What to Do If Gym Sauna Is Too Hot? (Plus 3 Warning Signs)

It can be overwhelming in a sauna when the heat is on full blast, but what do you do if you’re in a public sauna?

If a sauna gym is too hot, the best thing to do is turn it down. In an establishment where you may not have access, ask an employee to assist you. If it is up to the group in the sauna, read the room and see whether everyone would be willing to turn down the heat.

Read on to learn what to do if a sauna gym is too hot and how to ensure a comfortable experience. 

Tips for adjusting a gym sauna that is too hot

There can be several reasons why a gym sauna is blasting with heat. But everyone wants a good experience, so what can you do when a gym sauna is too hot?

Here are some key tips on adjusting a gym sauna that is too hot. 

  • Ask for group consent
  • Seek assistance 
  • Turn it down yourself

Let’s take a look at each of these to determine which is the best option for any given situation.

Ask for group consent

Reading the room in a sauna is a good thing to do.

Some people may prefer the high heat and are deliberately turning up the thermostat. So with a polite tone, ask the other people in the sauna to see whether everyone is willing to turn down the heat.

It’s possible everyone might think it’s too hot as well but haven’t said anything, so don’t be shy to speak up. 

Seek assistance

Some saunas have a fixed temperature so that visitors don’t tamper with the thermostat. This avoids a lot of confrontation and holds the sauna procedures to company standards.

If you still think the sauna is too hot, it’s time to ask an attendant and see whether someone has made a mistake or if there’s another unit with less heat. 

Turn it down yourself

This one may seem obvious, but technology has a way of making new devices more complicated than necessary at times.

If you feel comfortable with these types of designs and are confident that you know what you’re doing, turning down the temperature yourself is a good option.  

How hot should a gym sauna be?

Everyone has their own preference on how hot a gym sauna should be. But what is the exact temperature for the best experience?

Typically, gym saunas are kept between 150°F-195°F. Anything above that has the potential to cause harm to your health; anything lower and you won’t be receiving all the benefits you expect from the sauna experience.

Some people will crank the heat in a gym sauna to enjoy the benefits of a sauna as efficiently as possible, but the health risks of heat exhaustion are worth noting. 

Can a sauna be too hot?

When it comes to safety in sauna rooms, temperature plays a big role. 

Saunas can be too hot if there are feelings of discomfort, stress, and pain. 

Beginner sauna users who have not yet adapted to the extreme heat should start out in lower temperatures and shorter sessions at first. Then, slowly increase the temperature as the body acclimates to the heat. 

Those who have health conditions such as asthma, coronary heart disease, and liver issues should be wary of using saunas and consult with their doctor to see what the safest practices would be for sauna use. 

Also, sauna use should not be abused. Things such as dizziness and dehydration can occur from excessive use, especially when the sauna is deliberately turned up. 

What happens if you overdo sauna?

It’s a known fact that the overuse of saunas can be problematic. But what actually happens when you excessively use a sauna?

When you overdo a sauna, you increase the chances of putting your health at risk through:

  • Dehydration
  • Heat exhaustion
  • Chest pain

Keep reading to see how each of these can affect you if you overstay your time in the sauna.


One of the greatest benefits of using a sauna is sweating. There are many health benefits and it feels good.

However, when you overdo it, you run the risk of overexerting your body. This can lead to some serious outcomes such as nausea, fainting, and even death.

Heat exhaustion

Another risk when it comes to overusing a sauna is heat exhaustion. Symptoms such as dizziness, heavy sweating, and light-headedness are early signs of heat exhaustion.

Without proper moderation, these symptoms can lead to severe conditions such as heat stroke.

Chest pain

The high heat from saunas can cause difficulty in breathing and restrict airways. This is particularly dangerous for those who have asthma or heart complications.

If you ever feel tightness in the chest, or have difficulty breathing, immediately exit the sauna and begin to cool yourself down. 

How do you cool down in a gym sauna?

Cooling down after a sauna session is a great way to give your body a break from the extreme heat. 

Here are the best tips on how to cool down in a gym sauna:

  • Cold plunge
  • Gradual cooling
  • Rolling in the snow

Let’s look at these in more detail.

Cold plunge

Jumping into a cold body of water is a popular option when it comes to cooling down after a sauna session.

It can help improve inflammation, boost the immune system, and detoxify the body. However, the shock of extreme temperature change has been known to cause health issues and even stroke.

Even though this is a popular method of cooling down, some precautions should be made. 

Gradual cooling

The safer route in cooling down in a gym spa is to slowly return to a normal temperature.

You can achieve this by either turning down the thermostat and reducing the heat or stepping out of the sauna and letting your body adjust. This way, you don’t run the risk of overstimulating your body and triggering any health concerns. 

Rolling in the snow

A traditional Finnish approach to cooling down after a sauna is rolling in the snow, jumping into a lake, or an outdoor pool. 

Similar to a cold plunge, the Finnish traditions of sauna use are a centuries-old practice. This may not be as common in America but if you have the chance to roll in the snow during the winter, it may be a fun option. 

In summary, overheating in the sauna can be an unpleasant experience. Fortunately, there are ways to alleviate the discomfort. 

And if you overdo it with saunas, know that you’re putting yourself at risk. Be careful if you have health concerns, and always talk to your doctor to find out the safest way to use the sauna and how to cool down.