Can Kids Go in a Sauna? A Simple Guide for Parents

Wondering how old should a child be to visit sauna? The short answer is yes, kids can go in a sauna, but with some important rules and a major shift in perspective for the adults.

In countries like Finland, taking a sauna is a family tradition that starts from a young age. It can be a great way to relax and spend time together, but the key is to let them have fun. If there is stress, they won’t like it, and the experience will be counterproductive.

A child’s body is different from an adult’s, so before you go, you need to know how to keep it safe and enjoyable for everyone.

Is a Sauna Safe for Kids?

A sauna is safe for kids if you follow a few key safety rules.

The main thing to remember is that kids’ bodies don’t cool down as well as adults’ bodies do. They have smaller bodies, less developed thermal control, and they don’t sweat as much. This means they can get too hot much faster.

That’s why it’s super important to watch them closely, keep their sauna time short and sweet, and never, ever force the heat on them.

What Age Can Kids Go in a Sauna?

Even babies go to the sauna. In some countries, like Finland, it’s a normal part of life from infancy. It is entirely up to the adults to supervise properly and create a safe environment.

What about an infrared sauna?

Infrared saunas run at a lower temperature than traditional saunas. This can make them a better and gentler option for a child’s first sauna experience. The same safety rules still apply!

7 Simple Rules for a Safe and Fun Sauna with Kids

Here are the most important rules to follow when taking your children into a sauna.

1. Start Low and Slow

Set the sauna to a lower temperature than you normally would. A good starting point is around 150°F (65°C). It’s often better to keep the humidity higher, as this can make the perceived temperature feel less intense. The goal is a warm, pleasant experience, not an endurance test. Never force heat; they will tell you if they want it later.

2. Keep it Short

A child’s first few sauna sessions should only be 5 minutes long. As they get older and more used to it, you can slowly increase the time, but never more than 15 minutes.

3. Stay on the Bottom Bench

Heat rises. The bottom bench is the coolest spot in the sauna. Always have your kids sit on the lowest level to let them stay in a naturally lower temperature zone.

4. Hydrate, Hydrate, Hydrate

Make sure your kids drink plenty of water before, during, and after the sauna. Keep a bottle of cool water handy.

5. Never Leave Them Alone

This is the most important rule. An adult must always be in the sauna with a child. No exceptions.

6. Listen to Your Child

If your child says they are too hot, feel dizzy, or just want to leave, get out immediately. Never force them to stay. If you start stressing, that will pin them to negative emotions, and then there will be no joy in it for anyone.

7. Cool Down Gently

After the sauna, have them cool down with a lukewarm or warm shower. The shower itself can be a huge source of fun! Avoid cold plunges or icy showers, as the sudden temperature change can be a shock to their system.

How to Keep Kids from Getting Bored (and Make it Fun!)

Let’s be honest, an adult’s idea of a relaxing sauna is a child’s idea of boredom. Your own experience of sauna will turn 180 degrees. They will splash water and open and close the door every two minutes. The biggest part of success is your own attitude. Let it be fun, and embrace the playful chaos.

Here are a few ideas to keep them entertained:

• Set Up a “Waterpark”: A game-changer can be bringing in one or two small bathtubs that they can sit in. Place them on the floor, fill them with warm water, and let them bring their favorite bath toys, a ladle, and buckets.
• Embrace the Shower: Sometimes, the biggest fun for kids is the shower, not the sauna. Let that be okay. The splashing and playing is part of the entire positive experience.
• Add a Gentle Aroma: A bit of good-quality aroma can make the sauna more interesting. My kids enjoy a subtle cherry aroma, but be sure to use natural, healthy options.
• Play with Whisks: You can make small whisks (or vihta) for them to play with. This adds more mess but also a great sensory experience. Birch is often a favorite smell. Be mindful of preferences—one of my twins loved bird-cherry (which has an almond aroma), but the other couldn’t stand it!
• Wear Fun Sauna Hats: Order custom sauna hats and let the kids choose their own designs. One of mine chose one with cat ears, the other decorated with fish. It’s fun, protects their heads, and gives them some ownership of the experience.
• Add a Soundtrack: If you have a media system, some calm music or a nature-themed audio track could work well to create a relaxing and magical atmosphere.
• Make it a Story: Pretend you are explorers in a warm jungle cave or bears hibernating in a cozy den.

Kid bathtubs and toys in the steam of sauna

A Helpful Tool for Your Family Sauna

Keeping track of time and creating a fun vibe can be a lot to juggle. This is where an app can make things much easier.

The Sauna Assistant app is designed to help you do just that. You can use it to:

• Play fun sounds: Choose from rain, a crackling fireplace, or even a thunderstorm to keep the kids engaged.
• Control your lights: If you have smart lights, you can change the color of the sauna to make it a cool, glowing cave.
• Set a timer: Easily keep track of your short 5-10 minute sessions to make sure everyone stays safe.

It’s a simple way to take the guesswork out of your family sauna and make it an experience your kids will ask for again and again.