The number of calories burned in a sauna varies based on factors like your weight, metabolism, the sauna’s temperature, and how long you stay in it. On average:

• In a 30-minute session, you can burn between 300 and 500 calories.
• In a 1-hour session, the range is typically 300 to 600 calories.

• Loose-fitting clothing made of natural fibers like cotton or linen is ideal, as it allows your skin to breathe and helps regulate body temperature. Avoid synthetic materials or tight-fitting workout clothes, as these can trap heat and sweat.

• A fresh pair of short-length compression shorts or performance material underwear can also work well for maintaining comfort.

• In many cases especially in the Nordic countries, going into the sauna naked is common and even preferred, as it allows your body to sweat freely.

We recommend keeping the temperature in a traditional sauna between 155–195°F (70–90°C), with 180°F being a good balance between comfort and intensity.

For a more relaxing session, 160°F works well, while those who prefer a stronger heat might enjoy the 180°F range for a more invigorating experience.

We asked one of our IT guys if you should bring a phone into a sauna at about 180 degrees. He looked very concerned and shook his head. We would not recommend bringing a phone into a sauna as the heat would drive the internal temperature of the phone to unhealthy levels.

Also the humidity which is around 40%-60% in a traditional steam sauna could cause malfunctioning with the internal electronics. This not only applies for modern phones but also smart watches and other gadgets.