As most of us already know, an infrared sauna is a type of sauna that uses infrared radiation to deliver heat to the body. Instead of heating the air inside the entire room to very high temperatures like a traditional sauna, infrared heating elements produce radiant energy that is absorbed by the body. The use of infrared saunas has also increased considerably in recent years. That is why today's article focuses on understanding how an infrared sauna actually works and how it differs from a traditional sauna. We will explain its complete mechanism in detail and also discuss its potential health benefits and the common myths surrounding it. Along with this, we will also understand who should be cautious when using an infrared sauna. In this article, we will try to understand all these aspects with the help of scientific research. So, let's begin.

How Does an Infrared Sauna Work?

The first question is how an infrared sauna actually heats the human body. To understand this, it is important to first know how the heating panels inside an infrared sauna work.

These heating panels emit infrared radiation, which is a form of radiant energy. Instead of heating the surrounding air excessively, this energy reaches the body directly. When this radiant energy reaches the skin and tissues, the body absorbs it and it gradually begins to convert into thermal energy, or heat.

As the body absorbs this heat, its temperature begins to rise. As the body becomes warmer, it also activates its natural cooling mechanisms to keep its temperature under control. During this process, sweating begins and the person starts to feel warm.

This is why many people feel as though their body is gradually warming from within when they sit in an infrared sauna. Compared with a traditional sauna, the surrounding air does not need to be heated to extremely high temperatures. Instead, infrared energy delivers heat directly to the body.

What Is the Difference Between an Infrared Sauna and a Traditional Sauna?

Now let's understand the difference between a traditional sauna and an infrared sauna. The following chart makes the differences easy to understand:

It is important to note that these temperature ranges are typical rather than universal limits. Different sauna models can operate at different settings.

Types of Infrared Radiation Used in Infrared Saunas

Infrared saunas mainly use three types of infrared radiation to heat the body. Based on their wavelengths, they are generally classified as far-infrared (FIR), mid-infrared (MIR), and near-infrared (NIR). Each has its own characteristics, which means the experience they provide in a sauna can also be somewhat different. Some modern saunas use all three together, which is known as a full-spectrum infrared sauna.

Far-Infrared (FIR)

Far-infrared, or FIR, is one of the most commonly used types of infrared radiation in infrared saunas. It has a longer wavelength than the other two types and is generally associated with the radiant heat felt by the body. When FIR radiation reaches the body, its primary effect is experienced as warming, which can lead to sweating.

This is why FIR is used as the main heating source in many standard infrared saunas. Although FIR is often described as radiation that can penetrate deeply into body tissues, it is important to consider the scientific evidence when evaluating such claims. Its primary purpose is to gradually warm the body and provide a comfortable sauna experience.

Mid-Infrared (MIR)

The next category is mid-infrared, or MIR. As the name suggests, its wavelength falls between FIR and NIR. Therefore, its interaction with the body is also considered to fall somewhere between these two types. Some studies on MIR have discussed its potential effects on blood circulation, muscle relaxation, and pain or inflammation.

For this reason, some people prefer MIR for a sauna experience associated with muscle fatigue or stiffness. However, these potential benefits should not be considered equally effective treatments for everyone because the available scientific evidence does not support every claim with the same level of strength.

Near-Infrared (NIR)

Now let's look at near-infrared, or NIR. It has the shortest wavelength among these three types and tends to have a greater effect closer to the surface of the body. For this reason, NIR is often discussed in relation to potential effects on the skin and superficial tissues.

Some studies on NIR have investigated potential effects related to skin health, cellular activity, and wound healing. However, it is important to understand that the potential biological effects of a specific wavelength and the use of that wavelength in an infrared sauna are not necessarily the same thing. Its effects can also depend on factors such as intensity, exposure time, and other conditions.

Potential Benefits of Infrared Sauna

Based on these studies, the potential benefits of using an infrared sauna may include:

1. Improved cardiac function — Some clinical studies have found improvements in certain cardiac function parameters among patients with chronic heart failure after far-infrared sauna therapy.

2. Improved exercise capacity — In Waon Therapy studies, patients experienced an increase in six-minute walking distance, which is an indicator of improved functional capacity.

3. Positive effects on blood circulation — Heat exposure causes blood vessels to dilate and can increase blood flow. Sauna research has found short-term improvements in vascular function and arterial stiffness.

4. Potential cardiovascular benefits — Long-term Finnish sauna research has associated regular sauna bathing with lower cardiovascular mortality. However, this evidence comes from traditional saunas and should not be directly applied to infrared saunas.

5. May support relaxation and stress reduction — A warm environment can help relax muscles, and people may feel more relaxed after a sauna session. However, it should not be considered a treatment for a mental health disorder.

6. Potential benefits for some chronic pain conditions — Studies on infrared heat therapy have shown signs of pain reduction in some musculoskeletal pain conditions. However, not all of these studies involved infrared saunas, so it is more accurate to describe this benefit in the context of infrared heat therapy.

7. Improvements in some cardiac biomarkers — A systematic review and meta-analysis found signs of reduced BNP and improvements in certain measures of cardiac structure and function following infrared sauna-based interventions.

8. Improved overall well-being — Heat exposure, relaxation, and temporary changes in circulation may help some people feel more comfortable and relaxed after a session. However, the disease-specific evidence supporting this benefit is relatively limited.

Common Myths and Scientific Facts About Infrared Saunas

As infrared saunas have become more popular, a number of claims about them have also emerged. Social media and some commercial websites associate infrared saunas with weight loss, detoxification, and even the treatment of various diseases. However, scientific research does not support all of these claims equally. Therefore, when evaluating any benefit, it is important to consider how strong the evidence behind that claim actually is.

1. Myth: Infrared Saunas Remove Toxins From the Body

Fact: Sweating can cause water and certain substances to leave the body, but this does not mean that an infrared sauna completely detoxifies the body. The liver and kidneys play the primary roles in processing and eliminating unwanted substances from the body. There is currently not enough clinical evidence to consider sauna sweating a "complete detox treatment."

2. Myth: Sitting in an Infrared Sauna Quickly Burns Body Fat

Fact: Your weight may appear slightly lower on a scale after a sauna session. This is mainly because sweating can reduce the amount of water in the body. Water loss and body fat loss are two different processes. Therefore, it is not scientifically appropriate to describe an infrared sauna as a weight-loss or fat-burning treatment by itself.

3. Myth: The More You Sweat, the More Benefit You Get

Fact: Sweating is the body's natural cooling mechanism. More sweating does not necessarily mean that the body is receiving greater health benefits. Excessive heat exposure or staying in the sauna for too long can lead to dehydration, weakness, dizziness, or a drop in blood pressure. Therefore, staying in the sauna longer is not automatically a better strategy.

5. Myth: Infrared Saunas Relieve Every Type of Pain

Fact: Some infrared heat studies have found signs of pain reduction in chronic pain and certain musculoskeletal conditions. However, not all of these studies involved saunas, and the evidence is not equally strong for every type of pain. Therefore, infrared heat may be considered a potential supportive approach for pain relief, but it should not be viewed as a treatment for every type of pain.

6. Myth: Infrared Saunas Are Beneficial for Treating Heart Disease

Fact: Some clinical studies of far-infrared Waon Therapy have found improvements in certain cardiac and functional measures among patients with chronic heart failure. This research is important, but it does not prove that a standard infrared sauna can cure heart disease. People with heart failure or other cardiovascular conditions should not stop prescribed medications or medical care because of sauna use.

7. Myth: A Higher-Temperature Infrared Sauna Is More Effective

Fact: One of the characteristics of infrared saunas is that they can provide heat exposure at relatively lower ambient temperatures than traditional saunas. Therefore, simply increasing the temperature is not evidence of greater effectiveness. The effects of a sauna can depend on several factors, including temperature, exposure duration, infrared technology, and the individual's health condition.

8. Myth: Infrared Saunas Are Completely Risk-Free

Fact: A lower temperature does not mean that an infrared sauna is risk-free for everyone. Some people may experience heat intolerance, dizziness, low blood pressure, or dehydration. Excessive heat exposure can also cause serious problems in certain circumstances. Therefore, it is important to pay attention to session duration and hydration.

9. Myth: Infrared Saunas Remove All Toxins and Impurities From the Skin and Cure Skin Problems

Fact: Sauna use can increase sweating and cause changes in blood flow to the skin, but this does not mean that it can treat acne, eczema, or other skin conditions. Some hypotheses and preliminary findings suggest possible dermatological benefits, but there is currently not enough high-quality clinical evidence to establish infrared sauna as a treatment for skin diseases.

10. Myth: All Research on Traditional Saunas Also Applies to Infrared Saunas

Fact: This is one of the most important misconceptions. Traditional Finnish saunas and infrared saunas differ in how they heat the body, their temperatures, and their exposure conditions. Therefore, it is not correct to directly use the results of a population study on Finnish saunas as evidence of infrared sauna benefits. For any specific claim, it is important to check which type of sauna was actually used in the original research. 

Important Research on Infrared Saunas by Leading Institutions Around the World

Before discussing the benefits of infrared saunas and the myths surrounding them, it is important to understand the research conducted by leading institutions around the world. Below, we explain the work of some major research institutions and researchers who have made important contributions in this area.

1. Kagoshima University, Japan — Important Clinical Research on Far-Infrared Sauna

A discussion of clinical research on infrared saunas would be incomplete without mentioning Kagoshima University. Researchers at this Japanese university developed a controlled heat therapy known as Waon Therapy, which uses a far-infrared dry sauna at approximately 60°C.

As part of this research program, Professor Chuwa Tei and his colleagues, including Takashi Kihara, Masaaki Miyata, and other cardiovascular researchers, conducted several clinical studies involving patients with chronic heart failure. In Waon Therapy, patients spend approximately 15 minutes in a 60°C far-infrared dry sauna. They then rest for about 30 minutes in a warm environment while covered with a blanket. This is different from the traditional high-temperature Finnish sauna protocol.

Important 2009 5-Year Study

Researchers associated with Kagoshima University published an important study on chronic heart failure in 2009. The study included 129 patients, all of whom had NYHA functional class III or IV heart failure.

Among them, 64 patients received Waon Therapy, while 65 patients received conventional heart-failure treatment. During the initial hospital treatment, the Waon group spent 15 minutes in a 60°C far-infrared sauna every day for five days, followed by 30 minutes of rest under a warm blanket. After discharge, the therapy was continued at least twice a week. The researchers followed the patients for approximately five years.

During the five-year follow-up, cardiac events such as cardiac death or heart-failure-related rehospitalization occurred in 68.7% of the control group and 31.3% of the Waon Therapy group. The difference was statistically significant. The researchers concluded that Waon Therapy could be a promising non-pharmacological treatment for chronic heart failure.

However, it would not be correct to conclude from this study that infrared sauna treats heart failure. The study design and patient population were limited, and the therapy was provided alongside conventional medical treatment. Therefore, it is more scientifically appropriate to consider it a potential supportive therapy.

2. Multicenter Randomized Research from Kagoshima University — 2016

The same research group conducted another important study known as the WAON-CHF study, which was designed as a prospective multicenter randomized study involving patients with chronic heart failure.

A total of 149 patients participated in the study. Of these, 76 patients were assigned to the Waon Therapy group and 73 to the control group. The average age of the patients was approximately 66 years, and around 61% were men.

The Waon Therapy group was placed in a 60°C far-infrared dry sauna for 15 minutes every day for 10 consecutive days. This was followed by 30 minutes of bed rest under a blanket. Researchers evaluated clinical parameters such as BNP, NYHA functional classification, six-minute walking distance, and cardiothoracic ratio before and after treatment.

The results showed significant improvements in NYHA classification, six-minute walking distance, and cardiothoracic ratio in the Waon group. Although BNP also improved, the change did not reach statistical significance. No serious adverse events were reported in the study.

An important feature of this study was that the researchers did not only evaluate subjective feelings or relaxation. They also examined measurable outcomes such as clinical markers associated with heart failure and exercise capacity.

3. 2018 Systematic Review and Meta-Analysis — Researchers from Uppsala University

To understand the evidence surrounding infrared sauna therapy, it is not enough to look at individual studies alone. For this reason, researchers from Uppsala University in Sweden conducted a systematic review and meta-analysis on sauna therapy and heart failure in 2018.

The research team included researchers such as Miikka Källström, Inga Soveri, Jonas Oldgren, and Hans Hägglund. Researchers from the University of Jyväskylä, the University of Eastern Finland, Mayo Clinic, and the Waon Therapy Research Institute were also involved in this collaborative research.

The researchers systematically searched scientific databases such as PubMed, the Cochrane Library, and CINAHL. A total of 1,444 studies were initially screened. Of these, only 9 studies met the inclusion criteria and 7 studies were included in the meta-analysis. Importantly, the studies that met the inclusion criteria included infrared sauna studies.

The meta-analysis found that a protocol involving approximately 15 minutes of exposure to a 60°C infrared sauna followed by 30 minutes of warm rest, five times per week for 2–4 weeks, was associated with:

• A reduction in BNP

• A reduction in cardiothoracic ratio

• An improvement in left ventricular ejection fraction

However, consistent significant improvements were not found in systolic blood pressure, diastolic blood pressure, left atrial diameter, or left-ventricular end-diastolic diameter. The researchers described the strength of the evidence as moderate to insufficient depending on the outcome and emphasized the need for long-term research.

The most important message from this study is that the cardiovascular benefits of infrared sauna therapy are promising but cannot yet be considered definitive.

4. University of Eastern Finland — Sauna and Cardiovascular Health Research

The University of Eastern Finland is one of the leading academic centers in the world for sauna research. Researchers there have conducted long-term population-based research on the relationship between sauna bathing and cardiovascular health.

Jari A. Laukkanen and his colleagues have made important contributions to this field. Researchers associated with the University of Eastern Finland have studied both the acute and long-term cardiovascular effects of sauna bathing.

In an important experimental study, researchers measured cardiovascular parameters immediately after sauna bathing. They examined arterial stiffness, blood pressure, and other cardiovascular biomarkers. The research found short-term changes in blood pressure and vascular parameters after sauna exposure.

However, there is an important scientific limitation here:

The well-known sauna research from the University of Eastern Finland should not be described directly as infrared sauna research.

Many of these studies used traditional Finnish saunas. Therefore, it is more accurate to consider this research as supporting evidence for understanding heat exposure and sauna physiology rather than direct evidence for the benefits of infrared saunas.

5. University of Jyväskylä, Finland — Sauna Physiology and Human Performance Research

The University of Jyväskylä in Finland has also been involved in important research on sauna physiology and human cardiovascular responses.

Researchers associated with this institution have studied physiological changes that occur during sauna bathing, cardiovascular responses, and the effects of heat exposure. Researchers such as Jari Laukkanen have been involved in research collaborations associated with both the University of Jyväskylä and the University of Eastern Finland.

Researchers from the University of Jyväskylä were also involved in the 2018 systematic review on heart failure. This collaborative review examined infrared and Finnish sauna studies separately and evaluated the quality of the available evidence.

The importance of the University of Jyväskylä's research lies mainly in the fact that sauna has been studied not simply as a relaxation activity but also from the perspective of human physiological responses and cardiovascular adaptation.

Again, the same caution is necessary here: much of the well-known sauna research associated with this institution is based on traditional Finnish sauna. Therefore, it should not be presented as direct clinical evidence for infrared saunas.

Mayo Clinic — Clinical Assessment of Infrared Sauna Evidence

Mayo Clinic should be viewed somewhat differently in this context. Unlike Kagoshima University, it is not known for a long-term clinical trial program specifically focused on far-infrared sauna therapy. Its role is more important in the interpretation of clinical evidence and patient-oriented medical guidance.

Mayo Clinic has reviewed research on infrared saunas and reported that studies have investigated potential benefits in relation to conditions such as high blood pressure, heart failure, dementia, Alzheimer's disease, headaches, type 2 diabetes, and arthritis.

However, Mayo Clinic also emphasizes that larger and more precise studies are needed to confirm these findings. It also makes clear that some studies involved traditional saunas rather than infrared saunas.

Therefore, the position of Mayo Clinic can be understood in the following way:

Infrared saunas show potential health benefits, but there is not yet enough high-quality evidence to consider all health claims established medical facts.

Conclusion of These Studies

When the research from these major institutions is considered together, a fairly balanced scientific picture of infrared saunas emerges.

The strongest direct evidence comes from the Waon Therapy research conducted by Kagoshima University. In patients with chronic heart failure, controlled far-infrared heat exposure showed signs of improvement in exercise capacity, certain cardiac parameters, and in some cases long-term cardiac outcomes.

The 2018 systematic review by Uppsala University and international collaborators is also important. This review analyzed available clinical studies together and found that infrared sauna therapy was associated with improvements in some measures of short-term cardiac function. However, the researchers also clearly acknowledged the limitations of the available evidence and the lack of long-term research.

Meanwhile, research from the University of Eastern Finland and the University of Jyväskylä is important for understanding sauna exposure and cardiovascular physiology. However, much of this research is based on traditional Finnish saunas. Therefore, it should be kept separate from direct clinical evidence for infrared saunas.

Mayo Clinic's assessment also recommends caution when interpreting both types of evidence. According to its assessment, there are signs of potential health benefits associated with infrared saunas, but larger and better-designed clinical trials are still needed to establish these benefits conclusively.

Important Note

There are so many questions and aspects related to infrared saunas that answering all of them in a single article is almost impossible. However, through our FAQ section, we have tried to provide accurate and detailed answers to the questions people commonly search for about infrared saunas.

Frequently Asked Questions

Who Should Be Cautious When Using an Infrared Sauna?

Not everyone's body responds to heat in the same way. Pregnant women, people with heart disease or blood pressure problems, and individuals with heat intolerance should consider consulting a doctor before using an infrared sauna. If you take any regular medication, its potential effects should also be taken into account.

What Problems Can Occur From Spending Too Much Time in an Infrared Sauna?

Spending more time in an infrared sauna does not necessarily mean that you will get more benefits. Excessive heat exposure can lead to dehydration, dizziness, headaches, weakness, nausea, and overheating. Especially when your body begins to signal that it is not tolerating the heat well, continuing the session is not a sensible choice.

Can Spending Too Much Time in an Infrared Sauna Cause Skin Problems?

Prolonged exposure to intense heat can cause dryness, redness, or irritation in some people. If heat exposure becomes excessive, it can also cause thermal damage to the skin. Therefore, it is not advisable to increase the sauna temperature or session duration beyond what is necessary simply to produce more sweating.

Can Using an Infrared Sauna Too Much Cause Dehydration?

Yes, and this is one of the most common concerns with long sauna sessions. Heat causes the body to sweat, which leads to fluid loss. If a session is too long or fluids are not replaced, you may experience thirst, headaches, weakness, or dizziness. Therefore, hydration should not be ignored.

Can Using an Infrared Sauna Reduce Mental Stress?

Many people feel more relaxed both physically and mentally after an infrared sauna session. Spending some quiet time in a warm environment can provide an opportunity to step away from everyday stress for a while. However, it should not be considered a treatment for mental stress or anxiety. It can be a supportive part of a relaxation routine.

How Long Should You Stay in an Infrared Sauna?

There is no single duration that is appropriate for everyone. The ideal sauna duration can vary depending on your age, health, and heat tolerance. In general, a 15–20 minute session may be sufficient. It is always better to start with a shorter session rather than exposing your body to excessive heat on your first day.

How Long Should Beginners Stay in an Infrared Sauna?

If you are using an infrared sauna for the first time, starting with 5–10 minutes is a good approach. If your body tolerates the heat comfortably, you can gradually increase the duration during subsequent sessions. If you experience dizziness, nausea, weakness, or discomfort, it is better to leave the sauna immediately rather than waiting for the session to end.

Are Infrared Saunas Safe for Daily Use?

For most healthy adults, infrared saunas can generally be used safely, but daily sessions are not necessary for everyone. Heat tolerance differs from person to person, so keeping sessions moderate is a sensible approach. If you experience dizziness, weakness, nausea, or unusual discomfort, leave the sauna and allow your body to cool down.

Can Infrared Saunas Cause Dehydration or Overheating?

Yes. Infrared sauna sessions can cause dehydration and overheating because the body loses fluids through sweating. The risk may increase when sessions are too long or when you enter the sauna already dehydrated. Drinking enough fluids before and after a session and leaving the sauna when you feel excessively hot can help reduce these risks.

Who Should Not Use an Infrared Sauna?

People who are pregnant, have serious heart conditions, uncontrolled blood pressure, dehydration, or an acute illness should talk to a healthcare professional before using an infrared sauna. Some medications can also affect blood pressure or the body's ability to handle heat. If you take regular medication, it is worth checking with your doctor before starting sauna sessions.

Is Infrared Radiation Harmful to the Skin or Eyes?

Infrared radiation should not be confused with ultraviolet (UV) radiation. Infrared saunas primarily produce heat, while excessive UV exposure is associated with skin damage. However, too much heat can still irritate the skin and, in extreme situations, may cause burns. Following the sauna manufacturer's recommended temperature and session time is therefore important.

Are There Any Side Effects of Using an Infrared Sauna?

Some people may experience excessive sweating, dehydration, headache, dizziness, nausea, or temporary weakness after using an infrared sauna. Heat exposure can also cause temporary changes in blood pressure. These effects are usually related to the body's response to heat, so keeping sessions at a comfortable level and staying hydrated can help reduce the chance of problems.

What Are the Health Benefits of Infrared Saunas Compared to Traditional Saunas?

Infrared saunas warm the body primarily through infrared energy, while traditional saunas heat the surrounding air. Because of this difference, infrared saunas can provide a strong feeling of warmth at a lower room temperature. Both types may support relaxation and produce heat-related effects, but current evidence does not establish that infrared saunas are universally better than traditional saunas.

Infrared Sauna Detox Benefits: Does It Really Work?

Infrared saunas are often promoted as a way to detoxify the body, but this claim is not strongly supported by clinical evidence. Sweating can remove small amounts of certain substances, but the liver and kidneys perform the body's main detoxification and waste-removal functions. Therefore, an infrared sauna should not be viewed as a proven method for completely removing toxins from the body.

Can Infrared Saunas Help With Weight Loss or Calorie Burning?

An infrared sauna can temporarily increase heart rate and energy expenditure because the body has to respond to heat. However, the drop in body weight immediately after a sauna session is mainly caused by fluid loss through sweating rather than significant fat loss. Long-term weight management still depends primarily on physical activity, nutrition, and overall lifestyle habits.

Do Infrared Saunas Improve Circulation and Blood Pressure?

Exposure to heat can cause blood vessels to widen, which may temporarily increase blood flow. Some studies have also reported short-term reductions in blood pressure after sauna use. However, these effects do not mean that an infrared sauna can replace prescribed treatment for hypertension or other cardiovascular conditions.

Infrared Sauna for Muscle Recovery and Joint Pain Relief

The warmth produced by an infrared sauna may help relax muscles and temporarily ease stiffness or discomfort after physical activity. Increased blood flow and relaxation may also make some people feel less sore after exercise. However, an infrared sauna should not be considered a substitute for medical treatment when joint pain, swelling, or an injury persists.