Sauna bathing has long been a practice for relaxation and promoting wellness, utilizing either the traditional dry sauna or the newer infrared sauna. Deciding which one is “better” depends on the user’s specific health goals, tolerance for heat, and practical considerations. The fundamental difference lies in how they generate and transfer heat to the body, which influences the user experience and physiological effects. This comparison clarifies the unique mechanisms and outcomes of both sauna types.
Heat Generation and Delivery Method
A traditional dry sauna, often referred to as a Finnish sauna, heats the air inside the cabin using an electric element or a wood-burning stove, typically with heated stones. The primary method of heat transfer is through convection, where the hot air circulates and warms the skin, and conduction from contact with the benches. This process warms the body from the outside in, with the air temperature being the main driver of the experience.
In contrast, an infrared sauna uses specialized panels to emit invisible light waves, a form of electromagnetic radiation. These light waves are absorbed directly by the body’s surface and penetrate the tissues, generating heat internally without significantly warming the surrounding air. This method, known as radiant heat, allows the body to be warmed directly. The focus shifts to delivering heat energy directly into the body.
Temperature Range and Comfort Level
Traditional dry saunas operate at a substantially higher ambient temperature, typically ranging from 160°F to 195°F (71°C to 90°C). This intense, enveloping heat causes rapid and profuse sweating due to the high external temperature, characteristic of the classic sauna experience. While the air is dry, water can be poured over the heated stones to create brief bursts of steam, temporarily increasing the humidity and perceived heat intensity.
Infrared saunas maintain a significantly lower air temperature, usually between 110°F and 140°F (43°C to 60°C). Despite the milder air, the direct radiant heat penetrates the body’s tissues up to an inch and a half, which can induce a deep sweat similar to a traditional sauna. This lower temperature profile allows users to tolerate longer sessions, often 30 to 45 minutes, compared to the typical 15- to 20-minute sessions in a dry sauna. The gentler heat is often preferred by individuals who find the extreme heat overwhelming or difficult to breathe.
Comparative Physiological Effects
The differing heat delivery mechanisms result in variations in the physiological response. Traditional saunas, with their high ambient heat, impose a greater thermal load, leading to a more rapid and intense increase in heart rate and cardiovascular load. This intense heat exposure is believed to be particularly effective for cardiovascular conditioning, mimicking the effects of moderate exercise. The extensive research on traditional Finnish saunas has well-established links to improved cardiovascular health outcomes, such as reduced risk of sudden cardiac death and improved vascular function.
Infrared saunas, operating at lower temperatures, still elicit comparable physiological responses, including increased circulation and vasodilation, but often with less stress on the respiratory system. Proponents of infrared heat often suggest that the deeper tissue penetration by the radiant waves may promote more effective “detoxification” by mobilizing toxins stored in fat cells. While both sauna types induce sweating, some research suggests that infrared heat may be particularly beneficial for chronic conditions like joint pain and muscle recovery due to its ability to warm tissues more directly. The infrared experience is a more gradual deep warming over a longer period.
Practical Considerations for Selection
Choosing between the two involves practical considerations related to installation and operation. Traditional dry saunas typically require dedicated electrical wiring and robust ventilation to manage the high heat and potential moisture from steam. They also have a longer warm-up time, often needing 30 to 60 minutes to reach optimal temperature.
Infrared saunas are more accommodating for home installation, often requiring only a standard electrical outlet and less complex ventilation. They are more energy-efficient and heat up faster, sometimes in as little as 10 to 20 minutes, making them convenient for spontaneous use. Operating costs for an infrared sauna are usually lower due to reduced energy consumption.