Can Kids Safely Use a Sauna? A Parent's Guide

As saunas gain more popularity, more families have started to enjoy saunas together. For a long time, the home sauna has been applauded for its ability to ease sore muscles, relax the body, and promote a sense of overall well-being. Yet, many parents wonder: Can kids safely use a sauna?

The answer to this question depends on factors like the child’s age, health, duration spent in the sauna, the unit’s temperature, and supervision level. This parent’s guide will provide expert opinion and offer practical advice to help you make an informed decision.

What Experts Say

According to pediatricians and sauna organizations:

·       Children under 6 should not use saunas due to the immature development of their body’s thermoregulation 

·       Children between 6 and 12 may use saunas for short periods of around 5 to 10 minutes at lower supervision and under lower temperatures 

·       Teenagers 13 and older children can use the best home saunas similarly to adults. However, they should be in good health and follow safety rules

In Finland, where sauna culture is part of daily life, children often join family sauna sessions. However, Finnish families start with very short exposures and cooler temperatures, often making the experience social.

What are the Potential Benefits of Sauna Use for Kids?

When used safely, kids may experience certain health benefits from light sauna use, especially in colder climates or for specific wellness reasons. These include:

·       Relaxation and stress relief: A gentle outdoor infrared sauna session can calm the nervous system. This may be helpful for anxious or hyperactive children 

·       Better sleep: A 2018 review in Evidence-Based Complementary and Alternative Medicine revealed that sauna bathing can improve sleep due to its effects on thermoregulation and relaxation. Older children who get short evening sauna sessions can enjoy quality sleep

·       Improved circulation: Light exposure to heat can enhance blood flow and metabolism in age-appropriate children 

·       Support during colds: The warm, dry air of a sauna may help open up nasal passages and relieve minor cold symptoms

Risks and Concerns: What Should Parents Know?

Despite potential benefits, there are various risks associated with sauna use for kids. These include:

·       Overheating

Children overheat faster than adults because of their higher surface area to body mass ratio. Prolonged exposure can lead to heat exhaustion or even heatstroke.

·       Dehydration

Kids sweat less efficiently. And, they may not realize they are dehydrated until symptoms like headache, dizziness, or fatigue appear.

·       Burn Risk

Some saunas have exposed hot surfaces or heating elements that can cause burns if touched accidentally.

·       Heart Strain

Increased heart rate from sauna use may not be safe for kids with heart conditions or undiagnosed cardiovascular issues.

Safety Guidelines for Kids Using the Sauna

If you decide to allow your child to use the best outdoor sauna, follow these essential safety tips:

Age Guidelines

·       Avoid the sauna altogether if your child is under 6

·       If the child is between 6 and 12, use a moderate sauna temperature of 60°C. Ensure they remain in the sauna for a maximum of 5 to 10 minutes

·       Children aged 13 and above can remain in the sauna for 10 to 15 minutes at 71°C

Supervise the Kids

·       Never leave a child unattended in the best home sauna

·       Be on the lookout for signs of discomfort, such as excessive sweating, flushed skin, nausea, and fatigue

Pre-Hydrate and Rehydrate

·       Encourage the kids to drink water before and after the sauna session

·       Bar them from drinking sugary beverages before sauna use

Dress Appropriately     

·       Ensure the kids wear loose cotton-fitting clothes. They should also sit and step on a light cotton towel.

·       Discourage the use of metal jewelry that could heat up, causing burns

Cool Down Gradually

·       After the sauna session, let the child cool down slowly at room temperature or under a lukewarm shower

·       Do not allow them to jump straight into cold water as that can shock the system

Keep the Session Light and Fun

·       Don’t force the child to prolong their stay in the red light sauna if they feel uncomfortable

·       Make the experience social and fun by singing to them or having a conversation

When to Avoid Saunas for Kids

Kids should not use the sauna in case of:

·       Fever or illness: Heat can worsen symptoms or cause severe complications

·       Respiratory problems: Conditions such as asthma may be aggravated by sauna heat

·       Skin conditions: Eczema or rashes may worsen in high humidity or heat

·       Medications: Some medications affect how the body handles heat

·       Recent vaccinations: If your child has been recently vaccinated, give them a few days before introducing intense heat

If your child struggles with any chronic health conditions, consult your pediatrician before introducing them to sauna use.

Infrared Saunas or Traditional Saunas for Kids

Experts opine that infrared saunas are safer alternatives, especially for children. They operate at lower temperatures and may feel more tolerable. However, these safety rules apply:

·       Duration should be limited

·       Hydration and supervision are key

Exposure to lower heat can still have risks. Be on the lookout for signs of discomfort

How to Introduce Sauna to Your Child the Right Way

If you are ready to try the best infrared sauna with your child, take it slow and follow these steps:

·       Discuss what to expect: Explain that the sauna will feel warm, not painful

·       Start with a preview session: Sit in the sauna for 2 to 3 minutes with the door open

·       Build tolerance gradually: Increase the time by 1 to 2 minutes per session

·       Listen to their feedback: Encourage them to speak up if they feel odd or unwell

·       Celebrate their first session: Turn it into a positive memory, not a test

Alternatives to Saunas for Kids' Relaxation

There are plenty of kid-friendly alternatives that can become part of your child’s daily or weekly routine to support their emotional and physical well-being.

·       Warm Baths

A simple warm bath before bedtime can be relaxing. Add calming scents like lavender or chamomile with child-safe bath oils or bubbles. The warmth helps relax muscles, slow the heart rate, and prepare the body for restful sleep.

·       Reading Time

Quiet story time, especially with books that have soothing rhythms or positive themes, can help shift your child’s focus from busy thoughts. It’s also a great bonding opportunity.

·       Gentle Yoga or Stretching

Introducing a few basic yoga poses or light stretching can help children connect to their breath, reduce tension, and wind down. Look for kid-friendly yoga videos or turn it into a family activity.

·       Nature Sounds or Soothing Music

Lullabies, soft instrumental music, or ambient sounds like rain or ocean waves can calm the nervous system and help children settle.

Finally

Kids can safely use the sauna with care, caution, and close supervision. Sauna bathing can be a relaxing and healthy experience for older children and teens, as long as they are used properly. For young kids, it is best to wait until their bodies are better equipped to handle heat. Always consult your pediatrician if you are in doubt. Your goal should be to create positive, safe family experiences without pushing children into adult habits before they are ready. Start slow, keep sessions short, and watch closely. When done responsibly, saunas can be a special bonding ritual that you and your child enjoy for years to come.