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Infrared sauna: benefits, drawbacks and contraindications
Gentler heat than a Finnish sauna, limited evidence on health effects, no detox. Real benefits, drawbacks, contraindications and safe-use limits.
An infrared sauna gives full warmth at a lower temperature than a Finnish sauna: the cabin runs between 45 and 60 °C, and many people find it easier to tolerate. On health benefits, though, there are few studies: a review of 9 papers found «limited moderate» evidence on blood pressure and heart failure, obtained in clinical settings, and no solid evidence for anything else. It does not remove toxins and it does not make you lose weight. The contraindications are largely those of a traditional sauna.
I'll take you through what it really does, what the studies say and where they stop, its drawbacks and who should not use it. I say this as someone who sells them: anyone who sells infrared saunas, us included, has an interest in describing them as better than they are, which is why we cite the sources here.
What an infrared sauna really does
An infrared sauna has no heater and no stones: panels give off infrared rays that the skin absorbs, so the heat reaches the body directly rather than through the air. That is why the cabin stays cooler than a Finnish sauna and you still sweat.
The immediate effects are those of heat: skin temperature rises, the surface blood vessels widen, the heart beats a little faster, you sweat. Many people describe a feeling of relaxation, and it is the most common reason for using one. It is a real effect but a subjective one: you feel it, a test does not measure it.
The practical difference from a Finnish sauna is tolerability. At 50 degrees in dry air you can stay 20-30 minutes without the suffocating feeling some people get at 90. The full comparison between the two, with warm-up, space and running costs, is in the guide on Finnish or infrared sauna.
Infrared sauna benefits: what the studies say
The most cited review on the subject gathered the published studies on infrared saunas and found 9 of sufficient quality (Beever, Canadian Family Physician 2009;55:691). Its conclusions, in order:
blood pressure and heart failure: «limited moderate» evidence
chronic pain, chronic fatigue syndrome, obesity: weak or fair evidence, each from a single study
cholesterol: consistent evidence that infrared saunas do not lower it
The same paper notes that manufacturers claim numerous health benefits, but that the published evidence to support them is limited. A more recent review confirms that there are still fewer studies on infrared saunas than on Finnish saunas (Hachem et al., Cureus 2025;17(11):e98162).
One detail changes how to read this: those 9 studies concern patients with heart failure or cardiovascular risk factors, followed by doctors with precise protocols. They are not a promise for home use. If you have a health condition and are thinking of a sauna as a help, that is a question for your doctor, not for a product sheet.
What it does not do: detox and weight loss
These are the two promises you read most often, and neither holds up.
Detox. Sweat is there to cool the body, not to cleanse it. A review of sweat physiology says so explicitly: direct evidence that sweating is an effective detoxification method is lacking, and for heavy metals the main route of elimination is the gut, not the skin (Baker, Temperature 2019;6:211). Waste products are dealt with by the kidneys and the liver, sauna or no sauna.
Weight loss. The weight you lose in a session is water, and it comes back with the first glass you drink. And it should come back: leaving the sauna without rehydrating is the easiest way to feel unwell. The obesity study mentioned above is a single one with weak evidence, too little to speak of an effect.
The drawbacks of an infrared sauna
There are some, and it pays to know them before choosing one.
The heat is less intense. Anyone who loves a Finnish sauna at 90 degrees with steam from the stones often finds infrared lukewarm. It is not a defect, it is a different experience, but it is the most common reason for disappointment.
No steam and no water ritual. In an infrared sauna you do not pour water and you do not take a cold shower straight afterwards: you leave gradually.
The panels get hot. The air is at 50 degrees, but the panel surfaces reach 80-120 °C. Keep at least 10 centimetres away, and do not leave children alone.
Longer sessions, and indoors only. To get the same warmth you stay in longer, up to 30-40 minutes for regular users. And our cabins are for indoor use only. A two seat BL-103 infrared sauna measures 110×155 cm and is 190 cm high, starting from € 4.565; for four people, the BL-108 measures 155×155 cm and starts from € 4.484.
Infrared sauna contraindications
Our safety sheet lists the cases in which an infrared sauna must not be used:
pregnancy, without your doctor's approval
severe heart failure, a heart attack in the last six months, severe uncontrolled arrhythmias
severe uncontrolled high blood pressure
fever or acute infections
deep vein thrombosis
severe kidney failure
uncontrolled epilepsy
open wounds or extensive skin infections
after alcohol or drugs
The use sheet adds cases that call for caution or your doctor's opinion: frequent nosebleeds, heavy menstrual flow, recent metal implants, medicines that alter sweating. The full list is in our support team's infrared sauna safety sheet.
The general rule is simple: if you have a health condition or are on treatment, talk to your doctor before you buy one and before you use it. The lower temperature does not make it suitable for someone who cannot use a traditional sauna.
How to use it safely
The limits from our technical documentation, by level of experience:
beginners: 45-50 °C for 15-20 minutes
regular use: 50-55 °C for 25-30 minutes
long-standing users: 55-60 °C for 30-40 minutes, never more than 45 minutes in one go
young people aged 12 to 16, always with an adult present, and people over 70: no more than 45 °C and 15 minutes; the sheet does not provide for use under 12
The control panel on our cabins, like the one on the BL-103, starts at 50 °C and does not go above 60: the timer switches off on its own at the end of the session.
Before going in, drink 300-500 ml of water and wait two hours after a heavy meal; during the session, drink small sips; afterwards, stay seated for two or three minutes before standing up, no cold shower straight away, and at least half a litre of water. The details are in the infrared sauna use sheet.
Get out at once if you feel dizzy, nauseous, have a severe headache, confusion, blurred vision, an irregular heartbeat or rapid breathing, or if you stop sweating: these are the signs of heat stroke, and they need to be taken seriously even at 50 degrees. If they do not pass with rest in fresh air, call a doctor.
Frequently asked questions
What are the benefits of an infrared sauna? The certain advantage is warmth that is easier to tolerate than in a Finnish sauna, which many people find relaxing. On health effects there are few studies: limited moderate evidence on blood pressure and heart failure in clinical settings, no solid evidence for anything else.
What are the contraindications of an infrared sauna? Pregnancy without medical advice, severe heart failure, a recent heart attack, uncontrolled arrhythmias and high blood pressure, fever, deep vein thrombosis, severe kidney failure, uncontrolled epilepsy, open wounds, alcohol. With any health condition or ongoing treatment, your doctor decides.
Is an infrared sauna bad for you? For a healthy adult who keeps to the times and temperatures in the use sheet, the most common risks are burns from touching the panels, dehydration and heat stroke from sessions that are too long or after drinking alcohol. With a health condition or ongoing treatment, the answer is for your doctor.
What are the drawbacks of an infrared sauna? Less intense heat than a Finnish sauna, no steam, longer sessions for the same effect, panel surfaces that reach 80-120 °C, and indoor use only.
Does an infrared sauna help you lose weight? No. The weight lost during a session is sweated water and comes back as soon as you rehydrate. The only obesity study cited by the reviews provides weak evidence.
Is an infrared or a Finnish sauna better? It depends on which heat you prefer: more intense and with steam for the Finnish sauna, gentler and with a 10-20 minute warm-up for infrared. Do not choose it for health reasons: the contraindications are largely the same.
What to do, in order
Choose it for the heat you prefer, not for health promises: the evidence is limited and comes from a few studies on patients followed by doctors.
Do not count on detox or weight loss: sweat is mostly water and the weight lost comes back with the first glass.
Read the list of contraindications and, with a health condition or ongoing treatment, ask your doctor before buying one.
Start at 45-50 °C for 15-20 minutes and never exceed 45 minutes in one go; for young people and over-70s, no more than 45 °C and 15 minutes.
Drink before, during and after: 300-500 ml before, small sips inside, at least half a litre when you come out.
Keep at least 10 centimetres from the panels and get out at the first sign of dizziness or nausea.
The most common mistake is treating it as a therapy. It is a pleasant way to be in the warmth with less effort than a traditional sauna: if you choose it for that, it is unlikely to disappoint you.
Catalogue figures in this guide (dimensions and prices) are read from the product pages and update with the catalogue: what you see is the current value. Temperatures, times and limits of use come from the technical documentation of the cabins we sell, refer to a healthy adult and do not replace the instructions for your model. The information on benefits and contraindications reports what the cited studies say, is for general information and does not replace medical advice: if you have a health condition, are pregnant, are on treatment or have doubts about your condition, consult your doctor before using an infrared sauna.
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