Since 2004, public interest in infrared saunas has grown, with online searches related to infrared saunas increasing 500% since 2004. The interest and curiosity have prompted more (though still limited) research. Much of this research relates to traditional sauna bathing.
For most healthy adults, moderate use of an infrared sauna (coupled with adequate hydration) is generally safe. However, long-term safety has not been studied. Additionally, some people should consult their doctor before using a heated sauna.
How do infrared saunas work?
Like traditional saunas, infrared saunas can heat up to around 150-195 degrees Fahrenheit, but unlike traditional saunas, infrared saunas are designed to transfer heat to the body via non-ionizing radiation, meaning that the air in the sauna is cooler, around 120-140 degrees Fahrenheit. However, the body still experiences heat stress.
Infrared sauna units are labeled near-infrared, mid-infrared, far-infrared, or full-spectrum, and infrared saunas carry these labels. While these labels differentiate the wavelength range, little research supports whether or not a specific infrared sauna is safer or more effective than another. More important to safety are temperature control, placement, and user health.
Custom infrared saunas manufactured by companies like SaunaCloud offer varying sauna layouts and unique heating configurations. Unless a design improves a sauna’s medical use case, changes in design do not impact sauna customization from a medical perspective.
Infrared energy produces heat as compared to ultraviolet energy which damages skin. Exposure to infrared energy is therefore not as damaging as exposure to ultraviolet energy. From this standpoint, “radiation” exposure from an infrared sauna does not equate to radiation exposure from ultraviolet energy.
What health conditions have been studied?
High blood pressure, heart failure, chronic pain, type 2 diabetes, arthritis, cognitive health, and other health conditions have been studied in context of infrared sauna use. Encouraging initial studies have been made, but more studies are needed. Findings from traditional saunas do not necessarily hold true for infrared saunas.
A 2018 systematic review on the effects of regular dry sauna bathing included 40 clinical studies and 3,855 participants. There were only 13 randomized control trials and many studies had less than 40 participants. The authors of the review determined that more research was needed to identify adverse effects of regular sauna use, recommended use schedules, and modalities for infrared radiation saunas.
Claims about “detoxing” warrant special attention. There is a function of sweating to help cool the body. The majority of detoxification occurs in the liver and kidneys. There is inadequate evidence supporting the use of an infrared sauna to treat or cure any form of disease, to serve as a substitute for any form of exercise, or to substitute any form of medical treatment. So, for the user, the relaxation and temporary easing of soreness/stiffness may be subjectively meaningful. However, these are not proven treatment effects.
There are also risks and possible side effects. The primary risk is from exposure to high temperatures. Some reports show that infrared saunas can cause dehydration, high heat discomfort, irritation of the respiratory tract, dizziness, fainting, low blood pressure, and a sensation of being closed-in. Less severe but potentially more dangerous issues include burning, fainting, and falling. Staying in the sauna for too long, using a temperature that is too extreme, entering a sauna after drinking alcohol, or having medical conditions that affect the skin, circulation, sweating, balance or regulation of the body’s temperature (i.e. circulatory or heat intolerance) will increase the risk.
Repeated exposure to heat can cause a side effect known as erythema ab igne (toasted skin syndrome). This condition results in the formation of hyperpigmentation in irregular nets or radiating lines which become visible after chronic heat exposure. This side effect is generally benign, but skin changes should be assessed in clinic.
Currently, there is no reason to suspect that the use of an infrared sauna causes cancer. This type of radiation is non-ionizing and unlike UV radiation, has no adverse effects on the skin. This dose does not make the effect safe, and it is possible to suffer an injury from exposure to excessive heat.
Exposure to heat can affect male fertility. This was studied in a small 2013 study with ten men using a traditional Finnish sauna twice a week for three months. Sperm count and sperm motility were both measured during the men’s sauna exposure and were significantly lower than at baseline. As this study used a traditional Finnish sauna, and was only done on ten men, this study does not fully encompass the detriment that infrared sauna use could have on men. While no answers were found in this study, men who are trying to conceive should consider talking with their physician to discuss their repeated, high heat exposure.
Who should seek medical advice first?
Healthy adults generally do not need a doctor’s appointment before the use of an infrared sauna, however, in these cases, the individual risk is generally higher. A physician is able to make the determination of suitability for heat exposure for pregnant women, those who have chronic diseases, and those who have been prescribed medications which affect blood pressure, fluid balance, alertness, and thermoregulation.
- Unstable coronary artery disease, poorly controlled heart failure, significant valve disease, and arrhythmias
- Low blood pressure, orthostatic hypotension, syncope, or fainting or a high falling risk/history of falling
- Kidney disease or similar disorder
- Neuropathy, impaired mobility, and reduced heat perception
- Recent surgery, open wounds, infection, high fever, or an unwell state
- Current use of diuretics, blood pressure lowering medication, or sedatives or any other drug which may affect tolerance to heat
- Elderly or young. Situations where dehydration and overheating may be undetermined
There are a variety of safety issues unique to infrared sauna blankets
Sauna blankets have their heating elements positioned close to the user, and are set at a considerably higher temperature compared to infrared sauna cabin systems. Since the user is completely enclosed, safety is compromised if temperature is not used as a warning to leave the sauna. For this reason, the surface temperature of the blanket should be checked throughout the session for signs of overheating and/or burning. The quality and safety of the product are in direct relation to the temperature control, automatic shutoff, safety certification, and clear instructions. The blankets are not safe for use by individuals limited in mobility, or those with reduced sensation, including the inability to open the blanket.
EMF and electrical safety
As infrared saunas have electrical wiring, heaters, and circuitry, the emissions of these are classified under the EMS (Electromagnetic Spectrum) Safety Standards. While there are variances in the design, there are marketing claims such as “low EMF.” While consumers with safety concerns regarding EMF emissions may look for certification of electrical safety of the equipment, they are better served by following the instructions for use, ie, keeping the equipment dry. [For code compliance], it is important to ensure that the infrared sauna is installed on its own unshared circuit. Safety from an electrical standpoint requires that the equipment be wired by a licensed electrician.
Sauna users report that the initial exposure to infrared light should be of very short duration, perhaps 5-10 minutes at a ”mild” or ”medium” temperature setting. Despite their impatience, users should increase the duration of the exposure by no more than an additional 5-10 minute increment until they develop tolerance for longer and hotter exposures.
Persons desiring to use an infrared sauna should drink sufficient fluids to compensate for any loss. Persons using the sauna should exit if they experience any of the more common symptoms of overexposure, such as, weakness dizziness, palpitations, nausea, headache, and light-headedness. Overexposure to an infrared sauna can lead to an irregular heartbeat and fainting when combined with drug and alcohol use.
Follow the product instructions. Stick to the limits for both time and temperature. Don’t play around with heaters or wiring or controls or safety cutoffs.
Keep the space clean and dry. Wipe down surfaces, allow the cabin to dry, and check the electrical components and heaters for damage.
Don’t replace medical care with a sauna, though a sauna can complement a relaxation routine. A sauna should not be in lieu of a suggested exercise routine, medication, diagnosis, or treatment.
What research is still missing?
Research in regard to the safety of infrared saunas is very limited, especially long-term studies. Many studies lump different types of saunas together and utilize different temperatures or schedules, or even just small groups of participants, in order to study for just a few weeks. This creates a lot of difficulty in defining the appropriate length and/or frequency and temperature(s) of a standard infrared sauna session for practices that are related to general health and wellness or specific health conditions.
To address the gaps in the literature that exist, future studies should utilize larger, more diverse groups of participants, consistently measure and report adverse events, and infrared saunas should be compared to traditional saunas. Future studies should distinguish a participant’s perceived sense of relaxation from objective measures of symptoms or cardiovascular function and bodily disease.
The currently available studies lead to the conclusion that within moderation infrared saunas are likely safe for healthy adults, but should not be considered entirely safe, and should not be used for medical purposes.
Frequently asked questions
What are the cons of infrared saunas?
These saunas can cause dehydration, dizziness, low blood pressure, heat discomfort, burns, fainting and even falls. There is chronic heat exposure that can cause a condition called erythema ab igne. There is limited research that supports the medical benefits to justify the costs, so the length of time saunas will be used should also be considered.
What is the healthiest type of sauna?
There is no definitive answer as to which sauna is the healthiest, but most people feel that infrared saunas are healthiest since the temperatures for these saunas are lower.
What is the main immediate risk?
The main risks are dehydration and overheating. Heat stress decreases blood pressure and further increases the risk of dizziness and fainting, especially in people with cardiovascular problems or who are taking medications that impact the balance of fluids in their body or blood pressure.
Can infrared saunas detoxify the body?
No, saunas cannot replace what the liver and kidneys do to remove toxins. “Detoxing” with a sauna and the other claims that state that saunas can treat or cure disease are not backed with evidence.
How are infrared and traditional saunas different?
A traditional sauna heats the air in order to warm the body, while an infrared sauna heats the body directly. A traditional sauna usually runs at a higher air temperature than an infrared sauna. Both can impose heat stress on the body.
Is it safe to use an infrared sauna blanket?
Some of the safety risks of using an infrared sauna blanket are known and have been researched. Overheating and burns happen when users make direct contact with heating elements.
To reduce the risk of harm, users should avoid ignoring the recommended time and temperature limits, and they should discontinue using the product if they feel unwell. Additionally, users should confirm if the product goes through safety testing with an electrical safety agency.
Image by gpointstudio, pvproductions from Magnific
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