What is an infrared sauna (infrared), how does it work and what properties does it have?

An infrared sauna consists of a wooden cabin equipped with emitters that produce infrared radiation. This feature distinguishes it from other types of saunas. These emitters convert over 90% of energy into heat, and the resulting waves penetrate several centimeters into body tissues. As a result, the body warms up quickly and efficiently. A shower cabin with an infrared sauna may be fitted with two types of emitters. The first are ceramic emitters, which produce medium- and long-wave radiation. The second type consists of quartz emitters, which offer a broader radiation spectrum. Which emitter should you choose for an infrared sauna? Shorter waves, which penetrate as far as the subcutaneous tissue, are considered more beneficial; therefore, quartz emitters may prove the better choice. It is also worth paying attention to the temperature inside the cabin. An infrared sauna typically operates at between 40 and 60°C, which is significantly lower than the temperatures provided by, for example, a Finnish sauna.

Understanding what an infrared sauna is allows us to examine its properties more closely. What benefits does it offer?

• Relief from muscle and joint pain. The heat penetrates deep into the body, helping to reduce joint stiffness and improve mobility. This is particularly beneficial for older adults, people with rheumatic conditions and athletes.
• Detoxification. During a sauna session, the body eliminates toxins through perspiration, which may support overall health.
• Improved skin condition. Infrared heat enhances circulation, delivering more oxygen to cells and promoting skin regeneration. According to some dermatologists, it may support the treatment of acne, psoriasis and eczema, improving skin firmness and appearance.
• Support for weight loss. Increased sweating may aid calorie expenditure. During a session lasting around 30 minutes, a significant number of calories may be burned, although the exact amount varies depending on individual factors.
• Reduced muscle tension and enhanced well-being. A sauna session relaxes the body and stimulates the production of endorphins, contributing to improved mood and relaxation

An infrared sauna offers numerous advantages, with its relatively low operating temperature being one of the most frequently emphasized. As it does not reach extremely high temperatures, it is more comfortable for individuals who do not tolerate heat well compared to other types of saunas. It places less strain on the body and is therefore accessible to a broader group of users, including those who may have contraindications to using traditional saunas. These include, among others, people prone to broken capillaries, older adults and children. Another commonly cited advantage is its faster heating time, meaning you do not have to wait as long for a session as with other types of saunas. In addition, the milder conditions mean that intensive cooling of the body after leaving the cabin is generally unnecessary.

However, infrared saunas also have certain disadvantages. Due to increased perspiration, there is a risk of dehydration; therefore, it is essential to replenish fluids both before and after a session. Another drawback is that there remains a group of individuals who should avoid sauna use altogether or consult a doctor before beginning sessions. What, then, are the contraindications to using an infrared sauna?

Individuals with underlying health conditions often wonder whether an infrared sauna or a traditional sauna is the better choice. While an infrared sauna is generally considered safer, there are situations in which its use is not recommended.

Contraindications include infectious diseases, as well as lung and kidney disorders. Although infrared heat improves circulation, serious cardiovascular conditions are a contraindication. One example is the use of an infrared sauna by individuals with varicose veins. While heat can reduce swelling and enhance circulation, it may exacerbate symptoms in cases of advanced varicose veins. Additionally, sauna use is not recommended for individuals with severe disorders of the digestive, nervous or hormonal systems, or for those suffering from schizophrenia, asthma, glaucoma, epilepsy or multiple sclerosis.

Infrared Sauna and Tumors – Is It Safe? Infrared sauna sessions should not be used by individuals with cancer, nor within five years of recovery, unless approved by a medical professional. Use during pregnancy or menstruation is also not recommended.

Another important question is how to use an infrared sauna properly. You should avoid eating immediately before a session; ideally, your last meal should be consumed at least one hour beforehand. At the same time, it is essential to stay well hydrated and to replenish fluids after completing the session. A single session in an infrared sauna should not exceed 20 minutes. Beginners are advised to start with shorter sessions lasting just a few minutes and gradually increase the duration as their bodies adapt. How should you dress for an infrared sauna?

The body benefits most when it has direct exposure to heat. For this reason, using an infrared sauna without clothing is recommended, although wrapping yourself in a towel is also acceptable. In contrast, steam saunas are typically used without towels due to the high humidity, which makes textiles impractical.

Regular sessions provide the best results. Initially, two or three sessions per week are recommended. Over time, the frequency may be increased, provided that the body responds well. If you install an infrared sauna at home-such as a two-person unit-you can adjust the frequency and duration of sessions according to your individual needs and tolerance.

What do doctors think about infrared saunas? Due to the limited amount of long-term research, medical professionals approach their use as a therapeutic method with caution. While there is evidence of potential health benefits, contraindications also exist, which explains the careful stance of some practitioners. If household members are in good health and sufficient space is available, investing in an infrared sauna may be worthwhile. A model installed next to a shower can serve as an excellent addition to a home wellness area. Alternatively, if space permits, an outdoor infrared sauna may be an attractive option.