Saunas have been in use for thousands of years. Being more than just a luxury, they offer relaxation, recovery, and better health. But not all saunas are the same. While comparing traditional saunas vs. infrared saunas, many factors like cost, health benefits, and usage come into play before choosing which one is better for you.
In this article we explore the fundamental difference in these two saunas, their costs, benefits, and how you can select one for yourself.
Key Takeaways
The biggest difference between a traditional sauna and an infrared sauna is their heating technology. Traditional saunas heat up through electric heaters or rocks, while infrared creates heat through infrared lamps.
Traditional saunas give high heat and humidity, helping in detoxification and sweating, but can also create skin issues for people with skin sensitivities.
Infrared saunas give less heat and humidity. It heats up faster and is better for targeted muscle recovery from soreness.
Infrared Versus Traditional Sauna Differences, Heating Technology, and Effectiveness
The main difference between a traditional sauna and an infrared sauna lies in their heating technology and operating temperatures.
Traditional Sauna
Traditional saunas work by heating the air around you, which increases your body temperature. This heat is created in different ways, such as with wood, electric, or gas heaters and with rocks to spread the heat around the room. It reaches a temperature of 70°C to 90°C.
Infrared Sauna
Infrared saunas create heat differently from traditional saunas. Instead of heating the air around you, they emit electromagnetic radiation through their lamps, which directly heats your body. These saunas operate at a lower temperature than traditional saunas, ranging from 45 °C to 60°C
Here is a comparison table between a traditional sauna and an infrared sauna.
|
Basis |
Traditional Sauna |
Infrared Sauna |
|
Heating Mechanism |
Heats the air around you. |
Heats your skin directly. |
|
Operating Temperature |
70–90°C. |
45–60°C |
|
Humidity |
High humidity is possible |
Low humidity, dry heat only |
|
Session Time |
10-20 mins per round |
20-40 mins per round |
Infrared Sauna Vs. Traditional Sauna: Cost, Comfort And Usage
If we look from a cost perspective, we can break down infrared and traditional saunas in line with the below comparison.
|
Basis |
Traditional Sauna |
Infrared Sauna |
|
Upfront cost* |
£299-£5,000 |
£ 2,500 - £ 11,000 |
|
Electricity Usage |
6 to kW per hour |
1.5-3.5 kW per hour |
|
Heat-up time |
30-45 mins |
10-15 mins |
|
Set up requirements |
Dedicated Space with ventilation |
Plug and play anywhere |
*These sauna costs vary with the type of sauna, size, and heater quality.
Infrared vs Traditional Sauna Pros And Cons
Pros Of Infrared Saunas
A) Operates at lower heat
An infrared sauna operates at a heat of 45–60°C, which is more tolerable for long sessions and especially benefits people with sensitive skin.
B) Deeper muscle penetration
The heat of an infrared sauna penetrates deeper into the muscles and tissues, giving better relief to joints, soreness, and targeted muscle relief.
C) Energy-Efficient
Infrared saunas heat up faster and consume less energy, making them efficient for quick sessions.
Cons Of Infrared Saunas
A) Does not produce steam
An infrared sauna does not produce steam, barring you from getting nasal benefits. Also leaving the steamy sauna experience.
B) Less social interaction due to size
Infrared saunas are typically smaller in size, making them more private and less likely to have a social interaction.
Pros Of Traditional Saunas
A) Intense heat and detoxification
Traditional saunas operate at 70–90°C, providing intense humidity and sweating, which is best for your detoxification.
B) Cardiovascular health benefits
The heat and humidity of a traditional sauna help in improving blood circulation, reducing blood pressure, and lowering the risk of cardiovascular disease (CVD).
C) Better social experience
Traditional saunas are often large in size, making space for group or community sessions. People enjoy these sessions to build a better social experience.
Cons Of Traditional Sauna
A) Longer heat time and energy usage
Traditional saunas take 30-45 mins to heat up, making it difficult to take quick sessions. They also use more energy than infrared saunas.
B) Difficulty heat toleration
The extreme heat and temperature may not be suitable for people with sensitive skin or people who have heart conditions.
C) Heavy maintenance
Traditional saunas have high heat and humidity. Hence, they require more maintenance in terms of cleaning and ventilation.
How To Choose Which One Is Better For You?
Both traditional and infrared saunas give you significant health benefits, but choosing a sauna comes with many factors, such as heat sensitivity, session time, and energy efficiency. Here are some factors and their use cases.
|
Use Case |
Preferred Option |
Reason |
|
You are new to using saunas or sensitive to high heat |
Infrared Sauna |
Better tolerance |
|
You prefer high heat and humidity |
Traditional Sauna |
Operates at a higher temperature than infrared saunas. |
|
Cardiovascular health |
Traditional Sauna |
Strong long-term evidence |
|
Short-term usage |
Infrared Sauna |
Heats up faster and is easier to maintain. |
|
Detox and skin health |
Infrared Sauna |
Deeper muscle penetration |
|
For targeted muscle relief |
Infrared Sauna |
Deeper muscle penetration. |
|
Respiratory issues like asthma, allergies, or sinus congestion. |
Traditional Sauna |
Warm air relieves breathing difficulties. |
|
For a better social experience |
Traditional Sauna |
Large in size and used by multiple people. |
At Polar, we offer both traditional steam saunas and infrared saunas based on your budget, usage, and recovery needs. Find your Perfect Home Saunas
Whether you use an infrared sauna or a traditional one, your body can take time to adjust to the heat, temperature, and moisture. So make sure to build up your tolerance slowly.
Here are some essential tips to use a sauna safely
1. Start with 5-10 mins
Initially, start with only 5-10 mins to see how your body responds to the heat and moisture in the sauna.
2. Limit sessions to 15-20 mins
Avoid more than 15-20 mins of sauna sessions, even if your body has got used to it.
3. Stay hydrated
Make sure your body is hydrated before and after the sauna. Drink at least 1 glass of water before the sauna and at least 3-4 glasses after the sauna to replenish fluids due to sweat.
4. Remove jewellery and metal items
Metals can catch heat quickly and cause heat burns; make sure to take off all metal jewelry before a sauna session.
5. Have someone around you
If possible, use a sauna with a friend, or make sure someone knows you are there when you feel unwell.
Never ignore listening to your body; if you feel dizzy or nauseated, come out of the sauna and let your body cool down. More time in the sauna doesn’t always mean a better time.
How Long Before You See Results of a Sauna?
The results of using a sauna appear at different stages, also considering how your body responds to it. Here’s how most people generally experience regular sauna use.
Immediate Effects (1st session)
After 1-2 sessions, many people experience a better mood, decreased stress, reduced muscle soreness, and clearer skin. The heat builds circulation in the parasympathetic nervous system, which relaxes your body.
Short term (2-4 weeks)
With 2-3 sessions per week, some visible changes take place
-
Improved sleepy quality
-
Better emotional balance, relief from regular stress
-
Decreased tension in the shoulders, neck, and lower back.
-
More hydrated skin due to improved blood flow
Long-term (1-3 months)
In one to three months of regular use, the full potential of the sauna becomes visible, with benefits like
-
Improved cardiovascular health (lower heart rate and better circulation)
-
Stronger immunity due to detoxification.
-
Better weight management and metabolic balance
Also Read: Top 7 Benefits Of A Sauna
What does the research say?
As per a report in experimental gerontology, men who used a sauna 2–3 times per week reported a 27% lower risk of cardiovascular disease (CVD) than men who reported using a sauna once per week.
Not just this, but men who used a sauna for 4-7 weeks reported 50% less risk of CVD mortality than men who used the sauna once a week.
What is the healthiest sauna?
Whichever sauna you choose, note that there is no particular sauna is the healthiest for everyone. If you prefer easy installation and gentle heat recovery, an infrared sauna is healthy for you. But if you prefer intense sweating and community experience, traditional saunas are best for you.
Frequently Asked Questions
What is the best time to use an infrared sauna?
If you want to reduce stiffness and get mental energy, then mornings are the best time for using an infrared sauna. If you deep relaxation, lower your cortisol levels and induce better sleep then evenings are better. For recovery, post-workout is the best time to use an infrared sauna.
Should you use the sauna if you are taking creatine?
Yes, it is completely safe to use a sauna while taking creatine. There is a myth of using a sauna with creatine that it will sweat out water retention in the muscles, which is completely false. Creatine may actually build tolerance for heat stress and even prevent dehydration.
When is an infrared sauna better for weight loss?
Infrared saunas are best for weight loss if used at least 3 to 5 times a week with sessions of 30-45 mins. This, combined with diet and exercise, can lead to faster weight loss.
Can infrared saunas cause cancer?
While research suggests that near exposure to infrared sauna radiation can cause some skin damage, there is not such a study concluding that infrared saunas cause cancer.