Key Takeaways

• Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to warm your body directly. This provides a very different experience than traditional saunas, which heat the surrounding air.

• It’s important to stay hydrated before, during, and after your infrared sauna session. It prevents dehydration and overheating to boot!

• If you have any underlying health conditions or take any medications, ask your healthcare provider if using an infrared sauna is right for you. This is vital for those with sensitive skin.

• By limiting your sessions, paying attention to what your body is telling you, and using safe, high-quality, low-EMF sauna units, you can stay safe in the sauna.

• Scientific studies haven’t proven any clear connection between infrared sauna use and any form of cancer. Continuing research and critical analysis of health claims is always necessary.

• Just like any potentially dangerous equipment, regular maintenance and proper installation of sauna equipment are needed to prevent accidents and dangers from happening.

Infrared saunas can be safe for most healthy adults as long as they are used appropriately. That being said, there are some dangers you need to be cautious of. Heat stress, dehydration, and hypotension (low blood pressure) are possible when sessions are excessively long.

Remember to replenish any water you might lose. If you have heart conditions, are pregnant, or have certain other medical conditions, consult a physician before use. Make sure to seek expert medical advice before trying infrared saunas!

In the United States, saunas are popular in gyms, spas, and some homes, and safety rules often match local health codes. Short sessions with breaks and sufficient hydration mitigate most dangers.

This article takes a closer look at the science behind infrared saunas. It provides general safety precautions advice and indicates who should be particularly careful.

What Is An Infrared Sauna?

Infrared saunas are a cutting-edge evolution of this ancient form of therapy. Unlike traditional saunas, which use heated air or steam to heat the body, infrared saunas use infrared heating elements to warm the body directly.

Due to their easily tolerated heat and intuitive operation, these saunas have gained a big following in many wellness spaces. Perhaps most importantly, the goal is to have a calming environment. Here, residents can relax with the therapeutic benefits of sauna usage including relief of sore muscles, reduction of stress, and more.

Appearance

Most infrared saunas are designed to resemble a small wooden room, commonly constructed from cedar or hemlock. Inside, you’ll see benches, digital temperature controls, and panels that radiate infrared rays.

Unlike traditional saunas, they operate at lower temperatures—typically 120 to 140 degrees Fahrenheit—with minimal to no humidity. This makes them less intimidating and more comfortable to use, especially for first-timers or younger users.

How Infrared Heat Works Differently

Infrared heat works by emitting rays that penetrate deeper into the skin, warming up muscles and tissues beneath the surface. This is a contrast to the superficial heat found in a traditional sauna.

This deeper, penetrating heat is often why sauna users report experiencing a deeper sweat. Many people attribute this to the sauna’s ability to help the body release stored toxins and promote relaxation.

Simultaneously, the body’s core temperature increases in a manner similar to that experienced during light exercise.

Infrared vs. Traditional Saunas

In contrast, traditional saunas heat the air by using heated stones or steam, which increases temperature and humidity levels. In comparison, infrared saunas operate on the principle of radiant heat.

The air is not as hot, so the air remains cooler, but users still sweat—profusely, even at 120–150 degrees. Because the sauna is more effective at a lower temperature, the heat feels less abrasive.

That’s why infrared is an excellent option for anyone who struggles with intense heat or steam.

Understanding Far, Mid, Near Infrared

Infrared light is a broad spectrum of wavelengths. Near infrared (780nm–1400nm) penetrates the surface of the skin and can be damaging when used in high doses.

Mid infrared penetrates deeper than near infrared, aiding in increased circulation and pain relief. Far infrared, the most popular type for sauna, penetrates the deepest and is often associated with muscle relaxation and detoxification.

The good news is that some saunas combine all three for a wider-ranging effect.

Key Dangers of Infrared Saunas

Infrared saunas are the latest wellness fad. They’re not benign – and when misused, they can present serious dangers. Knowing these dangers is essential to your safety, particularly if you have an existing health condition or if you’re a newcomer to sauna use. Here are some of the key dangers, health concerns, and safety precautions you’ll need to take in order to use infrared saunas safely.

1. Dehydration: A Serious Concern

Dehydration is probably the greatest danger associated with infrared sauna usage. The dry heat generated by these saunas draws moisture from the skin, which can result in rapid fluid loss. A 30-minute session may seem brief, but it will cause you to sweat more than you would ever anticipate.

If you fail to hydrate properly before, during, and after your session, dehydration can occur quickly. Symptoms may range from dry mouth to dizziness, headache, and extreme fatigue. In extreme cases, symptoms such as muscle cramps, confusion, or a rapid heartbeat may develop.

If you use saunas frequently or for extended periods, make it a habit to drink a glass of water beforehand. Keep a water bottle on hand to avoid dehydration! After exiting your sauna session, hydrate with water, coconut water, or electrolyte drinks to replenish your body and recover from your sweat session.

Anyone who lives in a hot climate, such as residents of Los Angeles, will want to take special precautions. Extreme background temperatures increase the risk of dehydration.

2. Overheating and Heatstroke Risks

This raises your core body temperature even more than traditional saunas can. Overheating and heatstroke is a real danger! Overheating can creep up quickly, especially if you have certain health conditions or take medications that affect how your body handles heat.

Some signs you’re in trouble are if you begin to feel faint, nauseous, have flushed skin, or feel confusion. In the more severe scenarios, you may be at risk for heat exhaustion or potentially heat stroke—a serious condition requiring emergency medical care.

To avoid harm, limit your sauna use to 15–45 minute sessions and keep the temperature at 120–140°F (49–60°C). Pay close attention to your body— if you begin feeling overheated or sick, exit immediately. If you’re a beginner with infrared saunas, start with shorter sessions and lower heat.

Increase the time and temperature gradually as you learn what works best for your body.

3. Potential EMF Exposure Levels

Infrared saunas are powered by electric heaters, and these heaters emit electromagnetic fields (EMFs). You can find these fields all around you, including in cell phones, microwaves, and other common devices. Many people are concerned about EMF exposure in saunas.

The majority of modern saunas sold in the U.S. Are specifically constructed to keep these EMF levels low. Older models or cheap imports may not follow these standards. If you’re concerned about EMFs, look for saunas that are specifically advertised as “low-EMF.

Make sure to look for independent tests before you buy or use one. This is particularly relevant for those who are concerned about chronic exposure to electromagnetic fields.

4. Skin Sensitivity and Reactions

While the heat produced by an infrared sauna can ease tight muscles, it may irritate delicate skin. Many users have experienced skin irritation, including redness, hives, or rashes following sessions. If you have preexisting skin conditions such as eczema, psoriasis or allergies, you may be at a higher risk of flare-ups.

Skin irritation could be an issue as well. Dressing in loose, breathable clothing and beginning with shorter sauna sessions are good practices. Monitor your skin closely after every visit.

If you experience any new rashes or skin changes that persist, discontinue use. After that, get a dermatologist’s recommendation to help address your specific needs. Extended heat exposure can increase signs of aging as well, including fine lines or dryness.

5. Issues for Specific Health Conditions

Individuals who have heart disease, high blood pressure, diabetes, or kidney issues need to be especially cautious. Pregnant or breastfeeding women, children, and elderly adults are at elevated risk from overheating or dehydration as well.

Even more superficially, studies have directly observed the effects of repeated sauna use on sperm count and motility in men, finding significant decrease in both. It’s important to consult with a healthcare professional before using an infrared sauna, especially if you have underlying health conditions.

Working with your doctor, you can find out whether sauna use would be safe for you. They can recommend modifications, like shorter sessions or lower temperatures, to accommodate your individual needs.

6. Medication Interactions to Consider

Other medications may alter your body’s response to increased heat or affect your ability to sweat. Diuretics, blood pressure medications and some antidepressants all increase the risk of dehydration or heat illness.

If you’re on any routine medications, consult your doctor or pharmacist before entering a sauna. Ensure you provide a complete inventory of all that you’re on, so they can identify any potential interactions.

7. Faulty Equipment or Installation Dangers

Proper care and safe installation practices are always essential when using any type of sauna. Poorly-manufactured or poorly-installed equipment may lead to electrical issues and fire hazards or uneven heating.

Inspect the sauna before use to ensure that all wires, heaters, and timers are functioning properly. If you purchase or construct a sauna for home use, work with a reputable installer and adhere to all applicable local safety codes.

Inspect your sauna on a routine basis for wear and tear, broken pieces or any unusual odors. If it just doesn’t feel right, turn it off immediately and have it inspected by a professional.

Infrared Saunas and Cancer: Unpacking Claims

Mention infrared saunas and cancer, and you enter into a firestorm. Supporters claim that infrared saunas are the next unexpected wellness trend, bringing a whole host of benefits along with them, but skeptics urge a second glance.

Whether it’s about cancer risk, or even promoting cancer support, claims are abundant, but not all claims are based on solid evidence. As with any product, it’s important to really research the details and find out what science—and not marketing—has to say.

Examining the Cancer Risk Debate

Supporters of infrared saunas point to a number of potential benefits. They claim that infrared heat is able to selectively target and kill cancer cells!

Other therapies, such as whole-body hyperthermia and near-infrared photoimmunotherapy, apply heat generated by infrared light to attack cancer. Public health experts warn that these approaches are experimental and unproven at scale with broader populations.

They caution that increasing the body’s internal temperature to extreme levels should be done with great considerations. It is important to note that not all cancer types react uniformly. Since infrared radiation does not produce the type of DNA damage associated with cancer as ultraviolet light does, this inflammation may not lead to cancer.

What Current Science Suggests

Human studies have produced mixed results so far. There’s no shortage of research suggesting infrared saunas can cure cancer.

In fact, they rarely are the only solution but part of a bigger scheme in combination with other therapies. Early evidence suggests that infrared heat may decrease the abundance of immune cells protecting tumors.

This would alter the path in which tumors can develop. The research remains scant, and therefore, there is no definitive answer at this time. Additional risks include dehydration or heat stroke, in particular for people who are already ill or frail.

Separating Myths from Medical Facts

Separating myths from medical facts is crucial.

Myth: Infrared saunas “cure” cancer with no risk.

Myth: Infrared saunas are completely risk-free.

There is great new hope for treatments, including photoimmunotherapy. A lot of the hype is getting way out in front of the evidence.

In this age of rapidly spreading misinformation, it’s always worth it to question dubious claims and rely on guidance from reputable medical professionals.

Smart Sauna Use: Your Safety Checklist

Infrared saunas can provide genuine benefits, but proper usage is essential to reap the rewards without risk. By adhering to these easy-to-follow guidelines, you can dramatically reduce the chances of experiencing complications such as dehydration or heat stress.

A personal sauna practice, created with your safety and comfort in mind, will help you enjoy more productive, safer sessions in the long run.

Stay Hydrated: Before, During, After

Staying hydrated before, during, and after sauna use is crucial. Aim to drink one full glass of water before entering the sauna. At the sauna, prior to and immediately after your sauna session, have a water bottle within reach.

Keep sipping—everyone requires an additional glass for every 20 minutes you’re in there! When you do leave, drink at least another glass to replenish. Proper hydration helps your body regulate temperature, produce sweat, and will make you feel less fatigued and recover more quickly.

Listen to Your Body's Signals

Listen to your body’s signals. If you start feeling signs of dehydration or heat stress—dizziness, headache, nausea—get out of the sauna right away. Don’t skip the hydration — water is key!

If you have a recent injury, or are on prescription medication, consult your physician first. Don’t be afraid to modify your session, especially if you’re new to saunas or have medical issues.

Optimal Session Length and Frequency

We find that most new users do better with 10-15 minute sessions, building up to a maximum of 30 minutes. More experienced users should try to work up to 20-30 minutes.

Aim for two to three sessions per week, and add more only if you’re feeling good. Children under the age of 12 should never be in a sauna longer than 20 minutes, and always under adult supervision.

Choose Quality, Low-EMF Units

Product quality in infrared saunas is important for long-term safety. Choose quality, low-EMF units. Search for high-quality units from reputable brands, with adjustable heat (110°F-140°F) settings and timers.

Always research 5-star reviews and safety certifications before purchasing or using any sauna!

What To Do Inside: Maximize Benefits Safely

• Practice slow, deep breathing.

• Use a towel to sit on.

• Focus on relaxing your muscles.

• Play quiet music or nature sounds.

• Avoid using electronics inside.

Beyond Risks: Acknowledged Infrared Benefits

Infrared saunas are more than just a hot box. More and more research as well as anecdotal experiences from various users indicate numerous health benefits. People seek out infrared saunas for more than just a good sweat. Consistent practices can lead to improved rest, increased recovery, and even improved mood.

Other users describe experiencing lower stress levels and greater relaxation. Many even experience an alleviation of chronic fatigue symptoms. Continuously since the 1980s, hospitals have trusted infrared heat—even their most precious care for newborns. This is illustrative of just how gentle and safe the technology can be when used in the right environment.

As little as 20 to 30 minutes per session is generally sufficient to effect beneficial changes.

Potential for Muscle Relaxation

Infrared heat penetrates deep into muscle tissue. This aids in loosening knots and can reduce recovery time after intense training sessions. For sports enthusiasts or anyone who exercises vigorously, that translates to reduced soreness and faster recovery times.

It’s not unusual to hear trainers recommend a few minutes in the sauna post-workout. This aids muscle relaxation and can assist in detox by inducing sweat. It’s an easy addition that works with most fitness programs.

Circulation Boost Possibilities

An infrared sauna session can dramatically increase circulation. With increased heart rate, oxygen and nutrients are circulated more quickly throughout the body. This is pretty similar to what the body experiences on a fast walk or slow run.

Enhanced circulation provides maximum heart health and energy support. It’s a soothing, energy-efficient practice that meets you where you are, particularly for people who are sometimes unable to engage in a higher level of physical activity.

Stress Reduction and Well-being

Infrared saunas are inherently calming places. The warmth soothes nerves and aids in reducing stress. Even short, regular infrared sessions have been shown to improve mood and contribute to overall mental well-being.

In fact, a few studies have associated these treatments with improved hormonal regulation. Coping with everyday stress can be challenging, but adding sauna time to your week can be a low-key way to ease tension and promote better sleep.

Research Gaps and Regulatory Landscape

Infrared saunas have recently become an emerging wellness tool in homes and gyms across America. The research on their safety and long-term benefits is uneven. New research seeks to address legitimate concerns regarding worsening impacts of heat on individuals with pre-existing cardiovascular conditions, elderly and other vulnerable populations.

Regulations related to manufacturing and marketing saunas differ across states and nations. This inconsistency creates a challenge to identify what’s safe or typical.

Current State of Safety Studies

Recent scientific studies have demonstrated infrared sauna therapy’s ability to relax and, on occasion, relieve pain. Nearly all research is acute and conducted among healthy individuals.

Second, little is understood about the risks to people with underlying health conditions or the effects of chronic, high-heat exposure. Other experts are calling for more in-depth studies.

They are looking to figure out the effects of heat and cold-water immersions on the body and mind. This includes how long people should stay in, how hot the sauna should get, and how often to use it.

Navigating Anecdotal User Experiences

Personal experiences inform the perceptions of most users, and a common culture around infrared saunas has developed over the years. Although these stories are valuable, they cannot substitute for scientific data gathered from actual studies.

It’s important to distinguish between what seems like it should be true and what is actually demonstrated. User stories are useful, but one should remain healthily skeptical about unverified claims.

Understanding Sauna Quality Standards

Quality sauna standards should be clear and transparent. In the U.S., only a few brands voluntarily have their products tested and certified for electrical safety and low chemical emissions.

Nonetheless, there’s not one organization that inspects all saunas. Choosing a sauna that has recognized certifications or third-party verifications can help reduce these risks.

Why More Research Is Needed

Without clear, consistent research, it’s hard to establish rules that keep everyone safe. Additional research would establish a firm regulatory framework to govern their use, inform physician decision-making, and safeguard at-risk populations with preexisting health conditions.

Collaboration—between researchers, makers, and health workers—can begin to fill these gaps.

Conclusion

According to some infrared sauna enthusiasts, the experience can provide a number of benefits, including relaxing muscle soreness and tension and promoting relaxation. For the majority of people in the U.S., as long as they take their precautions, the potential risks are minimal. Drink plenty of water, don’t overdo it, and if you have any health issues, check with your physician first. Cancer and other major threats are unsupported. The research is still developing, so it’s definitely worth your time to sign up and look for future updates. Looking to maximize the benefits of your sauna? Follow all safety recommendations and report any adverse health effects to your physician. If you’re concerned, consult your local health professional or sauna dealer. Stay safe, stay smart, and take good care of yourself!

Frequently Asked Questions

Are infrared saunas safe to use daily?

Are infrared saunas safe to use every day Are infrared saunas safe for healthy adults. Make sure to hydrate up before and after, and keep sessions under 20–30 minutes. If you have any health conditions or are pregnant, check with your doctor first.

Can infrared saunas cause burns?

Infrared saunas are less likely to burn you, since they operate at a lower temperature than regular saunas. Overheating is possible if you spend too long in one. As with any product, be sure to use as directed.

Do infrared saunas increase cancer risk?

There is currently no evidence to suggest that infrared saunas increase cancer risk.

What the research says Most studies indicate that infrared saunas are safe when used appropriately. If you’re worried, talk to your healthcare professional.

Are infrared saunas safe for people with heart conditions?

If you have a heart condition, you should talk to your doctor before using an infrared sauna. That’s because the heat in saunas can have strong effects on blood pressure and heart rate.

Can children use infrared saunas?

Children should not routinely use infrared saunas without explicit medical clearance. Their bodies are more sensitive to heat exposure and dehydration.

What are common side effects of infrared sauna use?

What are common side effects of infrared sauna use? Staying properly hydrated and limiting your time in the sauna can mitigate these dangers.

Are there regulations for infrared saunas in the U.S.?

Are there regulations for infrared saunas in the U.S.? Infrared saunas are not specifically regulated by the FDA. Shop with trusted brands and adhere to manufacturer safety guidelines for optimal experience.