Infrared saunas are all the rage these days, as consumers all over the world, are buying and installing home saunas. But, are infrared saunas safe?
While many users and manufacturers claim that infrared saunas offer a safer and more effective way to experience the benefits of sauna therapy, but questions about their safety exist.
How Safe Are Infrared Saunas?
Marneys Tidbits published this article to explore infrared sauna safety, by examining scientific research, potential risks, guidelines for safe sauna usage, and how to avoid infrared sauna danger.
While using an infrared sauna offers numerous health benefits for various conditions and overall health and well-being, like any powerful health tool, caution should be exercised when using an infrared sauna. Potential risks include, heat-related issues such as, hyperthermia, heat exhaustion, and heat stroke, which can occur with traditional saunas as well. Additional infrared sauna danger, and danger from any type of sauna use, arise for individuals with certain health conditions such as, adrenal suppression, Parkinson’s, disease, and multiple sclerosis.
Although infrared saunas can be used safely, risks increase when alcohol or other substances are consumed during extended sessions.
Potential Risks & Concerns About Infrared Saunas Being Safe
While infrared saunas are generally considered safe, here are some potential risks and concerns to take into account and tips for infrared sauna safety. Is an infrared sauna safe in 2025? Let’s find out.
Avoid Overheating: Like traditional saunas, prolonged exposure to infrared heat can lead to overheating and hyperthermia. It’s essential to stay within recommended time limits and listen to your body’s signals.
Avoid Dehydration: Sweating in an infrared sauna can lead to dehydration, if fluids are not adequately replenished. Drinking plenty of water before, during, and after the sauna session is crucial. Sports drinks, coconut water, and electrolyte drinks help replenish your body after your sauna session.
Avoid Electromagnetic Radiation: Some concerns have been raised about the exposure to electromagnetic fields (EMFs) emitted by infrared heaters. However, studies have shown that the levels of EMFs in a well-designed infrared sauna are generally low and within safe limits. Clearlight Saunas are rated extremely well for safety standards because their home infrared saunas have very low EMFs.
Guidelines For Safe Use Of Infrared Saunas
To ensure a safe and beneficial experience with an infrared sauna, follow these guidelines:
Consult With Your Healthcare Provider: Before starting any sauna therapy, especially if you have underlying health conditions.
Make Sure To Stay Hydrated: Drink plenty of water before, during, and after your sauna session to prevent dehydration. Coconut water, electrolyte drinks, and cactus water are sure to give you a hydration boost.
Make Sure To Monitor Your Body: Pay attention to how your body feels during the session. If you start to feel dizzy, lightheaded, or unwell, exit the sauna immediately and cool down.
Make Sure To Use Recommended Temperatures: Follow the manufacturer’s guidelines for recommended temperatures and do not exceed them.
Make Sure To Limit Your Session Duration: Most experts recommend limiting sauna sessions to 20-30 minutes to prevent overheating.
Make Sure To Take Breaks: If you plan to use the sauna for an extended period, take breaks to cool down and rehydrate.
Make Sure To Choose Quality Equipment: Ensure that your infrared sauna is from a reputable manufacturer with safety certifications and low EMF levels. Clearlight Saunas are known for their low EMF’s and safe heaters.
Pregnant Women Should Not Sauna: Pregnant women should avoid using an infrared sauna as excessive heat can pose risks to the developing fetus.
Children Should Exercise Caution When Using A Sauna: Children are more susceptible to overheating and dehydration, so they should only use infrared saunas under adult supervision, and for shorter durations.
Elderly Individuals Should Use Caution When Using Saunas: Older adults should be cautious due to potential cardiovascular strain and a higher risk of dehydration.
Individuals With Medical Conditions Should Speak With Their Healthcare Provider Prior To Using A Sauna: People with certain medical conditions such as respiratory issues, heat sensitivity, or other medical issues should consult their healthcare provider before using an infrared sauna.
Infrared Saunas Vs. Traditional Saunas
When comparing infrared saunas to traditional saunas, several factors come into play:
Sauna Temperatures: Traditional saunas operate at higher temperatures (typically 150-195°F) compared to infrared saunas (typically 120-150°F). The lower temperature of an infrared sauna can be more comfortable for those sensitive to heat and less drying.
Sauna Heating Methods: Traditional saunas heat the air, which in turn heats the body from the outside. The Infrared sauna heats the body through infrared heat, leading to deeper tissue penetration for a more complete detox and potential fat loss.
Sauna Health Benefits: Traditional and infrared saunas both offer health benefits, but the specific advantages may vary. Infrared saunas are often preferred for their deeper heat penetration and lower operating temperatures. See Marneys Tidbits article titled, “Best Home Infrared Sauna Benefits Explained,” for a more in depth explanation of the amazing health benefits of infrared saunas.
Sauna Ease Of Use: Infrared saunas typically require less time to heat up and can be more energy-efficient than traditional saunas.
Health Benefits Of Infrared Saunas
Infrared Sauna Use May Improve Cardiovascular Health: A study published in the Journal of the American College of Cardiology found that infrared sauna use is safe for cardiovascular patients and can improve blood vessel function. The study noted no adverse effects on heart health.
Infrared Saunas And Detoxification: Infrared saunas are believed to promote detoxification by inducing deeper sweat, which helps remove toxins and fat from the body.
Infrared Sauna Use For Muscle Recovery And Pain Relief: The deep heat penetration can help relax muscles, reduce stiffness, and alleviate pain. Research in Clinical Rheumatology demonstrated that an infrared sauna can effectively reduce pain and stiffness in patients with rheumatoid arthritis and ankylosing spondylitis without any significant side effects.
Infrared Sauna Use For Improved Circulation: Infrared heat may improve blood flow and circulation, which can aid in recovery and overall cardiovascular health.
Infrared Sauna Use For Skin Health: Sweating in an infrared sauna can help clear pores and improve skin tone and texture.
Infrared Sauna Use For Weight Loss: The increased heart rate and sweating induced by the heat can contribute to calorie burning and weight loss. The deep infrared heat promotes a “fat sweat.”
Infrared Sauna Use For Relaxation And Stress Reduction: The heat and calm environment of the sauna can help reduce stress and promote relaxation. A study in the Journal of Environmental and Public Health found that regular use of infrared saunas can help reduce the body’s toxic load and stress levels, again without any significant adverse effects.
Scientific Research On Infrared Sauna Safety
Numerous studies have investigated the safety and efficacy of infrared saunas, often highlighting their benefits with minimal risks when used properly. People have confused infrared radiation with ultraviolet radiation. Of course, ultraviolet radiation (UV) may cause skin cancer and damage the eyes if you look directly into the sun. Remember, infrared radiation is not harmful, while ultraviolet radiation is potentially dangerous.
Mayo Clinic: According to the Mayo Clinic, many studies have examined the use of infrared saunas in treating chronic health conditions and have found some evidence that saunas may be beneficial. The conditions studied include high blood pressure, heart failure, dementia, Alzheimer’s disease, headaches, type 2 diabetes, and arthritis. The Mayo Clinic recommends that larger and more precise studies are necessary to confirm these findings. Additionally, some of these studies involved participants using traditional saunas.
National Library Of Medicine: According to the NLM, Far-infrared saunas are approved by the Canadian Standards Association and can be marketed to the public as recreational saunas. Infrared sauna manufacturers claim numerous therapeutic benefits, including weight loss, improved cardiovascular health, normalized blood pressure, lowered cholesterol, and reduced pain, stress, and fatigue. These saunas are also being advertised in publications targeting Canadian physicians. According to Aaron Zack, President and CEO of Sunlight Saunas, the current North American market for FIRSs is valued at approximately $60 million to $75 million and is growing rapidly.
Cleveland Clinic: According to the Cleveland Clinic, people reported relieved muscles, reduced pain and even cardiovascular improvements associated with infrared sauna studies. According to Dr. Young, the study revealed there was improved blood circulation from an infrared sauna session can accelerate muscle recovery after physical activity. Regular use may even enhance athletic performance. Researchers have found that infrared sauna therapy “may be a promising method for the treatment of chronic pain.” This conclusion followed a two-year study in which participants showed improved outcomes with the treatment.
What the Sauna Research Actually Studied
If you’ve read anything about saunas and longevity, you’ve encountered the Finnish research. It’s worth understanding properly, because it is simultaneously the strongest evidence in this field and the most frequently misrepresented.
The landmark study is Laukkanen and colleagues, published in JAMA Internal Medicine in 2015. It drew on the Kuopio Ischaemic Heart Disease Risk Factor Study, a population-based cohort of 2,315 middle-aged men in eastern Finland, aged 42 to 60 at baseline. Baseline examinations ran from 1984 to 1989, and participants were followed for a median of 20.7 years.
The researchers sorted participants by how often they used a sauna: once a week, two to three times a week, or four to seven times a week. Compared with the once-a-week group, men using a sauna four to seven times weekly had a substantially lower risk of sudden cardiac death, with similar associations for fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality.
A companion paper from the same cohort, published in Age and Ageing in 2017, looked at memory disease. Across 204 diagnosed cases of dementia and 123 of Alzheimer’s disease, men in the four-to-seven-times-weekly group again showed markedly lower risk than the once-weekly group.
The caveat almost nobody mentions
Both studies examined traditional Finnish saunas, not infrared cabins.
That matters more than it might sound. A traditional Finnish sauna runs at roughly 80–100°C. An infrared cabin typically runs far cooler. These are different thermal stimuli, and the cardiovascular research on one does not automatically transfer to the other.
There are three further limits worth being honest about:
This was observational, not a trial. The researchers measured what people already did; nobody was assigned to a sauna group. That means the association could partly reflect something else about frequent sauna users. Rita Redberg, then editor of JAMA Internal Medicine, made exactly this point in an accompanying editorial — noting we don’t know whether the benefit comes from the heat, the relaxation, the leisure time, or the company.
The participants were all men, all middle-aged, all Finnish. Sauna use in Finland often begins in infancy and continues for life. Whether the same benefits appear for someone who buys a cabin at fifty-five is genuinely unknown.
Healthier people may simply sauna more. The researchers adjusted for age, alcohol, BMI, blood pressure, smoking, diabetes, prior heart attack, resting heart rate and cholesterol — a thorough list. No statistical adjustment fully removes this concern.
None of this means the findings don’t matter. They’re among the most interesting observational health findings of the last two decades. It means they should be described accurately, which is something sauna marketing rarely does.
Understanding The Allure Of Safe Infrared Saunas
Infrared saunas use infrared heaters which emit different spectrums of infrared light, a type of safe electromagnetic radiation that directly heats the body without significantly warming the air around you. This form of heat penetrates deeper into the skin, promoting sweating at lower temperatures compared to traditional saunas. There are three types of infrared wavelengths used in saunas: near-infrared, mid-infrared, and far-infrared. Each wavelength penetrates the body to different depths, offering various therapeutic benefits.
Infrared saunas present a compelling option for those seeking relaxation, detoxification, pain relief, and improved overall well-being. As with any health regimen, the key is to use saunas responsibly.
With any health-related activity, it’s important to follow safety guidelines and use common sense to avoid potential risks such as overheating and dehydration. By consulting with healthcare providers, starting slowly, staying hydrated, and monitoring your body’s response, you can safely enjoy the therapeutic advantages of infrared saunas. Sessions should last about 20 minutes. Patients considering infrared therapy should consult a doctor before making any changes to their treatment plan. Infrared saunas can be used as a supplementary treatment alongside their existing regimen.
Take some time to relax, and experience the benefits of infrared sauna therapy for yourself.
What the Infrared-Specific Research Shows
So what has actually been studied using infrared?
The most substantial body of infrared-specific clinical work comes from Japan, where cardiologist Dr. Chuwa Tei at Kagoshima University developed a protocol called Waon therapy — roughly, “soothing warmth therapy” — in the late 1990s, specifically for patients who couldn’t tolerate the demands of a traditional sauna.
The protocol is precise: 15 minutes in a far-infrared dry sauna held evenly at 60°C, followed by 30 minutes of rest wrapped in blankets. The rest phase isn’t optional padding; it’s designed to extend the period of elevated core temperature.
A prospective multicenter study randomized 188 chronic heart failure patients to either Waon therapy or standard care. After two weeks of daily sessions, the Waon group showed significant improvement in left ventricular ejection fraction — from 31.6% to 34.6% — along with reductions in cardiothoracic ratio and cardiac chamber dimensions. The control group did not. Longer-term follow-up work from the same research group tracked patients over five years and reported substantially fewer cardiac events in the treated group.
This is real clinical evidence, published in journals cardiologists read. But notice what it is and isn’t:
- These were patients with diagnosed heart failure, treated under medical supervision, not healthy adults using a cabin at home.
- The sample sizes are in the hundreds, against the Finnish cohort’s thousands.
- The protocol is specific and supervised — a fixed temperature, a fixed duration, and a mandatory rest phase that almost nobody replicates at home.
Broader systematic reviews of infrared for musculoskeletal conditions and chronic pain have found consistent signals across osteoarthritis, fibromyalgia, and ankylosing spondylitis, though again with small studies and varied protocols.
The honest summary: the infrared evidence base is real but considerably thinner than the Finnish sauna evidence base. The Mayo Clinic’s own position is that while studies have found some evidence of benefit, larger and more precise research is needed — and that no harmful effects have been reported from infrared sauna use.
That last part is the relevant conclusion for a page about safety. The question isn’t really whether infrared saunas are dangerous for most people. It’s whether you’re in one of the groups for whom the ordinary precautions aren’t enough.
Who Should Be Cautious or Avoid Infrared Saunas
The general guidelines above apply to most healthy adults. The situations below warrant a conversation with your doctor before you start — not because saunas are inherently dangerous, but because heat affects some people differently.
| Situation | Why it matters | What to do |
|---|---|---|
| Pregnancy | Raising core body temperature during pregnancy, particularly in the first trimester, has been associated with developmental risk. Heat also increases dehydration and can cause dizziness or a drop in blood pressure. | Avoid sauna use during pregnancy unless your obstetrician specifically clears it. |
| Cardiovascular conditions | Heat causes vasodilation and raises heart rate, which is a real cardiovascular demand. Unstable angina, recent heart attack, severe aortic stenosis and decompensated heart failure are generally considered contraindications. | Do not begin without cardiology clearance. The Waon therapy research involved supervised clinical protocols, not unsupervised home use. |
| Low blood pressure | Vasodilation lowers blood pressure further, which can cause fainting when you stand up after a session. | Check with your doctor. If cleared, rise slowly and never sauna alone. |
| Medications affecting heat tolerance | Diuretics, beta-blockers, antihistamines, anticholinergics, some antidepressants and antipsychotics, and stimulants can all affect sweating, blood pressure or your ability to sense overheating. | Ask your pharmacist to review your full medication list specifically for heat tolerance. It takes five minutes and is worth doing. |
| Older adults | Age-related changes in cardiovascular reserve, thirst perception and sweating make both dehydration and cardiac strain more likely. | Shorter sessions at lower temperatures, with someone else in the house. Build up gradually. |
| Children and adolescents | Children have a higher surface-area-to-mass ratio and less developed thermoregulation, so they overheat faster than adults. | Adult supervision, significantly shorter sessions, lower temperatures. Many clinicians advise against sauna use for young children entirely. |
| Acute illness or fever | Your body is already managing an elevated temperature and increased fluid demand. | Wait until you have recovered. |
| Asthma or respiratory conditions | Heat and dry air can trigger symptoms in some people. | Discuss with your physician before your first session. |
| Neurological conditions affecting heat tolerance | Multiple sclerosis symptoms can worsen with elevated core temperature. Parkinson’s disease and some autonomic disorders impair thermoregulation. | Physician clearance, and stop immediately if symptoms change. |
| Alcohol or sedative use | Alcohol impairs thermoregulation and judgment, worsens dehydration, and blunts your ability to notice that you are in trouble. The Finnish research specifically noted elevated risk when sauna and alcohol are combined. | Never combine the two. This is the single most avoidable cause of sauna-related harm. |
This table is general information, not medical advice. If any row applies to you, talk to your own doctor, who knows your history and can give you an answer this page cannot.
This table is general information, not medical advice. If any row applies to you, talk to your own doctor — they know your history and can give you an answer this page can’t.
FAQs for Safe Infrared Saunas:
Are Infrared Saunas Safe During Pregnancy?
Infrared saunas are not recommended during pregnancy due to potential risks associated with heat exposure. High temperatures can cause dehydration, dizziness, and increased heart rate, which may be harmful to both the mother and baby. Prolonged heat exposure can also lead to hyperthermia, which has been linked to developmental issues in the first trimester. Many doctors advise avoiding saunas, hot tubs, and similar heat-based therapies during pregnancy. Always consult with a healthcare provider before using an infrared sauna while pregnant.
Are Infrared Sauna Blankets Safe?
Infrared sauna blankets can be safe for most people when used properly, but caution is advised for individuals with certain medical conditions. The deep-penetrating heat can increase circulation, promote detoxification, and aid relaxation, but it may also cause dehydration or overheating if used excessively. People with heart conditions, low blood pressure, or who are pregnant should consult a doctor before using a sauna blanket. Staying hydrated and limiting session duration can help maximize benefits while reducing risks.
Are Outdoor Infrared Saunas Safe?
Yes, outdoor infrared saunas are generally safe when installed and used properly. They use low-level infrared heat to warm the body directly, without excessively heating the surrounding air. Ensure your sauna is weather-resistant, properly wired, and placed on a stable surface. Always follow manufacturer guidelines and consult a healthcare provider if you have medical conditions like heart issues or are pregnant.
Are Infrared Saunas Safe for Skin?
Infrared saunas are generally safe for most skin types and may even improve circulation, promote a healthy glow, and support detoxification through sweat. However, people with sensitive skin, rosacea, active dermatitis, or heat-triggered conditions should use caution because the deep warmth may worsen redness or irritation. Limiting session length, staying hydrated, and moisturizing afterward can help protect the skin barrier. If you have chronic skin concerns, it’s best to consult a dermatologist before beginning infrared sauna therapy.
Do they make portable infrared saunas?
Yes, portable infrared saunas are widely available. These compact, foldable units typically feature a zip-up tent or dome design and are equipped with infrared heating panels and a chair. They’re lightweight, easy to set up at home, and offer similar detox and relaxation benefits as traditional saunas.
Check out my fav infrared sauna here to start enjoying the benefits of your home sauna!
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Last updated: September 19, 2026
