Are Infrared Saunas Safe? Pros, Cons & Who Shouldn’t Use It

You have seen the influencers wrapped in towels, glowing like a glazed donut, claiming infrared saunas are the ultimate detox flex. But somewhere between the sweat selfies and the science, a real question lingers: Are infrared saunas safe? Like, actually safe? Or are we just roasting ourselves in expensive light boxes for vibes? 

That is what we will answer in this guide. We will discuss the real benefits of infrared saunas, the possible downsides, and who should skip the sweat session altogether.

Are Infrared Saunas Safe: A Quick Overview

Are Infrared Saunas Safe? Separating Facts From Myths

Yes, infrared saunas are safe for most people when used responsibly and as directed. They offer benefits like relaxation, detox support, and pain relief. However, individuals with certain medical conditions, like heart issues or pregnancy, should consult a doctor first. Staying hydrated and limiting session times also helps avoid overheating.

To get a clearer picture, let’s break down how it works.

How Do Infrared Saunas Work: The Science Behind The Heat

Infrared saunas use light to warm your body directly instead of heating the air like traditional saunas. This makes the heat feel gentler and more comfortable, even though your body is still working up a sweat.

Traditional saunas usually run very hot, with temperatures between 176°F to 212°F (80°C to 100°C). In contrast, infrared saunas use lower temperatures, around 113°F to 140°F (45°C to 60°C), which can make them easier to tolerate while still offering powerful benefits.

Infrared saunas use infrared light, which comes in 3 types:

• Near-infrared (NIR) – Warms the surface of your skin and is used for skin health and wound healing.

• Mid-infrared (MIR) – Reaches deeper into your muscles and soft tissues, which may help with pain relief.

• Far-infrared (FIR) – Penetrates deepest into the body, helping with detoxification, circulation, and relaxation.

Benefits Of Infrared Saunas: What It Can Do For You

Let’s take a closer look at the benefits infrared saunas bring to your body and mind.

1. Promotes Detoxification

Infrared heat helps raise your core body temperature, which encourages your body to release toxins like heavy metals, chemicals, and pollutants through sweat. A scientific study compared sweat collected after dynamic exercise and after sitting in a sauna. 

It found that both methods helped remove toxic heavy metals like nickel (Ni), lead (Pb), copper (Cu), arsenic (As), and mercury (Hg). 

2. Supports Weight Management

Infrared sauna sessions can help burn calories by raising your heart rate and boosting your metabolism, which is similar to moderate exercise. Regular use may support fat loss when combined with healthy eating and movement.

One study found that a single 30-minute infrared sauna session can burn approximately 400 to 600 calories, about the same as a brisk walk or light jog.

3. Enhances Muscle Recovery

Infrared waves help reduce inflammation, ease soreness, and improve circulation as they penetrate deep into your tissues. This makes it popular with athletes and people with chronic pain.

Infrared saunas penetrate 30–50mm into muscle tissue, far deeper than traditional heat. This deep heat helps reduce recovery time by 40–60%, cuts muscle soreness by 31%, and lowers inflammation. 

With 87% of pro athletes using them, the benefits are clear. From elite athletes to weekend warriors and arthritis sufferers, many find faster recovery and pain relief through regular sauna use.

4. Improves Circulation

The heat causes your heart to work harder, which can improve blood flow and oxygen delivery to tissues. This may help with healing, stamina, and cardiovascular health.

In one study, people using a far-infrared sauna for 2 weeks saw their blood vessel function improve by 30 percent, making it easier for blood to flow through their arteries.

5. Reduces Stress & Improves Mood

Infrared saunas activate your parasympathetic nervous system. It is a part of your autonomic nervous system that controls automatic body functions like heart rate, digestion, and breathing. Its main role is to help your body relax and recover after stress.

Studies also show that regular sauna use is linked to higher mental well-being scores, especially for people who sauna 5 to 15 times per month. This makes sauna sessions a powerful, natural tool for lowering stress and boosting mood.

6. Boosts Skin Health

The heat from an infrared sauna promotes blood flow to the skin’s surface, while sweating helps flush out impurities, oils, and dead skin cells that can dull your complexion. 

During a session, blood flow can increase from a normal rate of 5–7 quarts per minute to as much as 13 quarts per minute, delivering more oxygen and nutrients to the skin. This improved circulation and deeper sweating may help unclog pores, reduce dullness, and improve skin tone, texture, and elasticity over time.

7. Supports Better Sleep

Evening infrared sauna sessions help lower cortisol and trigger a natural drop in body temperature after use, signaling your body that it’s time to rest. According to the Global Sauna Survey, 83.5% of sauna users reported experiencing better sleep after sauna use, with many noting benefits that lasted for 1-2 nights.

8. Strengthens Immune Function

Infrared sauna sessions may support your immune system by increasing core body temperature, mimicking a mild fever. This temporary rise can stimulate the production of white blood cells, improve circulation, and help your body fight off infections more effectively.

In one research finding, a single 15-minute sauna session at 98 °C increased white blood cells by 18%, lymphocytes by 17%, neutrophils by 17%, and basophils by 14%, highlighting a strong and immediate immune response.

Infrared Sauna Safety: Potential Risks & Side Effects You Need To Know

Before you start, let’s look at the possible side effects of infrared sauna sessions.

1. Dehydration From Excessive Sweating

Infrared saunas increase your core temperature and make you sweat more than usual. If you’re not drinking enough water before and after your session, dehydration can sneak up fast.

What to do:

• Drink water before, during, and after your session

• Avoid alcohol or caffeine beforehand

• Keep sessions short if you're new

2. Dizziness Or Lightheadedness During Sessions

Some people feel woozy while using an infrared sauna. This often happens from heat exposure, dehydration, or standing up too quickly after sitting.

Tips to reduce risk:

• Sit rather than lie down

• Take slow, deep breaths

• End your session if you feel off balance

3. Overheating Or Heat Intolerance

Infrared heat penetrates deeper into the body, and although the air feels cooler than traditional saunas, your core temperature still rises. This can cause discomfort or even heat exhaustion in some users.

Watch for signs like:

• Nausea

• Headache

• Extreme fatigue

4. Skin Irritation Or Sensitivity

Some users may develop mild skin redness, itching, or discomfort after using an infrared sauna. This is usually temporary but can be bothersome.

To minimize this:

• Shower after your session

• Use a clean towel to sit on

• Avoid lotions or oils before entering

5. Temporary Drop In Blood Pressure

The heat can cause your blood vessels to expand, which lowers blood pressure. For most people, this feels relaxing, but it might cause dizziness or fatigue for others, especially those prone to low blood pressure.

6. Interference With Medications

Some medications—like diuretics, beta-blockers, or antihypertensives—can affect how your body handles heat and hydration. This may make sauna use unsafe without medical advice.

7. Health Risks For People With Specific Conditions

Infrared saunas aren’t recommended for everyone. If you have certain health issues, it's best to check with your doctor first.

Conditions that may require caution:

• Heart disease

• Low blood pressure

• Pregnancy

• Recent surgeries or open wounds

8. When To Stop & Seek Medical Advice

If you experience any of the following symptoms, stop your session and talk to a healthcare provider:

• Chest pain or shortness of breath

• Severe dizziness or fainting

• Skin burns or blistering

• Lingering fatigue or headache

Does Infrared Sauna Cause Skin Cancer? What Science Really Says

Many people worry that infrared saunas might raise the risk of skin cancer. Here’s what the science says:

• Skin cancer is mainly caused by ultraviolet (UV) rays, which can damage DNA in your skin. Infrared saunas use infrared light, not UV, so the type of radiation is different.

• Infrared light is non-ionizing, meaning it does not have the power to alter your DNA like UV rays do.

Some studies have raised questions about other skin effects:

• A study on mice showed that very strong near-infrared light might speed up skin aging, like wrinkles and collagen breakdown (called photoaging).

• The same study also mentioned a possible increase in cataract risk with long-term, high-intensity infrared exposure.

But here’s the key point:

• Research confirmed that infrared radiation does not directly cause skin cancer.

• The studies that reported negative effects used extreme levels of infrared exposure, far beyond what you'd experience in a typical infrared sauna.

Bottom line:

Infrared saunas are considered safe and do not cause skin cancer. The heat they produce comes from non-ionizing radiation, which doesn’t damage your DNA.

Tips To Reduce EMF Exposure In Infrared Saunas

Here are ways to avoid overexposure to EMFs (electromagnetic fields):

• Choose low-EMF or zero-EMF models from reputable brands.

• Ask for EMF level test reports before buying.

• Sit farther from heating elements if possible.

• Limit session duration to reduce cumulative exposure.

• Unplug or power off the sauna when not in use.

Who Should Avoid Infrared Saunas: Important Health Conditions To Know

Infrared saunas can provide relaxation and health benefits, but they aren’t appropriate for everyone. Certain people should avoid or use caution with infrared saunas because of health risks. 

1. People With Heart Problems

High heat from saunas makes the heart work harder and can affect blood pressure, causing dangers for those with underlying heart problems. Individuals with serious heart conditions are generally advised to avoid infrared saunas.

2. Anyone With Low Blood Pressure

If you tend to have low blood pressure or get lightheaded easily, be cautious with infrared saunas. The high heat causes blood vessels to dilate, which lowers blood pressure even further. This can cause dizziness or even fainting during or after a sauna session.

3. Pregnant Women

Pregnant women are advised to avoid infrared saunas and any form of high heat exposure. Pregnancy affects your body’s ability to regulate temperature, and overheating can pose risks to both mother and baby. Health experts note that saunas (including infrared types) carry risks of overheating, dehydration, and fainting for pregnant women, particularly in the first trimester. 

4. Anyone Healing From Surgery Or With Open Wounds

Heat can affect the healing process, so avoid infrared saunas if you have a fresh surgical wound or injury that hasn’t fully healed. The increased circulation and sweating in a sauna might cause swelling, bleeding, or even raise infection risk in a new wound. Medical guidance is to wait until incisions or open wounds are completely healed before using a sauna. 

5. People Taking Medications

Certain medications and substances can interact poorly with the heat of a sauna. If you’re on any medications, check if they affect your heat tolerance or hydration. 

Here are some examples of medication-related cautions:

• Medications for hypertension or “water pills” (diuretics) can already lower your blood pressure or dehydrate you. In a sauna, they can experience a drop in blood pressure or excessive fluid loss.

• Anticholinergic drugs (found in some antidepressants and allergy medications) or some antihistamines can suppress sweating. If you can’t sweat properly, you risk overheating quickly. 

• Sedatives or tranquilizers could dull your awareness of overheating. 

Tip: If you take any prescription medication, talk to your healthcare provider about 

sauna use. They can tell you if your specific meds (or combination of meds) could pose a risk. Never stop a prescribed medicine just to use a sauna; instead, get medical advice on how to proceed safely.

6. People With Chronic Health Issues

Those with kidney disease need to be careful about dehydration – losing too much fluid by sweating in a sauna can strain the kidneys. Experts note that having kidney problems can make you more prone to overheating and dehydration in a sauna. If your kidneys aren’t functioning at 100%, it’s easy to get into trouble with fluid and electrolyte balance during heavy sweating. 

7. Older Adults (Seniors)

Age isn’t a disease, but as the body gets older, it handles heat less effectively. Adults around 65 and up should use infrared saunas with caution, and some may prefer to avoid high-heat activities altogether. The risk of heatstroke and dehydration increases with age because the body’s ability to stay cool and hydrated weakens over time.

In fact, cases of sauna-related heatstroke have been reported in older individuals who stayed in too long. 

If you are an older adult and still want to enjoy an infrared sauna, take precautions.

• Limit your session time (perhaps 5–10 minutes to start) and stay at a lower temperature setting. 

• Make sure to drink water before and after (and during, if possible) to prevent dehydration.

• It’s also wise to have someone nearby in case you start feeling faint. 

• If you feel at all unwell (dizzy, nauseous, excessive pounding heart), get out immediately. 

8. Children & Adolescents

Young children should not use infrared saunas, and older kids/teens should only do so with caution and supervision. Children’s bodies are still developing, and they cannot regulate body temperature as effectively as adults. They also get dehydrated more quickly. 

Infants and toddlers should never be in a sauna – their systems are too immature to handle that kind of heat stress. Even children under about 6 years old are generally advised to avoid saunas entirely, as they are very susceptible to overheating. 

For older children and teenagers, if an infrared sauna is used, it must be done under close adult supervision and for very short times. Guidelines suggest no more than 5–15 minutes for kids, depending on age, and using lower sauna temperatures.

9. People With Neurological Issues Or Heat Sensitivity

People with neurological conditions or disorders affecting heat tolerance should be very careful with infrared saunas (and in many cases, avoid them). The inability to properly sense or respond to heat can turn a sauna session from relaxing to dangerous quickly. Conditions in this category include:

• Multiple sclerosis (MS) and similar neurological disorders experience something called heat sensitivity, where their symptoms worsen in hot environments. Raising core body temperature in an MS patient can temporarily increase fatigue or other symptoms.

• If you have nerve damage (for example, diabetic neuropathy or a past spinal cord injury) that blunts your sensation, you might not realize if parts of your body are getting too hot. You could accidentally stay in too long and suffer overheating or burns without the normal pain signals.

• Some individuals have anhidrosis (an inability to sweat normally) because of genetic conditions or autonomic nerve disorders. They should not use infrared saunas because their bodies can’t cool themselves efficiently.

• For those with epilepsy or other seizure disorders, saunas might act as a trigger in some cases. Rapid changes in body temperature or becoming overheated could potentially provoke a seizure in susceptible individuals

10. People With Bleeding Disorders Or On Blood Thinners

Infrared saunas cause blood vessels to expand (vasodilation) and increase circulation. This is generally a good thing, but not if you have a bleeding disorder or are prone to bleeding. People with hemophilia or similar clotting deficiencies should avoid infrared saunas, as the increased circulation can make bleeding more likely or harder to control. 

Even if you don’t have an official disorder, if you’re someone who gets frequent bleeding episodes (for instance, frequent nosebleeds or if you’re on blood thinners that make you bruise/bleed easily), you’ll want to be very careful with saunas. The concern is that high heat may amplify bleeding by making blood vessels larger and blood flow more vigorous.

Safety Tips For Using Infrared Saunas: How To Maximize The Benefits Without The Risk

To maximize benefits while minimizing risks, follow essential safety tips:

1. Get Medical Clearance First

Even though infrared saunas offer proven health benefits, it's smart to check with your doctor before using one, especially if you have any medical conditions.

2. Avoid Alcohol Beforehand

Alcohol can increase the risk of dehydration, low blood pressure, dizziness, or even heart complications. Stay sober before your session for safety.

3. Stay Well-Hydrated

Drink plenty of water before, during (if allowed), and after your session. Infrared saunas make you sweat, so it’s important to replace lost fluids.

4. Limit Your Session Time

A safe starting point is 10–15 minutes for healthy adults. Older adults or those with health issues may want to limit sessions to 5–10 minutes. A 1991 review supports keeping sessions short for safety.

5. Skip Sessions If Your Skin Is Irritated

If you have sensitive skin or conditions like eczema, wait until your skin has healed before using an infrared sauna.

6. Pay Attention To Symptoms

If you feel dizzy, light-headed, or unwell, exit immediately. These could be signs of dehydration or an underlying issue. If symptoms don’t go away, seek medical help.

7. Start low and slow

If you’re new to infrared saunas, begin with a lower temperature (around 110°F) and shorter sessions (10–15 minutes). Gradually work up as your body adapts.

8. Follow The 30-Minute Rule

Don’t stay in for more than 30 minutes at a time, and aim for no more than three sessions per week. This helps prevent heat stress.

9. Use A Towel On The Bench

Even though infrared saunas aren’t as hot as traditional ones, the bench can still get warm. Place a towel between your skin and the surface for comfort and hygiene.

Conclusion

So, are infrared saunas safe? For most healthy adults, yes. When used responsibly, they can offer real benefits like relaxation, improved circulation, and relief from minor aches. But as you’ve read, there are some important risks and exceptions. The key is to listen to your body, start slow, and talk to a healthcare provider if you have any underlying health concerns.

If you're ready to enjoy the calming, low-heat experience of an infrared sauna at home, check out the quality options at Nordvik. Our saunas are designed for comfort, safety, and long-term wellness, so you can enjoy the heat without the worry. Shop Nordvik today.

FAQs

What is the healthiest type of sauna?

Infrared saunas are considered the healthiest because they use lower temperatures and direct heat to gently raise your core body temperature. This makes them easier to tolerate while still offering benefits like improved circulation, muscle relief, and relaxation.

Is there radiation in infrared saunas?

Yes, but it’s non-ionizing infrared radiation, which is safe and does not damage DNA like ultraviolet or X-rays. It simply heats the body directly and is commonly used in everyday devices like heat lamps and remote controls.

Are infrared saunas actually good for you?

Yes, when used properly, infrared saunas can support relaxation, circulation, and mild pain relief. They're well-tolerated by many people and backed by research for benefits like reduced muscle soreness, better sleep, and improved skin appearance.

How often should you use an infrared sauna?

Most people benefit from using an infrared sauna 2 to 3 times per week, with sessions lasting 15 to 30 minutes. Beginners should start slowly and adjust based on comfort, hydration, and how their body responds.