Infrared Sauna vs Traditional Sauna: Key Differences
Infrared and traditional saunas both offer unique benefits, but they differ in how they generate heat, their temperatures, and their overall experience. Here's a quick breakdown:
Infrared Saunas: Use infrared light to heat your body directly, operating at lower temperatures (110°F–140°F). They are more energy-efficient, allow longer sessions (30–45 minutes), and are ideal for muscle recovery, pain relief, and those sensitive to high heat.
Traditional Saunas: Heat the air around you using a stove or heater, reaching higher temperatures (150°F–195°F). They provide an intense, enveloping heat and are great for cardiovascular stimulation and relaxation in shorter sessions (10–20 minutes).
Quick Comparison
Feature
Infrared Sauna
Traditional Sauna
Heat Source
Infrared light
Heated air (stove/rocks)
Temperature Range
110°F–140°F
150°F–195°F
Session Length
30–45 minutes
10–20 minutes
Energy Use
Lower (1.6 kW)
Higher (3.0–4.0 kW)
Benefits
Muscle recovery, pain relief
Cardiovascular health, relaxation
Comfort
Milder heat, dry air
Intense heat, adjustable humidity
Both saunas promote sweating, improved circulation, and stress relief. Your choice depends on your heat tolerance, wellness goals, and budget. Keep reading to learn more about their differences, benefits, and costs.
Traditional vs. Infrared Sauna: What’s the Difference & Which Is Right for You?
How Each Sauna Type Creates Heat
The main difference between infrared and traditional saunas lies in how they produce and deliver heat. This distinction impacts both the temperature levels and the overall comfort of your session. Here's a closer look at how each type generates its unique heat.
Infrared Saunas: Warming You from the Inside Out
Infrared saunas use heaters that emit light waves, which your body absorbs directly - much like the feeling of sunlight on a brisk day. According to Sunlighten, "Infrared sauna technology recreates the healthy, healing infrared wavelengths that come from nature" [4]. What sets infrared saunas apart is their ability to penetrate heat up to 1.5 inches beneath the skin [6]. This approach warms you internally without significantly increasing the air temperature around you. As a result, infrared saunas operate at lower temperatures, typically ranging from 120°F to 150°F [5], and heat up quickly, so you can feel the effects almost immediately.
Traditional Saunas: Heating the Air Around You
Traditional saunas work by heating the air surrounding you. They rely on a stove or heater to warm rocks, which then release heat into the air through convection [4][5]. These saunas can use wood, electric, or gas heaters combined with rocks [3]. Many models also let you pour water over the hot rocks to create steam, which amplifies the sensation of heat and raises humidity levels [3][7]. Traditional saunas operate at higher temperatures, usually between 150°F and 195°F [5], creating a dry, enveloping heat that surrounds your entire body. While traditional saunas provide a more intense, all-encompassing warmth, infrared saunas are often described as offering the gentle, soothing comfort of sunlight [7].
Temperature Ranges and Session Length
The temperature of a sauna plays a key role in how long you can comfortably stay inside. Knowing the differences in heat levels can help you decide which type of sauna suits your preferences and schedule.
Operating Temperatures
Infrared saunas operate at a gentler heat, typically between 110°F and 140°F. This lower temperature is easier on the body, allowing for longer, more comfortable sessions. Unlike traditional saunas, infrared saunas warm your body directly through infrared panels rather than heating the air around you.
On the other hand, traditional saunas are much hotter, with temperatures ranging from 150°F to 195°F, and some models can even reach up to 230°F[2][13]. This creates an intense, enveloping heat that many sauna enthusiasts enjoy.
"Infrared saunas can definitely be much more comfortable for people while delivering the same sort of benefits."
– Melissa Young, MD, Functional Medicine Specialist, Cleveland Clinic [2]
The difference in heat distribution explains these variations. In infrared saunas, about 80% of the heat directly warms your body, with only 20% heating the air[9]. Traditional saunas, by contrast, heat the air first, which then transfers warmth to your body.
Sauna Type
Temperature Range
Infrared Sauna
110°F - 140°F
Traditional Sauna
150°F - 195°F
These temperature differences not only affect comfort but also determine how long you can stay in each type of sauna.
How Long Each Session Lasts
Infrared saunas, with their milder heat, allow for longer sessions. Experienced users can enjoy sessions lasting 30–45 minutes, while beginners are advised to start with shorter sessions of 5–10 minutes until they adjust to the heat[10][12].
In contrast, the intense heat of traditional saunas means shorter sessions are recommended. Most people should limit their time to 10–20 minutes. Beginners should start on the lower end of this range and exit immediately if they feel dizzy or unwell[10][11].
Staying hydrated is crucial for both types of saunas. Make sure to drink water before, during, and after your session to avoid dehydration[10].
Infrared saunas offer a longer, more relaxed experience, while traditional saunas provide a quick, intense burst of heat. Each option caters to different preferences, so the choice depends on what you’re looking for in your sauna experience.
Health Benefits: What Each Type Offers
Both infrared and traditional saunas bring unique advantages to the table, leveraging different heat delivery methods to support your well-being in distinct ways.
Sweating and Blood Flow Effects
Infrared saunas encourage sweating at lower temperatures (120°F–140°F), while traditional saunas require higher heat (150°F–195°F). Both approaches help flush out toxins, including heavy metals like mercury, lead, and arsenic[3][14]. Infrared saunas, however, are known for increasing heart rate and circulation at more tolerable temperatures, with cardiovascular effects similar to a brisk walk[3]. On the other hand, traditional saunas create a more intense heat environment, prompting the cardiovascular system to work harder and boosting circulation rapidly.
The deeper heat penetration of infrared saunas is often credited with promoting more efficient detoxification[8]. These benefits also extend to aiding muscle recovery and overall cardiovascular health.
Muscle Recovery and Pain Management
Infrared saunas shine when it comes to muscle recovery, thanks to their ability to deliver heat deeper into the skin and neuromuscular system compared to the heated air in traditional saunas[17]. This deeper penetration is particularly useful for relieving chronic pain associated with conditions like ankylosing spondylitis and rheumatoid arthritis[3].
Studies back these claims. For example, one study found that men performed better on a countermovement jump test after using an infrared sauna post-workout[17]. Another showed that athletes who used a whole-body infrared sauna bag for 40 minutes daily over four days experienced improved muscle performance[18].
"Because infrared is sending a wave of light, essentially, towards your body, it actually penetrates your body deeper. As a result, it can better transmit heat to your muscles, blood vessels, and nerves." – Victoria H. Maizes, MD, Professor of Medicine and Public Health, University of Arizona Center for Integrative Medicine[18]
Traditional saunas, while not as targeted, still provide excellent muscle relaxation and pain relief by exposing the body to intense heat[16].
"The biggest reason most athletes like the sauna is it improves recovery time. The heat from the sauna enhances the circulation of oxygen- and nutrient-rich blood throughout your body. This, in turn, helps muscles damaged by exercise repair, so you can get back on the saddle faster." – John Gallucci, Jr., A.T.C., D.P.T., CEO of JAG-ONE Physical Therapy[17]
Additionally, infrared sauna sessions after exercise have been shown to enhance recovery of explosive strength and reduce muscle soreness[15]. For individuals with chronic conditions like ankylosing spondylitis or rheumatoid arthritis, small studies have observed improvements in pain, stiffness, and fatigue following infrared sauna use[3].
Skin Benefits and Stress Relief
Both types of saunas contribute to stress relief by stimulating endorphin production - your body's natural mood enhancers. They also provide a calming environment for introspection, which may help reduce anxiety, depression, and burnout[20].
"Giving yourself that kind of introspective time is extremely successful in helping to mitigate anxiety, depression and burnout." – Amy Zack, MD, Family Medicine Provider, Cleveland Clinic[1]
Infrared saunas may offer additional benefits for skin health. Their lower temperatures and deeper heat penetration can stimulate collagen production without irritating sensitive skin[19]. Traditional saunas, with their higher heat, encourage profuse sweating that helps clear toxins and impurities, leaving skin feeling refreshed[1][19].
"The heat from saunas can improve circulation and promote a healthy glow, but overuse or improper care can lead to dehydration or irritation." – Dr. Ashley Magovern, Board-certified dermatologist[19]
Regular sauna sessions have also been linked to improved sleep quality and may even lower the risk of neurocognitive diseases like dementia and Alzheimer's disease[1]. For those with chronic fatigue syndrome, consistent infrared sauna use over four weeks has been shown to significantly reduce fatigue and improve mood[3].
Each sauna type brings its own strengths. Infrared saunas are particularly effective for deep muscle recovery and chronic pain relief, while traditional saunas excel at delivering intense relaxation and cardiovascular stimulation through higher heat exposure.
Energy Use and Operating Costs
When considering a sauna, it's important to think beyond the upfront cost. Energy usage and installation expenses can vary widely between infrared and traditional saunas, making these factors key when deciding which type suits your lifestyle and budget.
Power Consumption Differences
Infrared saunas are more energy-efficient compared to traditional models. They typically use about 1.6 kW of power, whereas traditional saunas require between 3.0 and 4.0 kW. For daily 40-minute sessions, an infrared sauna consumes around 120 kWh per month, while a traditional sauna uses approximately 225 kWh. With an average electricity rate of $0.12 per kWh, that translates to monthly operating costs of about $14.40 for an infrared sauna versus $27.00 for a traditional electric sauna[21][23].
"Infrared saunas generally have cheaper operating costs than traditional saunas because they require dedicated amp plugs (for medium to large units) and don't require breakers like traditional saunas." – Sal Fais, Author, Salus Saunas[27]
Infrared saunas also heat up faster - about 10 minutes compared to 30 minutes for traditional saunas - further reducing energy consumption. In practical terms, infrared saunas can be up to four times cheaper to operate. A one-hour session in an infrared sauna costs between 15 cents and $1, while a 6 kW traditional steam sauna costs about 72 cents per hour[22][23].
Sauna Type
Monthly Electricity Cost
Annual Maintenance Cost
Total Monthly Cost (w/ Maintenance)
Infrared (6 kW, 40 min/day)
$14.40
$150
$26.90
Traditional Electric (6 kW, 75 min/day)
$27.00
$150
$39.50
Calculations based on $0.12/kWh and typical usage patterns[23]
Setup and Upkeep Costs
In addition to energy efficiency, the initial costs and installation requirements also set the two sauna types apart.
Infrared saunas generally have a lower upfront cost, with kits priced between $1,500 and $6,000. Traditional sauna kits, on the other hand, range from $2,000 to over $10,000[24]. Installation costs also lean in favor of infrared saunas, typically ranging from $0 to $1,000 for professional setups. In contrast, traditional saunas can cost anywhere from $500 to over $3,000 for installation[24][25]. Additionally, infrared sauna kits are often easier to install yourself, which can save even more money.
For both types, additional costs may arise from professional services like electrical work or preparing a foundation for outdoor installations. Maintenance expenses are similar for both options, averaging $150 to $200 annually, as shown in the table above[23].
To further reduce costs, consider energy-saving strategies like running your sauna during off-peak hours. When shopping, prioritize units with low kWh heater ratings and energy-efficient features to keep operating expenses manageable over time[22][23][26].
Comfort and Who Can Use Each Type
Choosing the right sauna isn’t just about energy efficiency or heat output - it’s also about how comfortable you feel during use. The type of sauna you select should align with your personal heat tolerance and wellness goals.
Air Quality and Comfort Levels
The key difference between infrared and traditional saunas lies in their heating methods, which significantly impact air quality and comfort. Infrared saunas create a dry, gentle heat with low humidity levels ranging from 20% to 30% [29]. This environment feels like relaxing under warm sunlight and is easier for many people to tolerate [4].
"An infrared sauna uses infrared light to heat your body directly without heating the rest of the room." – Casey Kelley, M.D., Founder and Medical Director at Case Integrative Health in Chicago [28]
On the other hand, traditional saunas offer a more customizable experience. By pouring water over heated stones, you can adjust the humidity to your liking. You can keep the air dry, similar to an infrared sauna, or increase the humidity to 40% or more [29]. The resulting steam creates an intense, enveloping heat that some users enjoy, though others might find it overwhelming [4].
"A regular sauna heats the air in the room first, thus, heating your body within it." – Casey Kelley, M.D., Founder and Medical Director at Case Integrative Health in Chicago [28]
Traditional steam saunas are known for their thick, humid air, which can feel heavier and requires proper ventilation [4]. In contrast, infrared saunas maintain cleaner, drier air, making them easier to breathe in for many users. These differences in air quality and heat intensity play a major role in determining which sauna is more comfortable for you.
Options for Heat-Sensitive People
If you’re sensitive to heat, infrared saunas might be the better choice. They operate at lower temperatures, ranging from 110°F to 140°F, compared to traditional saunas, which run between 150°F and 195°F and can even reach up to 230°F [31]. This lower temperature range makes infrared saunas more comfortable for extended sessions without feeling overwhelming.
"These saunas use infrared panels instead of conventional heat to easily penetrate human tissue, heating up your body before heating up the air." – Vivian Eisenstadt, MAPT, CPT, MASP [9]
Infrared saunas work by directly heating your body rather than the surrounding air, which is particularly helpful for those who struggle with high ambient heat. For individuals with respiratory conditions, the moist heat of traditional saunas may help relax airways and ease breathing [30]. However, the drier air of infrared saunas can be more tolerable for others.
"Wet sauna use likely hydrates the respiratory tract, improving the ability to move mucus from the respiratory tract more easily with coughing." – Amy Zack, MD [1]
Traditional saunas can elevate your heart rate to 120–150 beats per minute, mimicking the effects of moderate exercise like brisk walking or jogging [3]. If you’re new to saunas or have cardiovascular concerns, starting with an infrared sauna can provide a gentler introduction to heat therapy. For heat-sensitive individuals, shorter sessions of 5–10 minutes are recommended initially, gradually increasing duration as your body adjusts [3]. Always stay hydrated and consult a healthcare professional before beginning regular sauna use, especially if you have underlying health conditions. If you feel dizzy or uncomfortable, exit the sauna immediately and cool down [30].
Which Sauna Type Is Right for You
Deciding between an infrared sauna and a traditional sauna comes down to your wellness goals, heat tolerance, and personal preferences. Both offer unique ways to support your health, but they do so with different approaches to heat therapy.
Traditional saunas are perfect for those who enjoy intense heat. These saunas create a classic experience, raising your heart rate to 120–150 beats per minute - similar to the effects of brisk walking or running [3]. A Finnish study even reported a 63% lower risk of sudden cardiac death among regular users of traditional saunas [3]. If you're looking for cardiovascular benefits and can handle shorter sessions of 15–20 minutes due to the high heat, this might be your ideal choice.
Infrared saunas, on the other hand, offer a gentler heat and allow for longer sessions. Operating at temperatures between 120°F and 140°F, these saunas are comfortable enough for sessions lasting up to 45 minutes [8]. Melissa Young, MD, a Functional Medicine Specialist, explains:
"Infrared saunas can definitely be much more comfortable for people while delivering the same sort of benefits" [2].
Infrared saunas are especially effective for pain relief and muscle recovery, making them a great option for individuals with mobility challenges or those who find high temperatures difficult to tolerate [32]. Essentially, the choice between the two comes down to whether you prefer high-intensity heat or longer, more moderate sessions.
When deciding, think about your specific health needs. Traditional saunas are great for boosting cardiovascular health, while infrared saunas focus on easing pain and aiding post-workout recovery. If you have respiratory sensitivities, the lower temperatures of an infrared sauna might feel more manageable [3].
Other Considerations
Budget and energy efficiency can also influence your decision. Infrared saunas typically use less energy, which could mean lower operating costs over time [5].
For those curious about trying infrared saunas, Rebalance Massage Clinic offers sessions starting at $20 for 15 minutes, $25 for 20 minutes, and $35 for 30 minutes. Their wellness-focused environment is designed to support pain relief and recovery.
If you're new to saunas, start slow - try sessions of 5–10 minutes at around 110°F. And if you have any underlying health conditions, it's always a good idea to check with your healthcare provider first.
FAQs
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What are the main health benefits of infrared saunas compared to traditional saunas?
Infrared saunas and traditional saunas each bring distinct benefits to the table, catering to different wellness needs.
Infrared saunas operate at lower temperatures, usually between 120–140°F, gently warming the body from within. This approach allows for longer, more comfortable sessions and deeper heat absorption. Benefits often include detoxification, better circulation, muscle relaxation, and even support for weight management. They may also provide relief for individuals dealing with conditions like arthritis or fibromyalgia.
In contrast, traditional saunas crank up the heat, running at temperatures between 150–195°F. This intense heat encourages heavy sweating, which can boost cardiovascular health, help lower blood pressure, and promote stress relief. Regular use has even been associated with a reduced risk of heart disease and improvements in mental well-being.
The choice between these two largely depends on what you're looking for. Infrared saunas are great for those who prefer a gentler, targeted approach, while traditional saunas suit individuals seeking a more vigorous and intense experience.
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Are infrared saunas more energy-efficient than traditional saunas, and how does this impact cost savings?
Infrared saunas are known for being more energy-efficient compared to traditional saunas, which can translate into noticeable savings on your energy bills. On average, infrared saunas use about 1.2 to 1.6 kW of electricity per hour, whereas traditional saunas consume roughly 6 kW per hour. This difference in energy usage means you could potentially cut your energy costs by 30% to 50%, depending on how often you use the sauna.
Another key factor is how they work. Infrared saunas heat your body directly rather than warming the surrounding air. Because of this, they operate at lower temperatures - typically between 120°F and 140°F, compared to the 150°F to 190°F range of traditional saunas. This not only makes them more energy-efficient but also creates a milder, more comfortable experience for many users.
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What type of sauna is better for people sensitive to heat or with respiratory conditions?
If you’re sensitive to intense heat or have respiratory challenges, an infrared sauna might be a more comfortable alternative to a traditional sauna. These saunas operate at lower temperatures, typically ranging from 120°F to 150°F. This milder heat is easier to tolerate, especially for those who find the high temperatures of traditional saunas overwhelming. Plus, the infrared heat works by penetrating directly into your body, promoting benefits like better circulation and muscle relaxation - without the need for the scorching air.
On the other hand, traditional saunas heat the air to temperatures between 150°F and 195°F. While this can be invigorating for some, it may feel too intense for individuals with respiratory conditions such as asthma or COPD. Infrared saunas, with their gentler warmth, still deliver perks like relaxation and detoxification, making them a more approachable option for a wider range of users.