Are Infrared Saunas Safe? What the Science Says
Infrared saunas have become one of the most popular at-home wellness investments — but if you’ve been wondering, “Are infrared saunas safe?”, you’re not alone. Whether you’re considering buying one or already own a unit, it’s important to know what the research says about their safety and how to use them responsibly.
Understanding How Infrared Saunas Work
Unlike traditional steam or dry saunas, infrared saunas use light waves to directly heat your body, rather than the air around you. This gentle, penetrating warmth raises your core temperature, encouraging sweating and the physiological responses associated with heat exposure — muscle relaxation, increased heart rate, and improved circulation (1).
Because they operate at lower ambient temperatures, many people find infrared sessions more comfortable — but lower heat doesn’t mean you can skip safety considerations.
The Safety Record of Infrared Saunas
Multiple studies have found that infrared sauna use is generally safe for healthy adults when used as recommended (2,3). Benefits can include:
Cardiovascular support
Reduced muscle soreness after exercise
Improved relaxation and stress reduction
Clinical research on infrared sauna use in various adult populations has generally found a good safety profile when sessions follow recommended guidelines (3). As with any heat-based practice, safety depends on how you use it and your individual health status.
Potential Risks and Precautions
While the safety profile is good, some situations call for extra care:
Dehydration risk — Always drink water before and after a session. Avoid alcohol, which increases dehydration risk.
Overheating — Signs include dizziness, nausea, and headache. If you feel unwell, exit immediately and cool down.
Medical conditions — People with unstable heart conditions, heat intolerance, or those who are pregnant should consult a healthcare provider before use (4).
EMF exposure — Quality saunas are designed to keep electromagnetic fields (EMFs) low at the seating position. If this matters to you, request independent EMF test results before buying (5).
Thinking About Buying an Infrared Sauna?
Make sure you choose one that’s safe, effective, and right for your space. Our Sauna Buyer’s Guide simplifies EMF safety, sizing, and feature selection so you can buy with confidence.
How to Use an Infrared Sauna Safely
Start slow — Begin with 10–15 minutes per session, then work up to your ideal duration.
Hydrate well — Drink at least one glass of water before and after.
Cool down — Allow your body temperature to normalize before showering.
Listen to your body — Stop if you feel dizzy or unwell.
For a breakdown of optimal session times and tips, see How Long Should You Stay in a Sauna? A Complete Guide.
What About Long-Term Use?
Long-term, consistent infrared sauna use has been studied in healthy adult populations with a good safety record and no reported harmful side effects at normal session durations (2,3). Research has explored associations between regular sauna practice and various wellness markers over time. The key variables are consistency, proper hydration, and adjusting session length based on how your body responds.
Frequently Asked Questions About Infrared Sauna Safety
Are infrared saunas safe for daily use?
Yes, for most healthy adults. Daily infrared sauna use at 20–40 minutes is well-tolerated when sessions are approached sensibly — proper hydration before and after, starting at shorter durations, and not pushing through discomfort. Consistency is one of the practical advantages of home infrared sauna ownership.
Are infrared saunas safe during pregnancy?
Pregnant individuals should avoid infrared saunas unless specifically cleared by their healthcare provider. Elevated core body temperature during pregnancy — from any source, including saunas, hot tubs, or fever — carries risks in the first trimester particularly. This is a conversation to have with your doctor, not a general yes or no.
Are infrared saunas safe for older adults?
Generally yes, with appropriate adjustments. Older adults typically do better starting at lower temperatures — 110–120°F (43–49°C) — with shorter session durations of 10–15 minutes, and with good hydration. Infrared’s lower ambient temperature makes it more accessible than traditional saunas for many older users. If there are active health concerns, check with a healthcare provider first.
Can you use an infrared sauna if you have a pacemaker?
This requires direct guidance from the cardiologist or physician managing the pacemaker. Heat exposure and EMF, even at low levels, are variables that need to be evaluated based on the specific device and individual health status. Do not rely on general guidance for this question.
The Bottom Line: Yes, Infrared Saunas Are Safe for Most People
When used responsibly, infrared saunas are considered safe for most healthy adults — and they can be an excellent addition to your wellness routine. Always follow usage guidelines, stay hydrated, and seek professional advice if you have underlying health conditions.
For a deep dive into the benefits, explore 8 Incredible Infrared Sauna Benefits for Your Health or learn about Far Infrared Sauna: Benefits, How It Works, and What to Know.
Disclaimer
At Body Wellness Club, we’re committed to providing science-backed insights and clean wellness tools to support your journey toward better health. Our content is intended for informational and educational purposes only and is not a substitute for personalized medical advice, diagnosis, or treatment.
Please consult with a licensed healthcare provider before making any decisions related to your health, supplements, or treatment plans. If you are experiencing a medical condition or emergency, seek professional care immediately.
Body Wellness Club and its contributors are not liable for any outcomes resulting from the use—or misuse—of information on this site. While we aim to keep all content accurate and up to date, we cannot guarantee it is free of errors or omissions.
Your wellness is personal. Make choices that reflect what’s right for you.
Sources
National Institute of Environmental Health Sciences. Electric & Magnetic Fields (EMF). 2023. Available from: https://www.niehs.nih.gov/health/topics/agents/emf
Beever R. The effects of repeated thermal therapy on quality of life in patients with type II diabetes mellitus. J Altern Complement Med. 2010;16(6):677–681. Available from: https://pubmed.ncbi.nlm.nih.gov/20569036/
Laukkanen T, Kunutsor SK, Zaccardi F, et al. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens. 2018;32(2):129–138. Available from: https://pubmed.ncbi.nlm.nih.gov/29269746/
Mayo Clinic Staff. Do infrared saunas have any health benefits? Mayo Clinic. 2024. Available from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
International Commission on Non-Ionizing Radiation Protection (ICNIRP). Guidelines for limiting exposure to time-varying electric and magnetic fields (1 Hz–100 kHz). 2010. Available from: https://icnirp.org/cms/upload/publications/ICNIRPLFgdl.pdf
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