Traditional Saunas Vs Infrared – Which Is Right For You?

Saunas have become a staple in the world of wellness, offering a relaxing escape and a multitude of health benefits. From ancient Finnish traditions to modern spa technologies, saunas continue to evolve, catering to diverse preferences and needs. Today, the debate often comes down to infrared vs traditional saunas. Which one should you choose for your lifestyle and health goals?

If you’re curious about the differences, benefits, and which type of sauna is best suited for your needs, this guide is here to help. We’ll break down the facts, highlight the unique features of each, and explore expert insights so you can make an informed decision.

What’s the Difference Between Infrared and Traditional Saunas?

Before we compare these saunas, let’s define them:

Traditional Saunas:

• How They Work: Traditional saunas use either an electric heater or wood-fired stove to heat the air inside the sauna, typically to temperatures of 150–190°F. The hot air warms your body, creating a full-body sweat.
• Experience: These saunas tend to feel hotter and use steam created by splashing water on hot sauna stones to enhance the heat and humidity.

Infrared Saunas:

• How They Work: Infrared saunas use infrared light to directly heat your body, rather than heating the air. Temperatures are lower, usually ranging between 120–140°F, but the heat penetrates deeper into the skin.
• Experience: Infrared saunas have a gentler heat and a less-intense atmosphere, often making them more accessible to individuals sensitive to high temperatures.

Summary: Traditional saunas heat the air and provide high-temperature environments with steam, while infrared saunas heat the body directly at lower temperatures using light waves.

Health Benefits of Saunas

Both traditional and infrared saunas offer exceptional health benefits, but there are some key differences to keep in mind.

Shared Benefits of Both Saunas:

1. Stress Reduction

Both saunas use heat to relax your muscles and release endorphins, helping you de-stress mentally and physically.

2. Improved Circulation

The heat causes blood vessels to dilate, which improves circulation and delivers oxygen to muscles and tissues.

3. Detoxification

Sweating flushes out toxins and impurities, boosting your body’s natural cleansing processes.

Differences in Benefits:

• Infrared Saunas:
• Penetrate deeper into the skin, which is believed to help with muscle recovery and joint pain relief.
• Operate at lower temperatures, making them more suitable for people who find traditional sauna heat overwhelming.
• Their lower heat levels are thought to stimulate a deeper sweat for detoxification.
• Traditional Saunas:
• Provide a more immersive, classic sauna experience with high heat and steam.
• Benefit respiratory health due to the humid atmosphere, helpful for those with colds or congestion.

Heating Mechanisms and Their Impact on the Body

The heating methods offer distinct physiological effects:

• Traditional Saunas heat the air first, which warms your body indirectly. This is a more surface-level heat that may feel intense but doesn’t penetrate deeply.
• Infrared Saunas use infrared light to emit radiant heat that penetrates up to 1.5 inches beneath the skin. This provides a more efficient heating process at lower temperatures, which can be more comfortable.

If you’re looking for a deeply therapeutic heat for muscles or joints, infrared saunas might be the better choice. On the other hand, if you enjoy the full-sensory heat and steam experience, traditional saunas deliver.

The Role of Saunas in Detoxification and Weight Loss

Both types of saunas promote sweating, but their effects can differ:

• Infrared Saunas are often marketed for their ability to promote deeper detoxification because the heat penetrates deeper, potentially triggering a higher volume of sweat at a lower heat.
• Traditional Saunas provide a classic detox experience through profuse sweating at higher temperatures.

When it comes to weight loss, saunas help by temporarily increasing your heart rate and core temperature, simulating some of the effects of light exercise. While saunas are not a substitute for a workout, regular sessions may complement your fitness routine.

Safety Considerations for Infrared vs Traditional Saunas

While both options are generally safe, there are a few precautions to consider:

Traditional Saunas:

• High temperatures and humidity may not be suitable for individuals with certain health conditions (e.g., heart conditions or low blood pressure).
• Staying in too long can lead to dehydration, so always limit sessions to 15–20 minutes and stay hydrated.

Infrared Saunas:

• The gentler heat makes them more accessible for people sensitive to high temperatures.
• While still safe for most, prolonged exposure to infrared heat without breaks may lead to dehydration or mild dizziness.

Always consult with your doctor before incorporating saunas into your routine, especially if you have underlying health issues or are pregnant.

Choosing the Right Sauna for Your Lifestyle

When deciding between an infrared and traditional sauna, consider the following factors:

1. Heat Preferences:

• Prefer intense heat? Go for a traditional sauna.
• Prefer a gentler, more comfortable warmth? Infrared is your match.

2. Health Goals:

• Targeting deep muscle relaxation, pain relief, and detoxification? Infrared saunas may be better suited.
• Looking for general stress relief and respiratory benefits? The traditional sauna’s high heat and steam deliver.

3. Convenience:

• Infrared saunas are often smaller and plug into standard outlets, making them easier to add to homes.
• Traditional saunas require more space and ventilation, which may not be feasible for all homes.

4. Personal Experience:

• Do you prefer a “classic” sauna atmosphere? Choose traditional.
• Looking for a modern feel with advanced technology? Pick infrared.

What Experts and Users Say

Experts suggest that both saunas have their place in wellness routines. Traditional saunas are time-tested, offering immediate relaxation in a fully immersive environment, while infrared saunas appeal to those looking for cutting-edge, specific health benefits.

Feedback from sauna users often comes down to preference. Some find the high heat of traditional saunas cathartic, while others appreciate the mild, penetrating warmth of infrared saunas for everyday use.

Final Thoughts: Which Sauna Should You Choose?

Ultimately, your choice between infrared and traditional saunas depends on what you’re looking for from the experience. Traditional saunas provide a classic, high-heat experience with the added benefit of steam, while infrared saunas offer modern technology, gentle heat, and a targeted approach to wellness.

Want to decide for yourself? Give both a try at your local spa—or, if you’re ready to bring the sauna experience home, explore models designed for at-home use.

Do you have a strong preference for one type of sauna over the other? Share your experience in the comments below—we’d love to hear your perspective!