nor adults should use the sauna if their body is weakened. This raises the question: can you go to the sauna after vaccination?

Experts recommend waiting at least 48 hours after receiving a vaccine before visiting the sauna, gym, or swimming pool. During this time, it’s best to avoid strenuous activity and ensure proper rest. For children, parents should consult a pediatrician to confirm when it’s safe - typically, if two days have passed and the child feels well with no side effects, a short sauna session may be considered.