Side by side
| Traditional | Infrared | |
|---|---|---|
| Air temperature | 150–185 °F | 120–140 °F |
| Heat source | Heater and hot stones | Wall panels |
| Steam (löyly) | Yes, water on the stones | No |
| Warm-up | 30–40 min | Usable within ~15 min |
| Power | 240 V dedicated circuit | Often 120 V plug-in |
| Typical session | 10–20 min, repeated | 30–45 min |
| Research base | Decades, incl. 20-year study | Limited |
How the heat works
A traditional sauna heats the air with an electric heater or wood stove loaded with stones. Pour water on the stones and you get a burst of steam, called löyly, that you control. An infrared sauna uses panels in the walls that warm your body directly, so the air stays cooler and humidity stays close to normal.
What the research covers
Most of the long-term evidence comes from traditional Finnish sauna. The best-known study followed 2,315 Finnish men for about 20 years at an average sauna temperature of about 77 °C (171 °F). What that research found.
A 2018 systematic review by Hussain and Cohen pooled 40 clinical studies with 3,855 participants across dry sauna types. Most reported beneficial effects, but only 13 were randomized controlled trials and most were small. The authors concluded regular dry sauna bathing “has potential health benefits” and called for better studies.
A researcher’s summary of that review in The Conversation found no strong evidence that infrared is better than traditional, and found the detox claim unsupported. Infrared sessions produced a lower heart rate than traditional ones.
Which to choose
- Choose traditional if you want high heat and steam, want to match the conditions in the long-term studies, and can run a 240 V circuit.
- Choose infrared if you want lower heat, a quick start, a small footprint and a plug-in install.
- Can’t decide? Combination saunas put infrared panels and a traditional heater in one room.
The best sauna is the one you use several times a week, so pick the experience you enjoy.
Questions people ask
- Is an infrared sauna as good as a traditional sauna?
- There is no strong evidence that either is better. The long-term studies, including the 20-year Finnish study, were done on traditional sauna. Infrared has much less research. Choose the one you will use often.
- How hot does an infrared sauna get?
- Usually 120 to 140 °F. A traditional sauna typically runs 150 to 185 °F, and US electric heaters are capped at 194 °F at the ceiling.
- Do infrared saunas detox your body?
- The detox claim is not supported. A review of the evidence found no clear reason to think sweat from either type removes meaningful amounts of toxins, or that the two differ.
- Which is cheaper to install?
- Infrared rooms often plug into a standard 120 V, 15 A outlet. A traditional electric heater needs a dedicated 240 V circuit, which can mean electrician work and sometimes a subpanel.
Sources: Finnleo, traditional vs far-infrared sauna; Hussain J., Cohen M., “Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review,” Evidence-Based Complementary and Alternative Medicine, 2018 (full text); The Conversation, infrared sauna is no better than traditional. General education, not medical advice.