Infrared Sauna vs. Traditional Sauna: Which Is Right For You?

Stepping into a sauna, enveloping yourself in its warm embrace, and letting the heat melt away your stress is a deeply satisfying experience. But with two main types of saunas – infrared and traditional – choosing the right one can be confusing. Both offer a plethora of health benefits but cater to different preferences and needs.

Read this guide to uncover which sauna will unlock your path to ultimate relaxation and well-being.

Infrared Saunas: Penetrating Warmth for Deep Detox

Imagine basking in gentle heat that penetrates deep into your core, warming you from the inside out. That’s the magic of infrared saunas. They utilize invisible infrared light waves to directly heat your body, raising your core temperature and promoting a profuse sweat. This deep sweat is believed to be more effective at eliminating toxins and heavy metals compared to traditional saunas.

Here are some key points about infrared saunas:

  • Heating method: Infrared saunas use infrared panels instead of conventional heat to penetrate human tissue, heating the body before heating the air.
  • Temperature: An infrared sauna operates at a lower temperature compared to a traditional sauna, usually between 120°F and 140°F, whereas traditional saunas can get much hotter.
  • Health benefits: Users often seek similar health benefits as those from traditional saunas, such as relaxation, detoxification through sweating, relief from sore muscles, and improved circulation. However, the lower temperatures in infrared saunas are more tolerable for people who can’t withstand the heat of a conventional sauna.
  • Types of infrared rays: There are typically three types of infrared heaters: near, mid, and far-infrared. Each type targets different depths of tissue and can offer different health benefits.
  • Usage: Like traditional saunas, it’s recommended to stay hydrated. The duration and frequency of use can vary, but sessions typically last around 20 to 30 minutes. Users are advised to listen to their body and avoid overdoing it.
  • Installation and cost: Infrared saunas come in various sizes. You can have an infrared sauna for 1, 2, 3 and 4 people, which means options range from small one-person units to larger models. They can be installed in homes but are often found in health clubs and spas. Generally, they’re more cost-effective in terms of both purchase price and operational costs compared to traditional saunas.

Who Benefits from an Infrared Sauna?

Infrared saunas can be beneficial for various individuals, particularly for those seeking specific health and wellness benefits. Here are some groups who might find them especially useful:

  • Healthy adults
  • People with chronic pain
  • Those seeking cardiovascular health benefits
  • Athletes seeking muscle recovery
  • Individuals looking for detoxification
  • People seeking healthier skin
  • Weight loss seekers
  • Those seeking improved sleep
  • People with stiff joints
  • Individuals with stress and anxiety

While many people can benefit from infrared saunas, they’re not a cure-all and should only be used as a supplement to a healthy lifestyle.

Traditional Saunas: Embrace the Heat and Humidity

Also referred to as dry saunas, traditional saunas use a heat source like a wood stove, an electric heater, or a gas heater to warm the air inside the sauna room. This process significantly raises the air temperature, which in turn heats your body, inducing sweat.

The humidity in traditional saunas helps open your pores, allowing for deeper cleansing and improved skin health. Additionally, the intense heat can provide relief from muscle tension and stiffness.

Here’s a more detailed breakdown of how traditional saunas work and how they’re used:

  • Heating method: The heat source in a traditional sauna, often rocks or a stove, heats the air around you to high temperatures, typically between 150°F and 195°F. This contrasts with infrared saunas, where the heat directly penetrates the skin.
  • Humidity control: In some traditional saunas, you can control the humidity by pouring water over the heated rocks, creating steam. This is known as a wet sauna. Without steam, it’s a dry sauna.
  • Health benefits: Sauna use is associated with various health benefits, including relaxation, improved circulation, relief from sore muscles, stress relief, and a sense of well-being. Regular sauna use has also been linked to a reduction in the risk of cardiovascular diseases.
  • Usage guidelines: A typical sauna session can last anywhere from five to 20 minutes, depending on personal comfort and tolerance. It’s common to take breaks to cool down before returning to the sauna, with the entire process often involving multiple cycles of heating and cooling. Hydration is crucial before and after sauna use.
  • Precautions: It’s important to be cautious and listen to your body during sauna use. Overheating, dehydration, and overexposure can pose health risks. People with certain medical conditions, pregnant women, and young children should consult a doctor before using a sauna.
  • Installation and cultural aspect: Traditional saunas are a significant part of Finnish culture, but they have also become popular worldwide. They can be found in private homes, health clubs, and spas. The installation can be more complex and expensive compared to infrared saunas, and they also consume more energy.

Who Benefits from a Traditional Sauna?

Traditional saunas are generally safe and advantageous for most people, but certain groups might benefit more from using them:

  • Healthy adults
  • Athletes
  • Individuals with arthritis
  • People seeking cardiovascular benefits

In general, sauna bathing is a relaxing and enjoyable experience. However, it’s always important to follow safety guidelines and consult with a healthcare professional if you have health concerns or conditions that might be affected by extreme heat.

 Who Shouldn’t Use Saunas?

Some groups should exercise caution or avoid both infrared and traditional saunas, as follows:

  • Pregnant women: They’re generally advised to avoid saunas due to the intense heat, which can potentially harm the developing fetus. It’s important to consult a healthcare provider for personalized advice.
  • People with heart conditions: Individuals with unstable heart conditions, recent heart attacks, or severe heart disease should consult their doctor before using a sauna. The high temperatures can put additional strain on the heart.
  • Individuals with low blood pressure or dehydration issues: The high heat can exacerbate conditions like low blood pressure or dehydration.
  • Children: Children’s bodies regulate heat differently than adults. It’s important to consult a pediatrician and supervise children closely in a sauna.
  • People under the influence of alcohol: Alcohol consumption can impair the body’s ability to regulate heat and increase the risk of dehydration, making sauna use risky.
  • Individuals with respiratory issues: Those with certain respiratory conditions may find the high temperatures and potential for dry air in a traditional sauna to exacerbate their symptoms.
  • People with acute conditions: If you have an acute injury, infection, or illness, it’s generally best to avoid sauna use until you’ve recovered. The heat can sometimes worsen inflammation or symptoms.
  • Individuals taking certain medications: Some medications can affect the body’s ability to sweat or respond to heat, or might make an individual drowsy, increasing the risk of heat-related issues.


Both infrared and traditional saunas offer a range of health benefits, but the choice ultimately comes down to personal preference and specific needs. If you’re looking for a deeply detoxifying experience with lower heat, an infrared sauna might be your perfect match. If you prefer the classic sauna experience with intense heat and humidity, a traditional sauna could be your haven. Ultimately, the best choice is the one you’ll enjoy using regularly, allowing you to reap the full benefits of its warmth and relaxation.

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