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Saunas have been around for centuries, helping people relax, sweat, and feel better. Originally used in many cultures, they have gained popularity worldwide as more people discover their benefits. But what is a sauna, and how does it actually work?
Today, there are two main types of saunas: traditional and infrared. Both help the body sweat and relax, but they work in different ways. Understanding how each one works can help you decide which sauna might be best for you. In this section, we’ll go over the basics before diving deeper into the comparisons in later sections.
What is an Infrared Sauna?
An infrared sauna is a type of sauna that utilizes infrared heaters to emit radiant heat, which is absorbed directly by the body rather than warming the surrounding air. Unlike traditional saunas that rely on high temperatures to induce sweating, infrared saunas operate at a much lower ambient temperature (typically between 45–60°C or 113–140°F).
How Does Infrared Sauna Work?
Infrared saunas use electromagnetic radiation to generate heat, with infrared wavelengths penetrating the skin at varying depths:
- Near-infrared (NIR): Shallow penetration, often associated with skin health and wound healing.
- Mid-infrared (MIR): Moderately deep penetration, thought to enhance circulation and relieve muscle pain.
- Far-infrared (FIR): The most common type in saunas, capable of reaching deeper tissues and warming the body from within.
Because infrared saunas don’t rely on super-hot air, they feel more comfortable and allow for longer sessions while still making you sweat.
What are the Features of Infrared Saunas?
- Lower temperature range (45–60°C) makes it more tolerable for people sensitive to high heat.
- Direct heating penetrates deeper into tissues, potentially aiding muscle relaxation and pain relief.
- Typically made from wood (cedar, hemlock) with built-in infrared panels.
- Portable options available, making home installation easier.
- Additional features like chromotherapy (light therapy) are common.
Things to Consider While taking Infrared Sauna
- Detoxification: Some claims suggest infrared saunas help remove toxins, but scientific evidence on this remains limited. Sweating alone does eliminate small amounts of toxins, but primary detoxification occurs through the liver and kidneys.
- Safety: Generally safe, but users should be mindful of dehydration and overheating. Those with cardiovascular conditions should consult a doctor before use.
- Electromagnetic Field (EMF) Exposure: Some infrared saunas emit EMFs; opting for low-EMF models can help reduce exposure.
- Efficiency: Heats up quickly and uses less energy compared to traditional saunas.
What is a Traditional Sauna?
Traditional saunas, often referred to as Finnish saunas, use a different approach to heat therapy. Instead of infrared light, they heat the air around the user, creating an intense environment that promotes sweating and relaxation. These saunas typically operate at temperatures ranging from 70–100°C (160–212°F).
How Does Traditional Sauna Work?
A traditional sauna consists of a heating element (wood-burning stove, electric heater, or gas heater) that warms a set of sauna stones. Users can pour water over the heated stones to produce steam, temporarily increasing humidity and intensifying the heat sensation. This process, known as löyly in Finnish culture, is a crucial aspect of the sauna experience.
What are the Features of Traditional Saunas?
- High temperature range (70–100°C) induces intense sweating.
- Uses hot air to warm the body rather than direct infrared radiation.
- Constructed with moisture-resistant wood (e.g., cedar, hemlock, Nordic spruce) to withstand high heat and humidity.
- Can be wood-fired, electric, or gas-powered.
- Often designed with tiered benches, allowing users to adjust their heat exposure.
Things to Consider While taking Traditional Sauna
- Heat Tolerance: The high temperatures can be overwhelming for some individuals. Sessions are typically shorter (10-20 minutes) compared to infrared saunas.
- Hydration: Due to excessive sweating, maintaining proper hydration is crucial.
- Respiratory Benefits: Steam from adding water to hot stones can help open airways, making traditional saunas beneficial for those with mild respiratory issues.
- Maintenance: Requires regular cleaning to prevent mold and ensure proper ventilation.
- Cultural Tradition: In Nordic countries, sauna use is a deeply ingrained ritual, often paired with cooling-off periods in cold showers, snow, or natural water bodies.
Infrared and traditional saunas both help with relaxation and sweating, but they work in different ways. Infrared saunas use light to heat the body at lower temperatures, making them more comfortable for longer sessions. Traditional saunas, on the other hand, use high temperatures to create an intense heat experience that has been part of wellness traditions for centuries.
Infrared Sauna vs. Traditional Sauna: What’s the Difference?
Saunas have been used for centuries to promote relaxation, improve circulation, and support overall well-being. Today, there are two primary types of saunas: infrared and traditional. While both offer heat therapy, they work in very different ways, influencing how they feel, their health benefits, and their practical use. Let’s break down the key differences to help you decide which sauna suits you best.
How They Heat Up and Feel?
The biggest difference between infrared and traditional saunas is how they generate heat and how that heat feels.
Infrared Sauna
- Uses infrared light waves to directly heat the body, rather than the surrounding air.
- Operates at lower temperatures, typically 110-130°F.
- Provides a gentler warmth that penetrates deeper into muscles and tissues.
- Allows for longer sessions since the heat isn’t overwhelming.
Traditional Sauna
- Uses a stove (electric, wood, or gas) to heat stones, which then warm the air inside the sauna.
- Operates at higher temperatures, ranging from 150-195°F.
- Feels much hotter because the air is heated first, making you sweat quickly.
- Steam can be created by pouring water on the hot stones, adding to the humidity and intensity of the heat.
Why Does Temperature Matter Practically?
- Infrared saunas provide a deep, soothing heat that helps with muscle relaxation and pain relief.
- Traditional saunas produce an intense heat that encourages heavy sweating and detoxification.
- If you prefer a more comfortable, prolonged heat session, infrared is ideal.
- If you enjoy an intense sweat and the steamy atmosphere, traditional saunas may be better suited for you.
What are the Health Benefits?
Both types of saunas offer significant health benefits, but their effects vary based on how the heat is delivered to the body.
Infrared Sauna Benefits
- Muscle Recovery & Pain Relief: The deep heat penetration helps relieve sore muscles, joint pain, and stiffness, making it a great option for athletes and people with chronic pain.
- Detoxification: Promotes sweating, but at a more tolerable temperature.
- Improved Circulation: Infrared light encourages better blood flow by expanding blood vessels.
- Weight Loss Support: Some studies suggest increased heart rate during infrared sauna use can mimic the effects of light exercise.
- Lower Heat Stress: More suitable for people who may not tolerate high temperatures well.
Traditional Sauna Benefits
- Respiratory Health: The hot air and steam can help open airways and relieve congestion.
- Cardiovascular Benefits: Regular use has been linked to lower blood pressure and a reduced risk of heart disease.
- Stronger Detoxification: Higher heat leads to more sweating, which some believe enhances detox effects.
- Stress Reduction & Mental Clarity: The intense heat promotes deep relaxation, reducing stress and boosting mental clarity.
What Science Says?
- Infrared waves penetrate deeper into body tissues, which may provide better pain relief and muscle relaxation.
- Traditional sauna steam helps moisten airways, making it beneficial for respiratory issues.
- Studies show both sauna types can support cardiovascular health by increasing heart rate and circulation, but traditional saunas have a longer history of research in this area.
Setup and Maintenance
Choosing between an infrared and traditional sauna also depends on how much effort you’re willing to put into installation and maintenance.
Infrared Sauna
- Easy installation: Can be set up almost anywhere in the home.
- Smaller size options available: Some are portable, such as infrared sauna tents or small cabins.
- Lower energy usage: Uses less electricity due to lower temperature requirements.
- Minimal maintenance: No water or steam means fewer concerns about mold buildup.
Traditional Sauna
- Requires more space: Needs proper insulation and ventilation.
- Longer heating time: Can take 30-60 minutes to reach optimal temperature.
- Higher energy consumption: Uses more power to heat the air.
- More upkeep needed: Regular cleaning is necessary to prevent mold and maintain wooden surfaces.
Which One is More Practical?
- Infrared saunas are plug-and-play, while traditional saunas may require professional installation.
- Traditional saunas require ventilation to avoid excess moisture buildup.
- If you prefer a low-maintenance option, infrared is the better choice.
- If you value an authentic sauna experience and have space, a traditional sauna could be worth the investment.
Which Sauna is Right for You?
Choosing between infrared and traditional saunas depends on your personal preferences and health goals:
Choose Infrared Sauna If:
✅ You prefer gentler, deep-penetrating heat that isn’t overwhelming.
✅ You have muscle pain or joint stiffness and want relief.
✅ You want a sauna that uses less energy and is easy to install.
✅ You don’t like intense sweating or high humidity.
Choose Traditional Sauna If:
✅ You enjoy a hot, steamy experience and want intense sweating.
✅ You’re looking for cardiovascular and respiratory benefits.
✅ You have the space for a larger sauna and don’t mind longer heating times.
✅ You want a social or cultural sauna experience.
Both infrared and traditional saunas are great for health, but they work in different ways. Infrared saunas are modern, easy to use, and focus on deep muscle relaxation. Traditional saunas bring high heat, heavy sweating, and a classic sauna feel.
Choosing the right one comes down to your heat preference, health goals, and how much space you have. No matter which you choose, both can help you relax, feel good, and support your overall wellness.
Which Sauna is Better for Specific Needs?
Choosing between an infrared sauna and a traditional sauna depends on your personal goals, health conditions, and lifestyle. Both offer significant wellness benefits, but they function differently, making them better suited for different needs. Let’s break it down to help you decide.
Does a Sauna Help with Weight Loss?
Saunas don’t directly burn fat, but they can support weight loss in other ways. When exposed to heat, the body works harder to regulate its temperature, increasing heart rate and boosting circulation, which can lead to calorie burn.
Infrared Sauna for Weight Loss
- Better for metabolism: Infrared saunas heat the body directly, raising core temperature and mimicking the effects of mild cardio.
- Longer sessions: Since infrared saunas operate at lower temperatures, users can stay in them longer, leading to extended calorie-burning potential.
- Supports detoxification: Sweating removes small amounts of heavy metals and toxins, which some believe helps metabolic function (though the liver and kidneys are the primary detox organs).
- May reduce water retention: Sweating can temporarily lower water weight, but hydration is still key.
✅ Best for: Those looking for gentle, extended heat exposure to complement a fitness or detox routine.
Traditional Sauna for Weight Loss
- Higher heat = more sweating: Traditional saunas operate at hotter temperatures, leading to intense sweating.
- Increases heart rate: The high heat simulates cardiovascular exercise, similar to light jogging.
- Shorter sessions: Due to the high heat, most people can only tolerate 10-20 minutes at a time.
✅ Best for: Those who enjoy intense sweating and want a cardiovascular boost similar to exercise.
🔹 Which is better? While neither sauna is a substitute for exercise, infrared saunas may have a slight edge for long-term metabolic benefits, while traditional saunas mimic short bursts of cardiovascular effort.
Which Sauna is Best for Muscle Recovery and Pain Relief?
Saunas have long been used to soothe sore muscles, but the way they deliver heat impacts their effectiveness.
Infrared Sauna for Muscle Recovery
- Deep heat penetration: Infrared waves reach deeper into tissues, helping to relieve soreness and inflammation.
- Supports blood flow: Studies suggest infrared heat can enhance circulation, speeding up recovery from workouts or injuries.
- Good for chronic pain: Those with arthritis, fibromyalgia, or joint stiffness may benefit from the gentle, lasting warmth.
✅ Best for: Athletes, individuals with chronic pain, and those looking for targeted muscle relief.
Traditional Sauna for Muscle Recovery
- Relaxes muscles quickly: The intense heat from a traditional sauna warms muscles and reduces stiffness.
- Steam can ease joint pain: In humid sauna environments, steam can soothe sore joints and enhance relaxation.
- Ideal for post-exercise relaxation: Many people use traditional saunas after workouts to relieve tension.
✅ Best for: General muscle relaxation and short-term relief from stiffness.
🔹 Which is better? Infrared saunas provide deeper relief for chronic pain and recovery, while traditional saunas excel at quick muscle relaxation.
Which Sauna Helps with Breathing and Skin Health?
Traditional Sauna for Respiratory Health
- Steam helps open airways: Pouring water on sauna stones increases humidity, which can help with sinus congestion, colds, and mild asthma.
- Clears mucus: The warm air helps loosen mucus, making it easier to breathe.
- May reduce allergy symptoms: Some users find relief from seasonal allergies due to improved airflow.
✅ Best for: People with congestion, sinus issues, or those who enjoy a steamy environment.
Infrared Sauna for Skin Health
- Supports collagen production: Near-infrared wavelengths may help improve skin elasticity and tone.
- Deep sweating unclogs pores: Regular infrared sauna use may reduce acne and promote clearer skin.
- Gentle on sensitive skin: The lower temperatures are less likely to irritate those with rosacea or dryness.
✅ Best for: People focused on skin rejuvenation and gentle detoxification.
🔹 Which is better? Traditional saunas are better for respiratory relief, while infrared saunas are ideal for skin health and gentle detoxification.
Both infrared and traditional saunas have great benefits, but it depends on what you need. Infrared saunas work best for muscle recovery, pain relief, and skin health, while traditional saunas are great for respiratory relief, intense sweating, and quick relaxation.
No matter which one you choose, adding a sauna to your routine can help you feel healthier and more relaxed!
