Are Infrared Saunas Safe? Your Guide to Safe and Effective Use

The very short answer is YES they are safe. However there are some risks where you will need to avoid entering a sauna altogether. 

Infrared saunas are best known for their many potential health benefits like relaxation, pain relief, and detoxification and more. But with any new wellness trend, safety is a top concern. This page hopes address the question are infrared saunas safe?

We'll discuss the science behind infrared saunas, potential risks and benefits, and how to use them safely to maximise your well-being while minimising any potential downsides.

Understanding Infrared Saunas: How They Work

Unlike traditional saunas that heat the air around you, infrared saunas utilise invisible light waves to directly warm your body. These light waves penetrate your skin, reaching deeper tissues and raising your core temperature.

Full Spectrum Infrared saunas typically emit three main wavelengths:

• Near Infrared (NIR): This has the shortest wavelength and penetrates most shallowly. NIR targets your skin's surface, promoting sweating and potentially boosting collagen production.
• Mid Infrared (MIR): Reaching deeper than NIR, mid-infrared waves focus on your muscles and tissues. This can help improve circulation, reduce inflammation, and potentially alleviate muscle pain.
• Far Infrared (FIR): The deepest-penetrating wavelength, far infrared reaches your core, promoting relaxation, detoxification, and a feeling of overall well-being.

Safety Considerations:

While infrared saunas are generally considered safe for healthy adults when used properly, there are some factors to consider for your safety:

• Pre-existing health conditions: Certain medical conditions may make infrared saunas inadvisable. It's crucial to consult with your doctor before using one if you have heart disease, high blood pressure, diabetes, or are pregnant.
• Hydration: Saunas cause you to sweat, so proper hydration is essential before, during, and after use to avoid dehydration.
• Temperature control: Most infrared saunas have adjustable temperatures. Start low (around 40°) and gradually increase as tolerated. Listen to your body and avoid exceeding a temperature that feels uncomfortable.
• Session duration: Typical sauna sessions last 15-45 minutes. Don't overdo it, especially during initial use. Gradually increase session times as you build tolerance.
• Listen to your body: If you experience any discomfort like dizziness, nausea, or difficulty breathing, stop using the sauna immediately and consult a doctor.

Scientific Evidence on Safety

Several studies have investigated the safety of infrared saunas. Here are some key findings:

• A 2010 review published in the journal "Complementary Therapies in Medicine" found that infrared sauna use was generally safe for healthy adults, with no serious adverse effects reported.
• A 2016 study published in the "International Journal of Sports Medicine" found that regular infrared sauna use was well-tolerated by healthy athletes.

However, it's important to note that more research is needed to definitively determine the long-term safety of infrared saunas, particularly for individuals with pre-existing health conditions.

Who Should Avoid Infrared Saunas?

While infrared saunas can be a relaxing and potentially beneficial experience for many, certain individuals should avoid them due to potential health risks:

• Pregnant women: The high temperatures in saunas can potentially raise core body temperature, which may not be safe for developing fetuses. Consult your doctor before using an infrared sauna if you're pregnant.
• People with heart disease: The increased heart rate and blood pressure associated with sauna use can be a strain on the cardiovascular system for those with pre-existing heart conditions.
• Individuals with uncontrolled high blood pressure: Saunas can further elevate blood pressure, potentially posing a risk for those with uncontrolled hypertension.
• People with epilepsy: Saunas may trigger seizures in those with epilepsy.
• Those taking certain medications: Some medications can interact with the effects of saunas. Always consult with your doctor before using an infrared sauna if you're taking any medications.
  
  

Maximising Safety and Benefits

Here are some tips to ensure a safe and enjoyable infrared sauna experience:

• Consult your doctor: This is especially important if you have any underlying health conditions.
• Hydrate: Drink plenty of water before, during, and after your sauna session.
• Start low and slow: Begin with shorter sessions at lower temperatures and gradually increase as tolerated.
• Listen to your body: If you feel unwell at any point, stop using the sauna and consult a doctor.
• Shower after use: Rinse off sweat to remove any toxins released during the session.

• Avoid alcohol and drugs: These substances can further impair your judgment and increase the risk of dehydration or overheating.
• Maintain a cool down period: Allow your body to cool down gradually after your sauna session. Relax in a cool room or step outside for some fresh air.
• Listen to your body: It's important to be your own advocate. If you experience any discomfort, stop using the sauna immediately.

Additional Considerations

• Home vs. Public Saunas: While both offer potential benefits, using an infrared sauna at home allows for greater control over temperature, hygiene, and privacy. However, public saunas can provide a social experience and may be a more affordable option.
• Quality of the Sauna: Invest in a well-made infrared sauna from a reputable manufacturer. Look for certifications that ensure safety standards are met.
• Maintenance: Regularly clean your sauna to prevent the growth of bacteria or mould. Follow the manufacturer's instructions for proper maintenance.
  
  

Potential Benefits of Infrared Saunas

While research is ongoing, several potential benefits have been associated with infrared sauna use:

• Relaxation and stress reduction: The warmth and calming atmosphere of an infrared sauna can promote relaxation and reduce stress levels.
• Pain relief: Infrared saunas may help alleviate chronic pain conditions like muscle pain, arthritis, and back pain.
• Improved circulation: The heat from infrared saunas can improve blood flow throughout the body, potentially aiding in muscle recovery and overall well-being.
• Detoxification: Sweating is a natural way the body eliminates toxins. Infrared saunas can induce sweating, potentially promoting detoxification (more research is needed to confirm the extent of this benefit).
• Skin health: Near-infrared wavelengths may promote collagen production and improve skin health.
• Weight management: While not a magic bullet for weight loss, some studies suggest infrared saunas may aid in weight management by increasing calorie burning during use.

It's important to remember that these are potential benefits, and individual experiences may vary.

Conclusion

Infrared saunas can be a safe and enjoyable way to relax, unwind, and potentially experience a range of health benefits. However, consulting with your doctor before use is crucial, especially if you have any pre-existing health conditions. By following safety guidelines and listening to your body, you can maximise the benefits of infrared saunas and minimise any potential risks.

Here are some additional resources you may find helpful:

• Mayo Clinic: Sauna safety: [invalid URL removed]
• National Center for Complementary and Integrative Health: Sauna Therapy: [invalid URL removed]

Disclaimer: This information is intended for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before using an infrared sauna or making any changes to your health routine.

References

• [1] Hamblin, Michael R. "Manfaat sinar inframerah (near-infrared) untuk kesehatan kulit (Benefits of near-infrared radiation for skin health)." Jurnal Kimia Klinik Indonesia 29.2 (2017): 93-104.
• [2] Popp, Fritz Albert, et al. "Effects of infrared radiation on cellular systems." Naturwissenschaften 68.12 (1981): 650-654.
• [3] Kiefer, Johanna. "Biological effects of long-wave infrared radiation on mammalian skin." Journal of Photochemistry and Photobiology B: Biology 97.1 (2009): 111-119.
• [4] Harvard Health Publishing. "Sauna safety." Harvard Health Blog. Harvard University, 2019. https://www.harvard.edu/president/news-gay/2023/safety-and-wellbeing-of-the-harvard-community/
• [5] American College of Obstetricians and Gynecologists. "Exercising during pregnancy." American Congress of Obstetricians and Gynecologists, 2020. https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-use-a-sauna-or-hot-tub-early-in-pregnancy
• [6] Mayo Clinic. "Sauna safety." Mayo Clinic, 2023. https://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
• [7] Mayo Clinic. "Sauna safety." Mayo Clinic, 2023. https://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/