Infrared Sauna vs. Traditional Sauna: Which One is Right for You?

When you first started searching for the perfect sauna to fit your lifestyle, you probably came across two popular options — infrared saunas and traditional saunas. At first glance, they might seem similar, but as you dig deeper, you’ll notice some key differences in how they work, the type of heat they produce, and the overall experience they offer. Both saunas are known for their impressive wellness benefits, but choosing the right one depends on your personal preferences and health goals.

If you’re unsure which sauna is right for you, this guide will walk you through the key differences, health benefits, and factors to consider so you can make an informed choice.

What is a Traditional Sauna?

A traditional sauna operates using a gas heater, electric heater, or wood-burning stove as its primary heat source. The temperature inside typically ranges from 150°F to 195°F (65°C to 90°C), creating a warm and intense environment. Humidity levels in a traditional sauna are usually between 5% to 30%, but this can be increased by pouring water over hot stones, which generates steam. This method produces a dry heat that surrounds the body, causing intense sweating as the high ambient temperature raises the body’s internal temperature. Unlike infrared saunas, a traditional sauna works by indirectly heating the body through the surrounding air rather than directly penetrating the skin.

An infrared sauna uses infrared light to heat your body directly rather than heating the surrounding air. This allows the air temperature to remain cooler — usually between 120°F to 150°F (49°C to 65°C), which is notably lower than the temperature in a traditional sauna — but it penetrates the skin deeper. Unlike traditional saunas that heat the air around you, infrared saunas produce dry heat with zero humidity since no steam is generated. Instead of heating the air, infrared waves penetrate the body directly, reaching up to 1.5 inches (4 cm) beneath the skin’s surface. This deep heat penetration causes users to sweat more profusely compared to traditional saunas, as the body responds to the internal rise in temperature rather than the heat of the surrounding air.

Choosing between an infrared sauna and a traditional sauna depends on your personal preferences, wellness goals, and lifestyle. If you’re someone who enjoys intense heat and the classic sauna experience, a traditional sauna might be the better choice. These saunas operate at higher temperatures and create a steamy environment when water is poured on hot stones, making them ideal for those seeking relaxation, stress relief, and respiratory benefits. On the other hand, if you prefer a gentler heat that penetrates deeper into your muscles and tissues, an infrared sauna is a great option. Infrared saunas are more energy-efficient, operate at lower temperatures, and are excellent for pain relief, muscle recovery, and detoxification. They also tend to be more compact, making them a popular choice for home use. Ultimately, the right sauna for you comes down to your heat tolerance, the benefits you’re looking to achieve, and the space you have available.

1. Are infrared saunas as effective as traditional saunas?

Both saunas are effective but in different ways. Traditional saunas use high ambient heat to raise your body temperature, while infrared saunas heat your body directly with infrared waves. Both promote relaxation, improve circulation, and support detoxification, but infrared saunas may be better for deeper tissue recovery and people who prefer lower temperatures.

2. Do infrared saunas use more electricity than traditional saunas?

No, infrared saunas are typically more energy-efficient than traditional saunas. They operate at lower temperatures and use infrared panels rather than large heaters, which reduces overall power consumption.

3. Which sauna is better for beginners: infrared or traditional?

Infrared saunas are often recommended for beginners because they operate at lower temperatures (120°F to 150°F), making the heat more tolerable for first-time users. The gentle warmth of an infrared sauna allows beginners to ease into the experience while still enjoying benefits like improved circulation, detoxification, and muscle relaxation. Traditional saunas, on the other hand, offer higher temperatures (150°F to 195°F), which may be overwhelming for those new to sauna use. For beginners, starting with shorter sessions in an infrared sauna can help them gradually build their heat tolerance.

If you prioritize deep relaxation, gentle heat, and easy setup, an infrared sauna is the way to go. If you want the authentic, traditional Finnish sauna experience with higher temperatures, a traditional sauna delivers just that.

Both options offer unique benefits, so your decision ultimately depends on your comfort level, wellness goals, and available space.

For those torn between the two or seeking the best of both worlds, explore our Ultimate Guide to Hybrid Saunas and discover why hybrid saunas might be the ideal solution.