Infrared vs Traditional Sauna
Quick answer
Traditional saunas heat the air to 150–195°F, while infrared saunas heat the body directly at a milder 110–135°F. Infrared feels gentler and suits longer 20–45 minute sessions; traditional saunas deliver higher heat, steam options, and a more intense sweat in less time.
How they heat you
A traditional sauna warms the air, usually to 150–195°F, and you heat up from that hot environment. An infrared sauna uses infrared panels to warm your body directly while the air stays cooler, around 110–135°F. The result is a deep sweat at a lower ambient temperature.
Session length and feel
Because infrared air is milder, sessions often run 20–45 minutes and feel less harsh. Traditional saunas are more intense and typically last 10–20 minutes, with the option of adding steam by pouring water on hot rocks.
Choosing between them
Pick infrared if you prefer a longer, gentler session or find high heat uncomfortable. Pick traditional if you want maximum heat, steam, and a faster sweat. Both are associated with relaxation and recovery; the difference is intensity and duration, not whether one "works."
Frequently asked questions
Is an infrared sauna hotter than a traditional sauna?
No. Infrared saunas run cooler air, about 110–135°F, versus 150–195°F for traditional saunas. Infrared heats the body directly, so it still produces a deep sweat at a lower air temperature.
Which sauna is better for beginners?
Many beginners find infrared more comfortable because the lower air temperature is easier to tolerate for longer sessions. Traditional saunas are more intense but shorter.
Do both types offer the same benefits?
Both provide heat exposure, sweating, and a cardiovascular response associated with relaxation and recovery. Traditional saunas reach higher temperatures; infrared achieves similar sweat over a longer, milder session.
Related reading: how hot is an infrared sauna and sauna benefits.