Comparing Infrared and Steam Saunas: What Suits Your Wellness Goals?

Infrared Sauna vs Steam: Which One Should You Choose?

The Wellness Dilemma

You care about your health, and you're willing to invest in it. But when it comes to choosing the right sauna for your home, the decision isn't always straightforward. Should you go with a traditional steam sauna, or opt for a more modern infrared model? Each has its loyal followers, unique benefits, and specific use cases.

In this guide, we break down the key differences between infrared saunas and steam saunas to help you choose the right one for your wellness goals, lifestyle, and home setup. By the end, you'll know exactly which type of heat therapy supports your needs best.

How Do Infrared and Steam Saunas Work?

Understanding how each type of sauna works helps you make an informed decision based on your health goals and lifestyle. Both deliver heat to your body, but they do it in very different ways that affect how you feel, how your body responds, and even how much energy they consume.

Infrared Sauna Mechanism

Infrared saunas use advanced technology to emit infrared light waves that are absorbed by your skin, directly warming your body without significantly raising the surrounding air temperature. These saunas typically operate between 110°F and 140°F, making the experience more tolerable for longer sessions.

Unlike traditional heat, infrared radiation heats the body from the inside out. It penetrates skin and soft tissue up to 1.5 inches deep, triggering thermoregulatory processes like sweating and increased circulation. This targeted, deep-heat therapy makes infrared saunas especially effective for muscle recovery, joint relief, and detoxification.

Because they don’t rely on heating the air, infrared saunas warm up faster, use less energy, and don’t require steam-generating equipment or plumbing. They're also quieter and less humid, creating a relaxing environment that mimics natural sunlight without UV exposure.

Steam Sauna Mechanism

Steam saunas function through a steam generator that heats water until it boils, producing steam that fills the sauna room. As steam saturates the air, the room’s temperature rises to around 150°F to 190°F, and humidity levels reach near 100%. This creates a thick, moist atmosphere that envelops your body.

The hot steam causes your skin temperature to rise quickly, prompting your body to sweat in an effort to cool down. While the heat doesn’t penetrate as deeply into muscles as infrared does, the enveloping warmth can relax surface-level muscles, soothe tension, and open pores. Steam saunas also benefit respiratory health by hydrating the mucous membranes and helping to loosen congestion.

This type of sauna typically requires more robust ventilation and drainage systems. The high humidity can be soothing for many but may feel stifling or overwhelming for those who prefer drier environments.

Key Difference:

• Infrared: Dry heat, lower air temperature (110–140°F), deep tissue penetration, energy efficient
• Steam: Moist heat, higher air temperature (150–190°F), surface-level heating, intense humidity

Health Benefits Compared

Both infrared and steam saunas offer substantial wellness benefits, but they work in different ways. Here's a closer look at how each type supports your health goals.

Detoxification and Sweating

Sweating is one of the body's natural methods of eliminating toxins, and both sauna types stimulate this process. However, infrared saunas trigger sweating through deep tissue heating without requiring the air to be oppressively hot. This means users can enjoy longer, more comfortable sessions—often up to 40 minutes—while achieving a profound sweat that encourages detoxification through the skin.

Studies suggest that infrared heat helps eliminate heavy metals like lead, mercury, and cadmium, as well as environmental chemicals like BPA. Because the heat penetrates beneath the skin, it stimulates the lymphatic system and enhances cellular cleansing.

Steam rooms also promote intense sweating by raising both air temperature and humidity. The moist heat helps open pores and supports skin detoxification. However, the dense steam can make it difficult to stay in as long, especially for first-time users or those with heat sensitivity. Sessions typically last 10–20 minutes before users feel the need to exit and cool down.

Cardiovascular Health

Regular sauna use has been linked to improved cardiovascular function, but the mechanisms differ slightly between infrared and steam.

Infrared saunas cause your heart rate to rise as your body works to regulate its internal temperature. This mild stress response simulates moderate aerobic exercise, supporting improved circulation, lowered blood pressure, and increased heart rate variability (HRV)—a key indicator of heart health and stress resilience.

Steam saunas produce similar cardiovascular effects due to the high external heat. The body works harder to maintain internal balance, resulting in increased heart rate and dilation of blood vessels. However, the intense heat may not be suitable for individuals with hypertension or cardiac concerns. In these cases, infrared may be the safer and more sustainable option.

Pain Relief and Inflammation

One of the most cited benefits of infrared saunas is pain management. The deep penetration of infrared rays into soft tissue helps reduce inflammation and improve blood flow to muscles and joints. Athletes and those with conditions like arthritis, fibromyalgia, or chronic lower back pain often report reduced soreness and faster recovery times.

Steam saunas also relax muscles and can ease joint stiffness by warming the body externally. The warm, moist heat increases circulation and can help reduce the discomfort of delayed-onset muscle soreness (DOMS). However, because it doesn't reach the same depth as infrared heat, the therapeutic effects may be more surface-level.

Respiratory Health

Steam saunas shine in this category. The moist, warm air helps open up nasal passages, soothe inflamed airways, and loosen mucus, making it a natural remedy for people suffering from asthma, bronchitis, or seasonal allergies. The hydration of mucous membranes can provide immediate relief for sinus congestion or dry throats.

Infrared saunas, on the other hand, do not alter humidity levels and thus have a neutral effect on the respiratory system. They won’t worsen respiratory conditions, but they don’t actively improve them either—unless used in conjunction with deep breathing practices or essential oils diffused into the room.

In summary, both types of saunas offer significant health benefits, but your individual goals—whether detoxification, heart health, pain relief, or respiratory support—should guide your choice.

Scientific Insight: Studies from Journal of Human Hypertension and Complementary Therapies in Clinical Practice confirm that both sauna types contribute to improved cardiovascular and metabolic outcomes, but infrared saunas may have an edge in long-term adherence due to comfort.

Still Undecided?

Head over to InfiniteSauna's Infrared Sauna Collection to browse models that fit seamlessly into your home. With options for every budget and size, you're sure to find the perfect match.

Take the Sauna Quiz to discover which type is best for you. Or visit Infinite Sauna's Collections and explore your options today.

User Experience and Comfort

When choosing a sauna, it's not just about health benefits—it's also about how enjoyable and convenient the experience is. Factors like heat tolerance, setup requirements, and long-term energy use all influence how often you'll actually use your sauna and how seamlessly it fits into your lifestyle.

Temperature Tolerance

Infrared saunas operate at lower ambient temperatures, typically between 110°F and 140°F. This gentler environment makes them more accessible for people who are heat-sensitive or new to sauna use. Many users report being able to enjoy longer sessions—up to 30 or 40 minutes—without feeling overwhelmed. The air remains breathable, and you still get a deep, therapeutic sweat without the intensity of traditional heat.

Steam saunas, by contrast, create a much more intense experience. With temperatures ranging from 150°F to 190°F and humidity levels near 100%, the air can feel thick and steamy. Some users love this spa-like immersion, describing it as cleansing and invigorating. Others, especially those with respiratory sensitivity or claustrophobia, might find it too intense to sustain for long periods.

Maintenance and Setup

Infrared saunas are often plug-and-play. Most models can be assembled in a few hours and simply plug into a standard 110V outlet (though larger units may require a 220V connection). There’s no need for water lines, drainage systems, or special ventilation. This makes them ideal for home installations, even in smaller spaces like guest rooms or basements.

Steam saunas, on the other hand, require more extensive setup. You’ll need a water supply for the steam generator, proper drainage, and ventilation to manage the humidity. These factors often necessitate professional installation and are better suited for new home builds, spa settings, or custom-designed wellness rooms. Maintenance is also more intensive, as steam systems need regular descaling and cleaning to prevent mineral buildup and ensure safe operation.

Energy Efficiency

Infrared saunas are generally more energy-efficient. Because they heat your body directly instead of warming the entire room, they require less power and reach operating temperature faster. A typical infrared sauna may consume around 1.5 to 2 kWh per hour, depending on the size.

Steam saunas use more energy due to the water heating element and the power needed to maintain high humidity and temperature. They also consume more water with each use, which can add to utility costs over time. While both types offer tremendous health value, infrared models are more sustainable for daily or frequent home use.

Which Sauna Is Safer?

When used responsibly, both infrared and steam saunas are generally safe and beneficial. However, each has specific considerations depending on your health status, environment, and tolerance to heat. Understanding the potential risks helps you make a more confident and informed decision.

Infrared Sauna Safety

Infrared saunas are widely regarded as safe for most healthy adults. Because they operate at lower temperatures, they place less stress on the cardiovascular system and are typically more comfortable for longer durations. This makes them accessible to people who may find steam rooms overwhelming.

However, certain groups should use caution. If you're pregnant, it's best to avoid any type of sauna, as elevated core body temperatures can pose risks to fetal development. Individuals with severe cardiovascular conditions, pacemakers, or light-sensitive conditions (such as lupus or those taking medications that increase photosensitivity) should consult a physician before use. In rare cases, prolonged sessions may lead to dizziness, overheating, or dehydration.

Steam Sauna Safety

Steam saunas can be effective but more intense. The combination of high heat and 100% humidity raises your core temperature rapidly, which may be dangerous for people with high blood pressure or heart conditions. The hot, moist air can also feel overwhelming for those with asthma or heat sensitivity.

Poor ventilation in steam rooms can encourage mold and mildew growth, which poses additional risks for users with respiratory issues. Maintenance is crucial to ensure hygiene and safety, especially in shared environments like gyms or spas.

Quick Tip: Always stay hydrated, limit your session to 20–30 minutes, and talk to your doctor if you have any pre-existing health conditions. If you feel dizzy or lightheaded, exit the sauna and cool down immediately.

Common Questions (FAQs)

Is infrared or steam better for weight loss?

Infrared saunas may promote slightly more calorie burn due to deeper heat penetration and longer tolerable sessions. However, neither directly causes fat loss—they support a healthy routine.

Which sauna is better for skin health?

Infrared saunas boost collagen production and circulation, which may benefit skin tone and elasticity. Steam hydrates the skin, which may help with dry skin conditions.

Do infrared saunas feel less intense?

Yes. The ambient temperature is lower, making the session feel milder even as your body is being heated effectively.

Can you use both?

Absolutely. Many spas offer both, and alternating between them can combine the best of both worlds.

Final Verdict: Infrared vs Steam Sauna

When deciding between an infrared sauna and a steam sauna, consider your goals:

Choose Infrared If:

• You want a comfortable, longer session

• You're focused on deep detox, muscle recovery, or cardiovascular benefits

• You want lower operating costs and easier setup

Choose Steam If:

• You love that traditional, spa-like sauna feel

• You want benefits for your lungs and skin hydration

• You don’t mind higher heat and humidity

Ultimately, both provide incredible health benefits. The best sauna is the one you'll actually use consistently.

Additional Resources

For further reading and to support your sauna wellness journey, here are a few authoritative sources that dive deeper into the science and safety of heat therapy:

• Harvard Health Publishing: The Health Benefits of Saunas
• Mayo Clinic: Sauna Use and Heart Health
• National Library of Medicine: Effects of Repeated Thermal Therapy for Patients with Chronic Pain

These resources provide peer-reviewed data and expert opinions to help you make informed decisions about sauna use.