There’s a reason why infrared saunas are a growing trend in the wellness world. With benefits ranging from pain relief to glowing skin, it’s no wonder so many people are adding them to their daily routine. But as more people consider adding infrared sessions to their routines, a common question arises: Are infrared saunas safe? 

Yes! Infrared saunas are considered very safe when used correctly. However, just like any wellness tool, it’s important to know how to use it properly.

In this guide, we share expert infrared sauna safety tips and considerations to help you get the most out of your wellness routine. 

Note: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new wellness practice, including the use of infrared saunas.

Are Infrared Saunas Safe to Use?

Yes! For most healthy individuals, infrared saunas are considered safe when used properly. In fact, no research has ever found harmful effects from infrared saunas.

Infrared sauna usage is at an all-time high. According to a Yelp report, interest increased by 40% in 2024 alone.2 All it takes is one search on social media to see thousands of celebrities, influencers, and everyday wellness enthusiasts raving about their favorite infrared sauna benefits.

Infrared Sauna Benefits

Here’s a brief snapshot of the potential health perks often associated with infrared sauna use: 

  • Detoxification: Sweating may help remove toxins and heavy metals. 
  • Skin Support: Some users report clearer skin and improved tone with regular use. 
  • Mood Boosting: Sauna users report higher levels of happiness, less anxiety, and an improved sense of mental wellness. 
  • Pain Relief: Heat can help relax muscles, ease joint stiffness, and reduce inflammation. 
  • Relaxation: The soothing warmth promotes stress relief and may improve sleep. 
  • Muscle Recovery: Infrared heat improves blood flow, which optimizes the delivery of nutrients and oxygen to the muscles, reducing soreness and accelerating recovery. 
  • Improved Circulation: The heat helps boost blood flow, which can support cardiovascular and heart health. 
Learn More About the Benefits of Infrared Saunas

Potential Risks 

While infrared saunas are generally safe, there are some potential side effects and safety considerations to keep in mind: 

Overheating or Dehydration: The most common issue is spending too much time in the sauna or not drinking enough water. This can lead to dizziness, lightheadedness, fatigue, or even heat exhaustion. Stay hydrated and limit sessions to 15–30 minutes. 

Blood Pressure Fluctuations: The heat from the sauna can cause temporary changes in blood pressure. This could be risky for people with low blood pressure (hypotension) or certain heart conditions. 

Medication Interactions: Some medications affect your body’s ability to regulate heat or fluid levels, increasing your risk of overheating. If you take prescription drugs, especially for heart or kidney conditions, talk to your doctor first. 

Underlying Medical Conditions: People with certain health conditions should avoid infrared saunas unless told otherwise by a healthcare professional. This includes individuals with:  

  • A compromised immune system  
  • Surgical implants (metal or silicone)   
  • A communicable disease  
  • Blood pressure conditions  
  • Cardiovascular (heart) conditions  
  • Diabetes or conditions affecting nerve sensation 
  • Heat sensitivity disorders 
  • Pregnancy 
  • And more 

If you have any concerns or preexisting health conditions, it’s important to receive clearance from a qualified healthcare provider before adding infrared saunas to your wellness routine. 

Infrared Sauna Safety Tips

When used properly, infrared saunas are a safe practice with many wellness benefits. Below are some essential safety tips to keep in mind when using an infrared sauna.

1. Consult Your Healthcare Provider

Before using an infrared sauna, it’s a good idea to seek medical advice and clearance from a qualified healthcare professional, especially if you have any preexisting health conditions or are pregnant.

They can help you determine whether infrared saunas are a safe option for your unique lifestyle and health needs. 

2. Start Slow and Build Up

If you’re new to infrared saunas, consider starting slow and working your way toward longer sessions. For example, you could begin with shorter 10-minute sessions and gradually build up to 20-30 minutes as your body adjusts. 

3. Keep Sessions Under 30 Minutes

Experts recommend keeping infrared sauna sessions under 30 minutes.4 Going for any longer than half an hour can put too much stress on your body. It’s also recommended to only use your sauna 3-4 times a week.4 This ensures your body has opportunities to recover and hydrate. 

4. Stay Hydrated

Hydrating is one of the most important parts of staying safe in an infrared sauna. Try drinking at least 1-2 glasses of water within the hour before and after your session. Sweating can flush out electrolytes, so it’s important to replenish them after your infrared sauna sessions (in addition to drinking water). 

Electrolytes are chemicals and minerals that carry electrical signals between your cells. They also play a critical role in balancing out the fluids within your body. Beverages like coconut water naturally contain electrolytes that can help you hydrate.6 You can also add a pinch of table salt to your water to help your body retain it better. 

5. Keep Water Bottles Outside

Hydration is essential for using an infrared sauna safely, but it’s best not to bring any water bottles or containers inside the sauna with you.

A plastic water bottle can melt and release harmful plastic particles into the air that may also leach into your water. Glass bottles can shatter due to temperature fluctuations, and metal containers can get hot to the touch.

Whatever material your water bottle is made of, it’s best to keep it outside the sauna at all times. 

6. Avoid Alcohol

It’s best to avoid drinking alcohol before using an infrared sauna. Drinking alcohol can lead to dehydration and other complications like low blood pressure, heart issues, and injury.5 It can also cause lightheadedness and nausea. 

7. Listen to Your Body

Always pay attention to how you feel when using an infrared sauna. If you start feeling dizzy, lightheaded, or nauseous, it’s important to end the session immediately.

These symptoms can signal dehydration or other health concerns that need immediate attention. 

8. Choose a Low EMF Infrared Sauna

Not all saunas are created equal, especially when it comes to electromagnetic fields (EMFs). These invisible waves are all around us thanks to phones, Wi-Fi, and infrared saunas. However, exposure to high EMF levels can put your body under oxidative stress, leading to complications like headache, fatigue, brain fog, and more.7 

Fortunately, there are plenty of low-EMF infrared sauna options out there that let you enjoy the benefits of IR therapy safely. Tylö’s infrared sauna panels feature a patented conductive shielding layer that keeps electromagnetic radiation levels far below regular limits, and lower than many electrical devices you use daily.8 

Shop Tylö Infrared Saunas in the Bay Area 

Infrared sauna therapy is a popular wellness practice with many different benefits, but it’s important to approach it safely. By consulting a healthcare professional beforehand, staying hydrated, and choosing the right sauna, you can enjoy the advantages of infrared therapy safely and effectively. 

At Creative Energy, we strive to provide the highest quality wellness products in the Bay Area, including saunas, hot tubs, swim spas, cold plunge tubs, and more. Our friendly team is excited to help you find the best wellness solutions for your needs, lifestyle, and budget. 

Contact us online today or visit any one of our award-winning showrooms in San Rafael, San Mateo, or Concord to explore our selection in person.

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References

  1. Do infrared saunas have any health benefits? (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954  
  2. 2024 Beauty and Lifestyle Trends – Yelp. (n.d.). https://www.yelp.com/article/2024-beauty-and-lifestyle-trend-report  
  3. Ahokas, E. K., Ihalainen, J., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2022). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289  
  4. Clinic, C. (2025c, April 22). Infrared saunas: What they do and 6 health Benefits. Cleveland Clinic. https://health.clevelandclinic.org/infrared-sauna-benefits  
  5. Laukkanen, J. A., MD, PhD, Laukkanen, T., MSc, & Kunutsor, S. K., MD, PhD. (n.d.). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext#secsectitle0075  
  6. WebMD Editorial Contributor. (2024, January 23). Foods high in electrolytes. WebMD. https://www.webmd.com/diet/foods-high-in-electrolytes  
  7. Kivrak, E., Yurt, K., Kaplan, A., Alkan, I., & Altun, G. (2017). Effects of electromagnetic fields exposure on the antioxidant defense system. Journal of Microscopy and Ultrastructure, 5(4), 167. https://doi.org/10.1016/j.jmau.2017.07.003  
  8. How an Infrared sauna works. (n.d.). https://tylo.com/blog/how-an-infrared-sauna-works