Infrared saunas are generally considered safe for most healthy adults when used properly. The technology has been used in medical and therapeutic settings for decades, and millions of people around the world enjoy regular infrared sauna sessions without incident. However, like any wellness practice that involves heat exposure, there are important safety guidelines to follow.
This guide covers the essential safety considerations every infrared sauna user should understand, from basic session protocols to recognising when sauna use might not be appropriate. Whether you're a first-time user or an experienced enthusiast, these guidelines will help you maximise benefits while minimising risks.
Understanding How Infrared Heat Affects Your Body
Before diving into specific safety tips, it helps to understand what happens physiologically during an infrared sauna session. When infrared waves penetrate your skin, they raise your core body temperature, triggering several responses:
- Increased heart rate similar to light cardiovascular exercise
- Vasodilation (blood vessels expand) to dissipate heat
- Sweating to cool the body
- Hormonal changes including endorphin release
These responses are generally beneficial, but they also explain why certain precautions are necessary—particularly around hydration, session duration, and conditions that affect cardiovascular function.
Always consult your healthcare provider before beginning infrared sauna use if you have any existing health conditions, take medications, or have concerns about heat exposure.
Hydration: The Most Critical Factor
Dehydration is the most common issue affecting infrared sauna users, and it's entirely preventable. During a typical 30-minute session, you can lose anywhere from 250ml to over 500ml of fluid through sweat, depending on temperature settings and your individual response.
Before Your Session
Drink 250-500ml of water in the hour leading up to your session. Avoid starting a session when you're already dehydrated from exercise, alcohol consumption, or inadequate daily fluid intake. Signs you may be dehydrated include dark urine, thirst, fatigue, and headache.
During Your Session
Keep water within reach and take small sips throughout, especially during longer sessions. Some users prefer water with added electrolytes for sessions exceeding 30 minutes, as you lose minerals through sweat alongside water.
After Your Session
Continue hydrating after you finish. A good rule of thumb is to drink at least as much water as you estimate you've lost through sweating. Pay attention to your urine colour over the following hours—it should return to a light, straw-like colour within a few hours.
Hydration Guidelines
- Drink 250-500ml water before your session
- Keep water in or near the sauna during sessions
- Rehydrate with at least 500ml after a typical session
- Consider electrolyte supplementation for longer or frequent sessions
Session Duration and Temperature
More is not always better when it comes to infrared sauna use. Longer, hotter sessions don't necessarily provide additional benefits and can increase the risk of dehydration, overheating, and cardiovascular stress.
For Beginners
Start with shorter sessions of 15-20 minutes at moderate temperatures (45-50°C). This allows your body to adapt to the heat exposure gradually. Many first-time users are surprised by how effective even brief sessions can be.
For Regular Users
Once acclimatised, most users find their optimal range between 30-45 minutes at temperatures of 50-60°C. Sessions exceeding 45 minutes provide diminishing returns and increase fatigue and dehydration risk.
Frequency
Most research and anecdotal evidence suggests 3-4 sessions per week is optimal for most people. Daily use is possible for well-hydrated, healthy individuals, but isn't necessarily more beneficial than regular use with recovery days between sessions.
Leave the sauna immediately if you experience dizziness, nausea, rapid heartbeat, difficulty breathing, headache, or any sense that something is wrong. Cool down gradually and hydrate. If symptoms persist, seek medical attention.
Who Should Avoid Infrared Saunas
While infrared saunas are safe for most people, certain conditions require caution or complete avoidance:
Definite Contraindications
- Pregnancy: Elevated core body temperature may pose risks to fetal development, particularly in the first trimester
- Severe cardiovascular conditions: Uncontrolled heart disease, recent heart attack, or severe hypertension
- Active infections with fever: The body is already working to regulate temperature
- Open wounds: Heat increases blood flow and may affect healing
Conditions Requiring Medical Clearance
- Controlled cardiovascular conditions: Many people with well-managed heart conditions can use infrared saunas safely, but should consult their cardiologist first
- Medications affecting heat tolerance: Including blood thinners, beta-blockers, diuretics, and some antidepressants
- Diabetes: May affect temperature sensation and cardiovascular response
- Multiple sclerosis: Heat sensitivity varies; some individuals find heat worsens symptoms
- Implanted devices: Pacemakers, insulin pumps, and cochlear implants may be affected by heat or EMF
Safe Session Practices
Beyond the fundamentals of hydration and duration, these practices help ensure safe, enjoyable sauna sessions:
Before Your Session
- Avoid alcohol for several hours beforehand—it impairs temperature regulation and accelerates dehydration
- Don't use the sauna immediately after intense exercise; allow your body to cool down first
- Remove metal jewellery which can heat up and cause discomfort or burns
- Use the bathroom beforehand for comfort
During Your Session
- Sit or recline in a comfortable position—avoid standing in case of dizziness
- Use a towel on the bench for hygiene and comfort
- Don't sleep in the sauna—this prevents you from recognising warning signs
- Listen to your body; there's no prize for enduring discomfort
After Your Session
- Cool down gradually—avoid jumping straight into cold water if you have cardiovascular concerns
- Rest for 10-15 minutes before showering or resuming normal activities
- Shower to remove sweat and toxins from your skin
- Avoid intense exercise immediately afterward
Keep a timer or use your sauna's built-in timer to track session length. It's easy to lose track of time, especially if you're relaxing with music or meditation.
Sauna Maintenance and Safety
Proper maintenance of your sauna equipment is also a safety consideration:
- Electrical safety: Inspect power cords regularly for damage and ensure the sauna is properly grounded
- Cleanliness: Regular cleaning prevents bacterial growth in the warm, moist environment
- Ventilation: Ensure adequate air circulation to prevent overheating of external components
- Wood condition: Check for splinters, cracks, or mould that could affect safety or hygiene
Building a Safe Routine
The safest approach to infrared sauna use is building a consistent routine that respects your body's limits. Start conservatively, pay attention to how you feel during and after sessions, and adjust accordingly. Most people find their optimal combination of temperature, duration, and frequency within a few weeks of regular use.
Remember that the goal is long-term wellness, not short-term intensity. A moderate 30-minute session that leaves you feeling relaxed and refreshed is far more valuable than an extreme session that leaves you exhausted or unwell.
For more guidance on getting started, see our guide to your first session and hydration and recovery best practices.