Infrared sauna studios often list a long menu of benefits. Some have modest research behind them; many have none. Here is an honest summary, so you can enjoy a session without buying into claims that don’t hold up.
What is actually known
- It warms you at a lower air temperature. Infrared panels heat your body directly, so rooms usually sit around 120–140°F, compared with 150–195°F in a traditional sauna. That is a fact about how they work, not a health claim.
- Small studies report short-term cardiovascular effects. A summary of published research on far-infrared saunas in Canadian Family Physician (Beever, 2009) found limited, early evidence of improvements in blood pressure and heart function, mostly from small studies, several in Japan using a warm-sauna routine called Waon therapy. The author called for larger trials.
- Most long-term sauna research is not about infrared. The widely cited findings linking regular sauna use with lower cardiovascular death come from Finnish men using traditional saunas (JAMA Internal Medicine, 2015; Mayo Clinic Proceedings review, 2018). They are observational and cannot show cause and effect — and they don’t tell us about infrared rooms.
- Relaxation is a real reason to go. Many people simply feel good after a warm, quiet session. That is a fine reason on its own.
Claims to be skeptical of
- “Detox.” Sweat is mostly water and salt. There is no good evidence that saunas remove toxins in amounts that matter.
- Weight loss. The drop on the scale is water. See does a sauna help you lose weight?
- Treating a disease. No sauna is a substitute for medical treatment. The FTC expects health claims in advertising to be backed by competent and reliable scientific evidence — many studio claims would struggle to meet that bar.
Using an infrared sauna sensibly
- Sessions are commonly 20–45 minutes; leave sooner if you feel dizzy, sick or unwell. See how long to stay in a sauna.
- Drink water before and after.
- If you are pregnant, have a heart condition or low blood pressure, or take medicines that affect sweating, ask a doctor first.
Want to try one? City pages let you filter to infrared saunas — search infrared saunas or compare with a traditional sauna.
Frequently asked questions
What are the proven benefits of an infrared sauna?
Proven is a strong word here. Small studies of far-infrared sauna sessions have reported short-term effects such as lower blood pressure and improved blood-vessel function, and many people find the sessions relaxing. Large, long-term studies like those on traditional Finnish saunas have not been done for infrared saunas.
Does an infrared sauna detox your body?
There is no good evidence that sweating in an infrared sauna removes meaningful amounts of toxins. Your liver and kidneys do that work. Treat detox claims with suspicion.
Is an infrared sauna better than a traditional sauna?
Not in any proven way. Infrared saunas run cooler, which some people find easier to tolerate; traditional saunas have far more long-term research behind them. Choose the one you enjoy and will use.