Infrared Sauna vs. Traditional Sauna: What’s the Difference?

Saunas have been used for centuries to promote relaxation, improve circulation, and support overall wellness. Today, two main types dominate the market: traditional saunas and infrared saunas. Understanding how each works, their benefits and drawbacks, and key safety considerations can help you choose the best option for your needs.

How Traditional Saunas Work

Traditional saunas heat the air around you to raise your body temperature. They come in two styles:

• Dry Saunas
  • Powered by electric or wood-burning stoves
  • Temperatures typically range from 160°F to 200°F (70°C–93°C)
  • Low humidity (5%–10%)

• Steam Saunas (Steam Rooms)
  • Generate moisture by pouring water over hot rocks or using a steam generator
  • Temperatures are lower (110°F–120°F / 43°C–49°C) but humidity is near 100%

How it feels:

• Intense, enveloping heat
• You often pour water on rocks to create bursts of steam and sudden humidity
• Sweating can be profuse, which some find invigorating; others find it overwhelming

How Infrared Saunas Work

Infrared saunas use infrared light to directly warm your body rather than the surrounding air. Key points:

• Infrared Spectrum
  • Near-infrared (NIR): Mild heat, penetrates skin surface
  • Mid-infrared (MIR): Deeper tissue penetration, supports circulation
  • Far-infrared (FIR): Warming effect, promotes sweating at lower air temps

• Temperature Range
  • Typically 110°F–140°F (43°C–60°C)
  • Air feels milder than in a traditional sauna

How it feels:

• Gentle, penetrating warmth
• You may sweat sooner at a lower air temperature
• Many users find it more comfortable if you’re sensitive to high heat

Key Comparisons

Feature	Traditional Sauna	Infrared Sauna
Heating Method	Heats air (dry or steam)	Heats body directly with IR light
Temperature	160°F–200°F (70°C–93°C)	110°F–140°F (43°C–60°C)
Humidity	Low (5%–10%) or 100% steam	Very low
Heat Penetration	Surface-level, warms air	Deeper tissue warming
Energy Use	Higher (longer warm-up)	Lower (quick warm-up)
Installation & Size	Needs venting/insulation	More compact, easier setup
Maintenance	Regular cleaning of rocks	Wipe-down panels
Cost	Moderate to high	Moderate

Potential Benefits

Both sauna types share many health benefits. Most are backed by clinical studies, though research on infrared saunas is still growing.

1. Relaxation and Stress Relief

   • Heat promotes endorphin release and eases muscle tension
   • Quiet, meditative environment supports mental calm

2. Improved Circulation

   • Vasodilation (widening of blood vessels) increases blood flow
   • May support cardiovascular health when used safely

3. Muscle and Joint Pain Relief

   • Heat therapy can reduce stiffness and soreness
   • Infrared sauna’s deeper penetration may offer extra relief

4. Detoxification

   • Sweating helps excrete trace amounts of toxins (e.g., heavy metals)
   • Both sauna types promote sweating; infrared may do so more efficiently

5. Skin Health

   • Increased circulation can improve skin tone
   • Sweating helps clear pores

6. Calorie Burning and Metabolism

   • Mild increase in heart rate can boost calorie burn
   • Infrared sauna users may experience a slightly higher metabolic rate

Risks and Who Should Be Cautious

Saunas can be safe for most healthy adults, but certain individuals should take extra care or avoid them:

• Dehydration
  • Drink water before, during and after your session
  • Limit time (10–20 minutes to start)

• Cardiovascular Conditions
  • High blood pressure, heart failure or unstable angina require medical clearance
  • Heat can stress the heart and blood vessels

• Pregnancy
  • Avoid high-heat environments, especially in the first trimester
  • Speak with your doctor before using any sauna

• Medication and Illness
  • Some drugs affect your body’s ability to regulate temperature
  • Fever, infection or chronic illnesses may be worsened by extreme heat

• Children and Older Adults
  • Less tolerance for heat and dehydration risk
  • Supervision and shorter sessions recommended

Tips for Safe Sauna Use

1. Start Slow

   • Begin with 5–10 minute sessions at a lower temperature
   • Gradually increase duration and heat over weeks

2. Stay Hydrated

   • Drink at least 8–16 ounces of water before your session
   • Sip water during breaks

3. Listen to Your Body

   • Exit immediately if you feel dizzy, nauseous, or lightheaded
   • Cool down gradually—avoid sudden temperature changes

4. Cool-Down Phase

   • Follow your sauna with a cool shower or rest at room temperature
   • Allow your heart rate and breathing to return to normal

5. Frequency

   • 2–4 sessions per week is typical for wellness benefits
   • Daily use may be fine for healthy individuals with proper hydration

Infrared Sauna vs. Traditional Sauna: Which Should You Choose?

Consider these factors when deciding between an infrared sauna and a traditional sauna:

• Heat Tolerance
  • If you can’t handle high heat or humidity, an infrared sauna may feel more comfortable.

• Space and Budget
  • Infrared models often cost less, install easily in small spaces, and have lower running costs.

• Desired Effects
  • For intense, communal experiences, a traditional sauna (especially steam) may be more social.
  • For deeper tissue warming and quicker sweating, infrared could be your best bet.

• Installation Requirements
  • Traditional saunas may need specialized wiring, ventilation and wood lining.
  • Infrared saunas often plug into a standard outlet and have simpler assembly.

When to Seek Professional Advice

While saunas can support general wellness, they’re not a cure-all. If you have persistent symptoms—such as chest pain, unexplained shortness of breath, severe joint pain or neurological issues—talk to a healthcare professional. You might also consider a free, online symptom check, using the doctor approved Ubie Symptom Checker: https://ubiehealth.com/

Always consult your doctor before beginning any new heat therapy regimen, especially if you have underlying health conditions. If you experience life-threatening or serious symptoms at any time—such as loss of consciousness, intense chest pressure, or confusion—seek emergency medical care immediately.

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By understanding the differences between infrared saunas and traditional saunas, you can make an informed choice that fits your lifestyle, space and health goals. Stay hydrated, start slowly, and always prioritize safety to maximize the benefits of your sauna experience.