Infrared Saunas vs Traditional Saunas Explained

Some people climb mountains for the thrill. Others jump into ice baths for the shock. And then there are those who sit in a heated box, sweating out their stress like it owes them rent. Welcome to the wonderful world of saunas—ancient, steamy rituals turned into modern wellness obsessions. But not all sweat lodges are created equal. In one corner, we have the traditional sauna, beloved by Finns and spa-goers alike, where rocks get roasted and steam rises like a moody opera. In the other, the infrared sauna, a newer, quieter contender that warms you up from the inside out like a slow-cooking rotisserie chicken. Let’s unpack the battle of heat versus heat: infrared saunas vs traditional saunas.

 

First, the basics. A traditional sauna heats the air around you, often using a stove and hot rocks, raising room temperatures to anywhere between 160°F and 200°F (71°C to 93°C). Tossing water on the rocks spikes humidity, creating that enveloping wall of steam. You sweat because the air is hot. Infrared saunas, by contrast, don’t heat the room. Instead, they use infrared panels that emit light waves to penetrate your skin directly, raising your core temperature while the room stays a modest 110°F to 140°F (43°C to 60°C). You sweat because your tissues are warming from within. Less air suffocation, more gentle simmer.

 

Physiologically, both types get your heart pumping. But the how matters. A 2015 study published in JAMA Internal Medicine followed more than 2,300 middle-aged men in Finland over two decades and found that frequent sauna use (traditional) was associated with a lower risk of cardiovascular disease and all-cause mortality. Infrared saunas haven't been studied at that same scale, but smaller trials, like a 2009 study in Canadian Family Physician, have shown benefits for patients with congestive heart failure, reducing symptoms and improving exercise tolerance. So while traditional saunas carry centuries of observational backing, infrared models are catching up with targeted clinical studies.

 

Let’s talk detox. Many sauna enthusiasts claim they're sweating out heavy metals, plastics, and all sorts of accumulated modern nastiness. But is that really true? A 2012 study in Journal of Environmental and Public Health tested sweat for various toxins and found trace amounts of mercury, lead, cadmium, and BPA. Not exactly a deep-cleanse miracle, but it's not nothing either. Still, kidneys and liver do most of the detox work. Sweating plays a supporting role—like a tambourine in a rock band. Important, but not the headliner.

 

Now, about that weight loss claim. Sorry to break it to you, but sitting still in a sauna won't magically melt fat. According to research from the British Journal of Sports Medicine, a single 30-minute infrared session might burn around 100 to 150 calories—roughly equivalent to a brisk walk. Traditional saunas may burn slightly more due to higher temps, but it varies widely based on body mass, hydration, and session intensity. Bottom line: saunas are a recovery tool, not a treadmill in disguise.

 

Speaking of recovery, saunas do have solid evidence when it comes to easing sore muscles and reducing inflammation. Infrared heat in particular may promote mitochondrial function and upregulate heat shock proteins, both of which support tissue repair. A 2021 review in Frontiers in Physiology highlighted how thermal therapy can reduce delayed onset muscle soreness (DOMS) and accelerate muscle recovery post-exercise. If you've ever stepped out of a sauna and felt like your muscles sighed in relief, now you know why.

 

And the emotional perks? Let’s not ignore the mental exhale that comes with a sauna session. Regular use has been linked to reduced stress, better sleep, and even improved mood through endorphin release and cortisol reduction. One study from Psychosomatic Medicine in 2017 observed measurable reductions in cortisol levels after heat exposure. Plus, let’s face it—there’s something ritualistic about sitting still in a warm, quiet room that reminds us to breathe deeper and scroll less.

 

But it's not all spa music and zen. Saunas aren't for everyone. People with low blood pressure, heart arrhythmias, or who are pregnant should consult a doctor first. Overheating, dehydration, and electrolyte imbalances are real risks. Infrared may feel gentler, but prolonged exposure can still lead to heat stress, especially if users ignore time limits or skip hydration. The FDA has issued guidance reminding consumers that claims about infrared sauna benefits are often unsubstantiated, especially those promising cancer cures or dramatic weight loss.

 

And let’s not overlook the commercial side of things. Infrared saunas are now fixtures in biohacking circles, thanks to endorsements from high-profile figures like Gwyneth Paltrow and Ben Greenfield. Wellness brands market them as detox dynamos and longevity tools, with sleek wood paneling and Bluetooth speakers. Traditional saunas, meanwhile, are finding new fans in cold countries and luxury gyms alike, often paired with cold plunge pools for contrast therapy. Just don’t believe every wellness influencer who claims daily infrared sessions will unlock your spiritual potential.

 

So, which sauna is right for you? That depends on what you’re after. Traditional saunas offer intense heat, quick sweat, and a communal vibe if you're into group sessions. Infrared saunas provide a milder, longer-lasting heat that's easier on the lungs and more tolerable for longer sessions. If you're aiming for muscle recovery, both work. If you're chasing cardiovascular perks, the edge might go to traditional. If you're just looking for a calm space to unplug, either will do—as long as you show up consistently.

 

Still on the fence? Try both. Many wellness spas now offer combo rooms or separate sauna types so you can compare for yourself. Start slow—10 to 15 minutes at first. Stay hydrated. Don’t go in drunk. And listen to your body. Feeling lightheaded or dizzy? Time to bail.

 

To wrap this all up in a warm towel: both infrared and traditional saunas offer measurable benefits, but neither is a miracle cure. They're tools—complementary to diet, exercise, and stress management. As with anything, context matters. Use them wisely, not religiously.

 

And one last thing before you go sweating your way to better health: this content is for informational purposes only and doesn’t constitute medical advice. Always consult a licensed healthcare provider before beginning any new therapy, especially if you have pre-existing conditions.

 

Ready to step into the heat? Share this with a friend, book a session, or leave a comment about your own experience. You just might sweat out a little stress—and learn something new in the process.