You’ve probably heard the buzz about the amazing health benefits of using a sauna. From post-workout recovery to pure relaxation, a good sweat session can feel like a total reset for your body and mind. But when you start looking into getting one for your home or checking out options at your local spa, you quickly run into a major question: what's the deal with infrared saunas vs traditional saunas?
They both make you sweat, but they work in very different ways. Understanding these differences is key to choosing the right experience for your health goals. Let's break down everything you need to know about these two popular types of saunas so you can make the best choice for your wellness routine.
How Do Saunas Work? The Core Difference
At first glance, both sauna types look similar—they're typically wood-paneled rooms designed for heat therapy. The real difference lies in how they generate heat.
Traditional Saunas: Heating the Air Around You
A traditional sauna, sometimes called a Finnish sauna, works by heating the air inside the room. A special stove, which can be electric or wood-fired, heats a pile of rocks. These rocks get extremely hot and radiate heat throughout the space.
High Temperatures: The air temperature in a traditional sauna is typically very high, ranging from 150°F to 195°F (65°C to 90°C).
Humidity Control: You can pour water over the hot rocks to create steam, which increases the humidity. This is known as "löyly" in Finnish culture and creates a more intense, enveloping heat.
The Experience: It feels like sitting in a very hot room. Your body sweats as a response to the high ambient air temperature.
Infrared Saunas: Heating Your Body Directly
An infrared sauna uses infrared light emitters to warm your body directly, rather than heating the air around you. This technology uses the same type of radiant heat we feel from the sun, but without the harmful UV rays.
Lower Temperatures: infrared saunas operate at a much lower temperature, usually between 120°F and 150°F (49°C to 65°C).
Deep Penetration: The infrared waves penetrate your skin and tissues, raising your core body temperature from the inside out. This causes you to sweat profusely at a more comfortable air temperature.
The Experience: The feeling is less about intense, oppressive heat and more about a gentle, deep warmth that builds over the session. Many people find it easier to breathe and tolerate for longer periods.
Sauna Health Benefits: What Does the Science Say?
Both sauna types offer a host of potential health benefits, though they achieve them through different mechanisms. The shared goal is to induce sweating and raise your body temperature, a process linked to various positive outcomes.
Cardiovascular Health
One of the most well-researched sauna health benefits is its positive impact on the cardiovascular system.
traditional saunas: The high heat causes your heart rate to increase and blood vessels to widen, similar to the effects of moderate exercise. A long-term study published in JAMA Internal Medicine found that regular sauna use was associated with a lower risk of death from cardiovascular disease.
Infrared Saunas: Because they raise your core temperature effectively, infrared saunas can produce similar cardiovascular benefits. The lower temperature may make them a more accessible option for individuals who cannot tolerate the extreme heat of a traditional sauna.
Detoxification and Sweating
Sweating is your body's natural way of cooling down and eliminating waste. Both saunas are champions at making you sweat.
The debate over "detox" can be complex, as your liver and kidneys are your primary detoxification organs. However, sweating can help excrete certain heavy metals and toxins from the body. An article from the National Institutes of Health (NIH) discusses how sweat can be a route for eliminating toxic elements.
Infrared Saunas: Proponents claim that because infrared heat penetrates more deeply, it can mobilize toxins stored in fat cells, leading to a more effective detox. While more research is needed, the sheer volume of sweat produced in an infrared session is significant.
Traditional Saunas: The intense heat of a traditional sauna also produces a deep, cleansing sweat.
Recovery, Pain Relief, and Relaxation
For many, the main draw of a sauna is the feeling of relaxation and muscle relief.
Improved Circulation: Both sauna types boost circulation, which helps deliver oxygen-rich blood to sore muscles, aiding in workout recovery and reducing stiffness.
Endorphin Release: The heat stress triggers the release of endorphins, your body's natural "feel-good" chemicals, which can reduce pain and elevate your mood.
Stress Reduction: The quiet, warm environment provides an ideal space for mindfulness and stress relief. The physiological effects of heat help lower cortisol levels, your body's primary stress hormone.
Pros and Cons: A Head-to-Head Comparison
Let's put infrared saunas vs traditional saunas side-by-side to help you decide.
Traditional Sauna
Pros:
Authentic Experience: Delivers the classic, intense heat and steam session that many purists love.
Social Aspect: Larger traditional saunas are often used in groups, creating a communal, social experience.
Proven History: This method has been used for centuries and has a large body of research supporting its cardiovascular benefits.
Cons:
Intense Heat: The high traditional sauna temperature can be uncomfortable or even intolerable for some people.
Longer Heat-Up Time: They can take 30-60 minutes to reach the desired temperature.
Higher Energy Use: Generally consume more electricity to heat the entire volume of air.
Infrared Sauna
Pros:
Comfortable Temperature: The lower heat makes for a more pleasant experience that you can enjoy for longer sessions.
Deep Tissue Relief: The penetrating heat is excellent for soothing sore muscles and stiff joints.
Energy Efficiency: They heat up quickly (10-20 minutes) and use less energy, making them a great home sauna option.
Targeted Heat: Heats your body directly for a highly efficient sweat session.
Cons:
Less Humidity: You don't get the steam and high humidity of a traditional sauna.
Modern Technology: While effective, it lacks the centuries-old tradition of Finnish saunas.
Less Research: While growing, the body of research specifically on infrared saunas is not as extensive as it is for traditional ones.
sauna safety and Who Should Be Cautious
While generally safe for most healthy adults, sauna use isn't for everyone. It's crucial to practice sauna safety and consult your doctor before starting, especially if you have any pre-existing health conditions.
The Harvard Medical School provides excellent guidance on enjoying saunas safely. Key considerations include:
Hydration: Drink plenty of water before, during, and after your session to replace fluids lost through sweating.
Time Limits: Start with short sessions of 5-10 minutes and gradually increase to a maximum of 15-20 minutes as your body adapts.
Avoid Alcohol: Never use a sauna after drinking alcohol, as it increases the risk of dehydration, low blood pressure, and accidents.
Listen to Your Body: If you feel dizzy, nauseous, or unwell, leave the sauna immediately.
Individuals who should consult a doctor or avoid saunas include:
People with unstable cardiovascular conditions, such as uncontrolled high blood pressure or recent heart attack.
Pregnant women.
People with certain skin conditions or open wounds.
Anyone feeling unwell or who has a fever.
How to Choose: Which Sauna Is Best for You?
The right choice between infrared saunas vs traditional saunas really comes down to your personal preferences and wellness goals.
Choose a traditional sauna if:
You love intense, enveloping heat and steam.
The social, communal aspect of a sauna appeals to you.
You're a purist who values the authentic Finnish sauna experience.
Choose an infrared sauna if:
You find high temperatures uncomfortable or have trouble breathing in hot, humid air.
Your main goals are muscle recovery, pain relief, and detoxification.
You want a home sauna that is energy-efficient and heats up quickly.
You prefer a longer, more meditative session in a gentler heat.
The Final Verdict
Both traditional and infrared saunas offer remarkable health benefits, from improving heart health and aiding recovery to simply melting away stress. A traditional sauna offers an intense, time-tested experience by heating the air around you, while an infrared sauna provides a more gentle, direct heat that penetrates deep into your muscles.
Ultimately, there is no single "better" option—only the one that is better for you. By considering your personal heat tolerance, health objectives, and the kind of experience you're looking for, you can confidently choose the sauna that will become a cherished part of your wellness journey.
