Traditional saunas have been a popular spa treatment for many years, but infrared saunas have also become popular. So how do you decide which is best for you?
In this article, we’ll discuss infrared vs. traditional sauna and explore their benefits and differences. We’ll also answer common questions to help you decide which is best for you.
All kinds of saunas are meant to detoxify the body. However, traditional and far infrared saunas work differently based on how they're made, the heat, and the effects on your body.
This chart compares infrared and regular saunas:
Infrared Sauna | Traditional Sauna |
Infrared saunas use advanced infrared heaters that directly warm the body. | Steam or dry heat warms traditional sauna rooms. |
Infrared waves heat the body from within, directly penetrating the cellular level of the body to raise the body’s temperature | A single heater heats the air around the person in a traditional sauna |
The heating process causes sweat and detoxification from internal processes. | The heat of the air jumpstarts the body’s sweat. |
Less heat is used for an infrared sauna since the infrared light heats the body directly. | The air temperature is higher in a traditional sauna since the sauna has to heat up to allow the body to heat. |
It's believed that infrared saunas are even more effective than traditional saunas since infrared rays penetrate the skin more, bringing out sweat and toxins from deeper tissues. | During an infrared sauna treatment, you can build up to a 30-minute session, which offers ample time to relax. There isn’t as much humidity as a traditional sauna since there’s less steam. |
During an infrared sauna treatment, you can build up to a 30-minute session, which offers ample time to relax. There isn’t as much humidity as a traditional sauna since there’s not as much steam. | A traditional sauna session usually only lasts for up to 15 minutes due to higher heat. This sauna experience is more hot and steamy than infrared saunas. |
The detoxification that occurs during both infrared and traditional sauna treatments, also known as steam saunas, has similar benefits.
According to Medical New Daily, possible health benefits of sauna sessions include:
Many people prefer infrared saunas because their healing therapy is believed to be more significant since the infrared rays penetrate the skin more, having more prominent effects.
Less humidity and heat intensity with infrared saunas also make the experience more enjoyable. This is why you can spend more time relaxing in an infrared vs. traditional sauna.
No matter which type of sauna session you go with, the preparation is similar. To get the most from your sauna experience, here’s how you can prepare:
To make the most of your sauna experience, let’s explore answers to common questions.
Not only are saunas safe, but they also offer various wellness benefits. However, they do speed up your heart rate and circulation to expose your body to these advantages. If you have any heart, liver, or blood pressure issues, consult your healthcare provider to ensure it’s okay to enjoy a sauna session.
For a safe experience, hydrate before and after your session and take time to rest afterward.
While an infrared and regular steam sauna both encourage your body to heat and sweat to promote detoxification, they work differently to heat the body. Regular saunas heat up more to encourage the body to sweat, so they’re more steamy. Infrared saunas use infrared rays to heat the body from within, which is believed to be more effective.
All saunas are beneficial because they encourage the body to sweat and detoxify, which leads to wellness advantages. However, many believe infrared saunas can have more effects since infrared rays penetrate the body deeper.
If you’re new to using saunas, you should start by going once per week. After you’ve had a few sessions and your body has had time to adjust, you can increase up to 3-4 times per week.
We hope this article helped you better understand the difference between infrared and traditional saunas and decide which is best for you.
Traditional saunas have been around the longest, and infrared saunas are one of the most beneficial and unique spa treatments. They’re both helpful for pain relief, stress reduction, and better health.
If you’re in Denver and want to experience a relaxing spa experience and Infrared Sauna session, book your spa day online.
It depends on your preferences and goals. Traditional saunas heat the air to higher temperatures (about 150–195°F) and can include steam, creating a robust, ritual-like experience with intense sweating. Infrared saunas warm your body directly at lower temperatures (about 110–140°F), often feel gentler, heat up faster, and are typically more comfortable for longer sessions. Both can support relaxation and light cardiovascular benefits; choose traditional if you enjoy high heat and humidity, and infrared if you prefer lower heat, quicker start-up, and energy efficiency.
Infrared saunas don’t provide steam or high ambient heat, so the experience can feel less intense than a traditional sauna. Lower-quality units may produce uneven heat, have higher electromagnetic fields, or off-gas from inferior materials. They’re not suitable for everyone, especially people with certain medical conditions or heat sensitivity. As with any heat therapy, dehydration, dizziness, or overheating can occur if you overdo it.
Most clinicians advise avoiding saunas during pregnancy because elevated core temperature can pose risks, especially early in pregnancy. Infrared saunas can still raise body temperature, so they are generally not recommended. If you’re considering any heat therapy while pregnant, consult your healthcare provider first.
Traditional saunas run hotter (about 150–195°F) with optional steam, delivering a dry-to-steamy, vigorous heat that promotes heavy sweating. Infrared saunas operate at lower temperatures (about 110–140°F) with no added humidity and warm you directly, producing a milder, more comfortable heat that many people can tolerate longer. The traditional experience feels more intense and ritualistic; infrared feels gentler and more targeted.
Infrared saunas are typically more energy-efficient and simpler to install. A 2–4 person infrared unit often draws about 1.5–3 kW and preheats in 10–15 minutes, while a comparable traditional electric sauna may draw around 4.5–8 kW and need 30–45 minutes to preheat. Infrared models usually plug into a standard or dedicated household circuit and don’t require ventilation for steam, making them easier for many homes.
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