Traditional Sauna Vs. Infra-Red Sauna - 10 Main Differences
Looking to buy? Read this before you do
🔑Key Points:
Since the benefits from sauna bathing increase with frequency of use, many people have opted to install their own convenient sauna at home.
The main choice you will have to make when buying a sauna will be choosing the type of technology: Infrared vs. Traditional.
In this article I highlight the 10 main differences to help you choose the one that works best for you.
📰In this Issue
I’ve recently discussed the many benefits of sauna bathing in My Top 5 Sauna Benefits article. One of the most important findings from the studies I reviewed , is that there seems to be a dose-dependent response: the more you use the sauna, the greater the benefits. For this reason - and the convenience of sauna bathing at night to relax, an increasing number of people are choosing to install their own private sauna at home.
If you are buying a sauna for your home, there are a number of approaches you can take, from building the whole thing from scratch yourself, to buying a kit, or having someone professionally build a custom model and install it for you. One of the more important choices you will have to make, however, is the type of technology your sauna will use: Traditional vs. Infrared. Here are the 10 main differences between the two:
🔥Heating Method
Traditional Sauna: Heats up the air. Stones are heated via electric, gas, or wood heater. In turn, the stones heat the air indirectly heating up the body through convection and conduction. Water can be poured over the stones to create steam.
Infrared Sauna: Heats up your body without warming up the air around you. Infrared heaters emit infrared light that heats up the body directly.
🌡️💧Temperature humidity and range
Traditional Sauna: Higher temperatures typically 176°F (80°C). Can have higher humidity levels.
Infrared Sauna: Lower temperatures ranging from 100-150°F or 38-65°C. Low humidity.
⏲️Heating Time
Traditional Sauna: Takes 15-25min to heat up depending on size and heater power because it has to heat up the environment
Infrared Sauna: Quick. Ready within a few minutes because it does not have to heat up the environment.
🔧Installation
Traditional Sauna: Easy to build and install but more complex than infrared, will require dedicated space. Can build from a kit or build from scratch.
Infrared Sauna: Easy, portable, typically requires less space. Can build from a kit.
⚡Power Requirements
Traditional Sauna: Can run on gas, firewood, or electricity. Electrical heaters will require a dedicated 220V line which will have to be installed by a professional electrician.
Infrared Sauna: Runs on electricity. 110V ~ 120V / 15 Amps outlet with a Standard Household Output.
📱Overall Experience
Traditional Sauna: Traditional saunas are known for their high temperatures, which can be intense and may take some time to acclimate to. This heat can provide a strong sensation of sweating and relaxation. Higher humidity levels due to the water being poured onto the heated stones can create a sensation of humid heat and can be invigorating for some people. The intense heat of traditional saunas can increase heart rate and stimulate circulation. While the intense heat might not be as gentle as that of an infrared sauna, many people find the experience of sweating and then cooling down to be invigorating and stress-relieving.
Infrared Sauna: The use of direct infrared light to heat your body results in a more gentle and penetrating heat. The heat feels more focused on your body rather than on the air around you, which can create a feeling of warmth from within that feels pleasant. This lower temperature can feel more comfortable for people who are sensitive to intense heat. The air in an infrared sauna also tends to be drier and easier to breathe because it's not superheated. This can be more comfortable for individuals with respiratory issues. Many individuals find that the gentle heat of an infrared sauna promotes relaxation and stress relief. It can be a more soothing experience overall.
👷🏽Maintenance
Traditional Sauna: Requires more frequent cleaning due to higher heat/sweat. Components are simple and easy to replace.
Infrared Sauna: Requires minimal maintenance other than periodic cleaning. If the infrared heater breaks you will likely won’t be able to repair yourself unless you know what you are doing.
💲Cost
Traditional Sauna: Be prepared to spend over $2k plus installation costs for your 220v dedicated electric line if you choose an electric heater.
Infrared Sauna: Typically more affordable compared traditional sauna models of equivalent size. About 50% to 60% cheaper.
⚕️Therapeutic Benefits
Traditional Sauna: Has been used for hundreds (maybe thousands) of years by many cultures around the world. Hence, there is a lot of data on this type of sauna. I discuss the many benefits of sauna bathing in My Top 5 Sauna Benefits article. Briefly, they include:
Enhanced quality of sleep
Faster recovery from soft tissue injuries
Faster recovery from intense exercise
Enhances cardiovascular endurance
Decrease across all-cause mortality
Infrared Sauna: Infrared saunas are a newer technology and therefore the number of studies performed and the quality of the evidence available for this modality is not as significant as that of traditional sauna. Nonetheless, studies have been performed that show great promise. Here is some of that data:
Ahokas et al. 2023 demonstrated that infrared sauna improves recovery of neuromuscular performance and muscle soreness after resistance exercise training.
Hussain, et. al. 2022 showed that the physiological effects of infrared sauna bathing are underpinned by thermoregulatory-induced responses, more so than exercise-mimetic cardiorespiratory or cardiovascular activation.
Sugie, et. al. 2020 edmonstated that a 3-month infrared sauna program can ameliorate geriatric syndrome, the severity of frailty and frailty related indices in older people.
This study by Mero, et. al. 2015 highlights the effect of infrared sauna on recovery from strength and endurance training sessions in men.
This study by Oosterveld, et. al., 2009 showed short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects in patients with rheumatoid arthritis and ankylosing spondylitis.
Although the therapeutic efficacy of traditional sauna vs infrared sauna have not been compared directly in properly designed studies, it is clear that both modalities offer an overlapping range of health-associated benefits that make them appealing to a wide array of individuals. Both types of saunas have been reported to aid in stress reduction, improved circulation, and enhanced cardiovascular function. The heat generated in saunas, whether traditional or infrared, induces a state of relaxation that can help reduce the production of stress hormones and promote a sense of calm. Additionally, the increased heart rate experienced during a sauna session can mimic the benefits of light to moderate exercise, contributing to better blood flow and potentially supporting heart health.
Whether you opt for the classic experience of a traditional sauna or the modern technology-driven approach of an infrared sauna, the potential benefits for your overall well-being are evident.
Disclaimer: This content is provided for educational purposes only and should not be construed as medical advice. Always consult with your primary care physician (PCP) or a qualified healthcare professional before making any changes to your lifestyle, diet, or exercise routine. The information presented in this article is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use or application of the information provided. Please use your own discretion and judgment when implementing any suggestions or recommendations.