How Hot Do Infrared Saunas Get?

by Eve Gayle Garcia October 12, 2024

Saunas have been used for centuries to promote relaxation, improve health, and even boost mental clarity. Today, infrared saunas are gaining popularity for their lower air temperature and numerous health benefits. But how hot do infrared saunas get, and how do they differ from traditional saunas? In this article, we’ll explore the nuances between infrared and traditional saunas, their heat levels, and the unique benefits each offers.

How Hot Do Infrared Saunas Get Compared to Traditional Saunas?

Infrared saunas are becoming a popular alternative to traditional saunas, especially for those who prefer a more comfortable heat level. The main difference between the two lies in how they generate and distribute heat, impacting both the temperature inside the sauna and the body’s response to that heat.

Unlike traditional saunas, which can reach high temperatures between 150°F and 195°F (65°C to 90°C), infrared saunas operate at a much lower range of 120°F to 150°F (49°C to 65°C). While this might sound like a less intense experience, the unique way infrared heat works actually allows for the same level of effectiveness in raising your core body temperature. This makes infrared sauna sessions ideal for people who want to enjoy the benefits of sauna therapy without the extreme heat.

The Science Behind Infrared Heat vs. Traditional Heat

The primary difference between infrared saunas and traditional saunas lies in the way they generate heat. Traditional saunas work by heating the air temperature around you, usually by means of a heater and sometimes through steam saunas that also involve water and increased humidity. As the air gets hotter, your body absorbs the heat, which raises your body temperature.

Infrared saunas, on the other hand, use infrared light to heat the body directly. The infrared energy penetrates the skin and warms the muscles and tissues beneath, increasing your core temperature without needing to heat the air inside the sauna to extreme levels. This creates a more tolerable environment while still delivering powerful health benefits, such as increased blood flow, enhanced muscle recovery, and reduced sore muscles.

What Is the Maximum Temperature of an Infrared Sauna?

The maximum temperature of most infrared saunas falls between 120°F and 150°F (49°C to 65°C), which is significantly lower than the highest levels seen in traditional saunas. Even at the lower end of this range, infrared sauna temperature is effective for improving blood circulation and helping the body relax and detoxify. In fact, many people find that this lower temperature range is more conducive to longer sauna sessions.

Why Lower Heat Is More Effective:

The direct heating of the body by infrared light allows users to experience longer sauna time without feeling overwhelmed by the surrounding heat.
Far infrared saunas are particularly popular for this reason, as they use even gentler infrared wavelengths to penetrate deeply into the skin.

The advantage of infrared saunas is that, even though they don’t reach the scorching levels of traditional saunas, they still help elevate your core temperature. This makes it possible to enjoy a full sauna experience without the need for extreme heat, which can be especially useful for those who may be sensitive to heat or have certain health conditions like high blood pressure or cardiovascular disease.

Can You Increase the Heat in Infrared Saunas?

While some infrared sauna models allow users to adjust the sauna temperature, it’s important to know that going beyond the recommended range may not always be safe or beneficial. The design of infrared saunas is optimized for lower temperatures that still deliver the full range of infrared sauna health benefits. If you push the heat too high, you risk the following:

Dehydration: Even though the indoor temperature of an infrared sauna is lower, prolonged exposure at higher settings can still cause excessive sweating, leading to dehydration.
Adverse effects: Overheating can lead to dizziness, light-headedness, or feeling faint. This is especially true if you extend your session time beyond recommended limits.
Comfort issues: One of the reasons people choose infrared saunas is because they offer a more pleasant heat level than traditional saunas. Raising the heat too much may eliminate this advantage.

Tips for Safe Heat Adjustment:

Stick to the ideal temperature range recommended by your sauna manufacturer, which is typically between 120°F and 140°F.
Gradually increase your sauna sessions if you’re new to infrared therapy, and monitor your body temperature carefully during each sauna session.
Stay hydrated by drinking water before, during, and after your session to avoid dehydration. This is especially crucial if you’re increasing the sauna temperature.

The beauty of infrared saunas is that they offer flexibility. For those who prefer a warmer session, some models can be adjusted up to 150°F (65°C). However, it’s important to prioritize comfort and safety over simply seeking the highest temperature possible.

Also Read: How to Clean Your Sauna

How Do Infrared Saunas Work at Lower Temperatures?

Infrared saunas are unique in their ability to provide the same benefits as traditional saunas but at significantly lower temperatures. The secret lies in their use of infrared energy, which penetrates deep into the body, warming it directly. This is a stark contrast to traditional saunas, which rely on heating the air around you to increase your body’s temperature.

With infrared saunas, the lower temperature makes the experience more comfortable and accessible to a wider range of people, without sacrificing the health benefits. While traditional saunas can be quite intense, often reaching temperatures as high as 195°F (90°C), infrared sauna sessions typically operate between 120°F and 150°F (49°C to 65°C). This lower range enables longer, more relaxing sauna sessions without feeling overwhelmed by high heat.

The Role of Infrared Light in Heating the Body

The effectiveness of infrared saunas lies in the infrared light they use. This form of energy, specifically far infrared energy, penetrates deep into the human body’s tissues. Rather than simply heating the air, infrared lights work directly on your muscles, joints, and skin, gradually raising your core body temperature. This method of heat transfer is why infrared saunas can operate at lower temperatures while still delivering powerful benefits, such as improved blood circulation and faster recovery for sore muscles.

Benefits of Infrared Heat:

Deep tissue penetration: Infrared light heats the body from the inside, providing relief for chronic pain and muscle stiffness.
Targeted muscle recovery: Athletes and those with muscle tension benefit from the gentle but effective heat that focuses on problem areas.

Also Read: Sauna Before or After Workout

Ideal Infrared Sauna Temperature for Health Benefits

For most users, the ideal temperature during an infrared sauna session is between 120°F and 140°F (49°C to 60°C). This range provides a comfortable yet effective environment for enjoying the many infrared sauna health benefits without causing excessive discomfort or overheating. At these temperatures, users can remain in the sauna longer, allowing the infrared heat to fully penetrate the body and promote healing and relaxation.

In comparison, traditional saunas require higher temperatures to achieve the same level of effect, which can be uncomfortable or even unsafe for some individuals. By maintaining a lower temperature, infrared saunas are often considered more user-friendly, allowing for longer and more frequent sauna use.

Health Conditions and Temperature Tolerance

Certain health conditions, such as high blood pressure or cardiovascular disease, require extra caution when using any type of sauna. Thankfully, because infrared saunas operate at lower temperatures, they are generally more suitable for people with these conditions compared to traditional saunas.

However, it’s always advisable to consult a healthcare provider before starting any regular sauna therapy routine, particularly for individuals with heart conditions or other serious health concerns.

Lower temperature options provide a safer alternative for people with health conditions.
Those with high blood pressure may find infrared saunas more comfortable than finnish saunas or dry saunas, which produce much more intense heat.

Improved Circulation and Sore Muscles

One of the greatest advantages of infrared saunas is their ability to enhance blood flow and relieve sore muscles. Unlike traditional saunas, which use high heat to increase circulation, infrared saunas focus on the direct transfer of heat into the muscles, reducing inflammation and promoting faster recovery. This makes infrared therapy ideal for athletes or individuals recovering from injuries.

Improved blood circulation means more oxygen is delivered to vital organs and tissues, promoting healing and reducing muscle stiffness after physical activity.

Infrared Saunas for Relaxation and Well-being

The soothing warmth of an infrared sauna session not only benefits the body but also the mind. Infrared saunas work by providing a peaceful, calming atmosphere that helps reduce stress and anxiety. The gentle, ambient heat promotes relaxation, giving users a chance to disconnect from daily life and rejuvenate both physically and mentally.

Regular sauna use has been linked to improved mental health, better sleep patterns, and a general sense of well-being. Many people incorporate infrared saunas into their daily routine to lower stress levels and promote emotional balance.

Infrared Heat and Pain Management

For those dealing with chronic pain, infrared sauna therapy can be a powerful tool. The infrared heat penetrates deeply into muscles and joints, helping to reduce inflammation and alleviate pain associated with conditions such as arthritis, fibromyalgia, and back pain.

Because the heat in an infrared sauna is more tolerable and lasts longer than that in a traditional sauna, it can provide lasting relief from discomfort without the need for prescription medications or invasive treatments.

Benefits for Pain Relief:

Reduces inflammation: Regular infrared sessions can help reduce swelling and tenderness in affected areas.
Promotes healing: The gentle heat encourages the body’s natural healing processes, helping to ease chronic pain over time.

Sauna Bathing and Blood Pressure Management

Research has shown that regular sauna bathing, particularly in infrared saunas, can have a significant positive impact on blood pressure. By promoting better blood circulation and allowing the body to naturally detoxify through sweating, infrared saunas help lower high blood pressure and improve cardiovascular health.

This makes infrared sauna use an excellent choice for people looking to manage their heart health in a natural, non-invasive way.

Detoxification Benefits of Infrared Sauna Use

One of the key benefits of infrared saunas is their ability to support the body’s natural detoxification process. When your core body temperature rises in the sauna, it triggers sweating, which helps flush toxins from the body. Regular infrared sauna sessions are known to help eliminate heavy metals, pollutants, and other harmful substances.

This deep detoxification process leads to better overall health by reducing the body’s toxic load and promoting clearer skin, improved digestion, and higher energy levels.

Also Read: Enhance Your Fitness Journey: The Potential Benefits of Sauna After Workout

Are Infrared Saunas Suitable for Everyone?

While infrared saunas offer numerous health benefits, they may not be suitable for everyone. Individuals with certain health conditions, such as cardiovascular disease, those who are pregnant, or anyone sensitive to high heat, should consult a healthcare provider before using an infrared sauna. Even though infrared saunas operate at lower temperatures, the direct effect on the core temperature can still pose risks for certain individuals.

Precautions to Take During Infrared Sauna Sessions

To enjoy your sauna sessions safely, follow these important guidelines:

Stay hydrated: Always drink plenty of water before and after a session to prevent dehydration.
Limit session time: Start with shorter sessions and gradually increase the length as your body adjusts to the heat.
Monitor your body: If you start to feel lightheaded, dizzy, or uncomfortable during a session, exit the sauna immediately and cool down.

By paying attention to how your body reacts to the heat, you can avoid adverse effects and ensure a relaxing, beneficial sauna experience.

Also Read: What to Wear in a Sauna: Dos, Don'ts, and Essential Tips

Discover the Holistic Health Benefits of Infrared Saunas

Infrared saunas offer a versatile, comfortable, and effective way to enjoy the benefits of sauna bathing without the intense heat of traditional saunas. With their ability to promote blood circulation, support muscle recovery, and reduce stress, they provide a holistic approach to wellness. Additionally, the detoxification and pain management benefits make infrared saunas a valuable tool for improving overall health.

By understanding how to safely and effectively use an infrared sauna, you can incorporate this powerful therapy into your routine for long-lasting health and well-being.

Ready to experience the benefits of infrared sauna therapy for yourself?

Visit Supreme Saunas today to explore our wide range of premium infrared saunas designed to elevate your health and wellness journey. Find your perfect sauna and start enjoying the benefits of better relaxation, recovery, and overall vitality!