An infrared (IR) sauna uses light emitters to deliver radiant heat, which is absorbed directly by the skin and underlying tissues, creating a warming effect within the body distinct from heating the surrounding air. Given the growing popularity of this technology, understanding the safety profile and adhering to established protocols are important for a safe experience.
How Infrared Heat Differs From Traditional Heat
The primary distinction between an infrared sauna and a traditional sauna lies in the method of heat generation and transfer. Traditional saunas use heated rocks or electric heaters to warm the surrounding air to very high temperatures, typically 180°F to 200°F, transferring heat to the body through convection.
Infrared saunas, in contrast, use specialized panels to emit infrared light waves (part of the sun’s natural spectrum, without UV rays). These waves are absorbed directly by the body, generating heat internally without significantly raising the ambient air temperature. This allows infrared saunas to operate at much lower air temperatures, often between 120°F and 140°F, which users find more comfortable. The radiant heat promotes profuse sweating at these milder temperatures.
Essential Safety Protocols and Common Risks
The most common risk associated with infrared sauna use is dehydration, resulting from significant fluid loss through sweating. Users should proactively replenish lost fluids by drinking water or an electrolyte-rich beverage before and after a session. Keeping water available during the session is also recommended.
Session duration must be managed carefully, especially for newcomers, to prevent overheating or heat exhaustion. Beginners should start with sessions lasting 10 to 15 minutes and gradually increase the time as tolerance improves. The maximum recommended session time is generally 30 to 45 minutes, as prolonged exposure increases the risk of raising the core body temperature too high. Temperatures should be kept moderate, ideally between 110°F and 140°F.
Some individuals may experience temporary side effects upon exiting, such as dizziness, lightheadedness, or mild nausea, often related to a temporary drop in blood pressure. It is important to exit slowly and rest immediately if any discomfort is felt. Discontinue use immediately if you feel ill, overly hot, or dizzy.
Medical Conditions Requiring Strict Avoidance
Pre-existing health conditions require medical clearance or strict avoidance before using an infrared sauna due to the heat stress involved. Pregnant women should not use infrared saunas because the increase in core body temperature poses a risk to the developing fetus.
Since regulating heat places stress on the cardiovascular system, individuals with recent or uncontrolled cardiovascular issues must consult a physician before use. This includes those with a recent heart attack, congestive heart failure, or severe low or high blood pressure, as heat exposure increases heart rate and blood flow.
Anyone with a fever or an acute, enclosed infection should avoid the sauna until the condition resolves. Metal implants, such as pins and artificial joints, are generally safe because they reflect infrared waves. However, medical guidance is advised for silicone implants, which may absorb heat differently.
Certain medications, including diuretics, beta-blockers, and some antihistamines, can impair the body’s ability to sweat and regulate heat, increasing the risk of heat stroke; medical consultation is imperative if taking these. People with conditions causing insensitivity to heat or impaired sweating, such as diabetes with neuropathy or multiple sclerosis, should also avoid use.