Infrared saunas offer relaxation and potential health benefits, but they also come with risks. Prolonged infrared sauna use can lead to heat exhaustion, dehydration, and skin irritation, especially for those with pre-existing medical conditions like high blood pressure or heart disease. Infrared radiation exposure also raises concerns about eye damage and cellular-level oxidative stress.
Infrared saunas operate differently from traditional saunas. Instead of heating the air around, infrared light directly warms the human body, increasing core body temperature without requiring high temperatures. This method provides a dry heat experience that some people find more comfortable than regular sauna use. We go deeper into the differences between these two types of saunas in this article.
Infrared saunas come in different types, including far infrared and full spectrum models. Far infrared saunas primarily use deep-penetrating heat, while full-spectrum saunas combine near, mid, and far infrared wavelengths for a broader range of effects.
Studies suggest that infrared sauna therapy may improve cardiovascular health by promoting blood flow, mimicking the effects of moderate exercise [1]. The radiant heat from infrared lamps can also support pain management, aid in muscle recovery after intense physical activity, and help with conditions like chronic fatigue and joint pain. However, while these potential benefits sound promising, it’s essential to recognize the potential risks—especially regarding infrared radiation and its long-term effects on the skin and eyes.
Now that we’ve covered how infrared sauna heat works, let’s break down the infrared sauna dangers for skin and what you need to watch out for.
While infrared sauna benefits are often lauded for their potential effects on skin health, they can also pose risks, especially for those with sensitive skin or pre-existing medical conditions. Infrared heat penetrates deeper than traditional saunas, which means prolonged exposure may lead to skin irritation, redness, and dryness. Due to the high temperatures, individuals with chronic conditions like eczema or rosacea may experience flare-ups.
Another concern is the long-term effects of infrared radiation. Unlike ultraviolet radiation, which is known to damage skin cells and increase the risk of having skin cancer, infrared waves primarily generate radiant heat. However, excessive exposure may contribute to oxidative stress, which can accelerate skin aging and affect cell membranes at a cellular level.
Despite these concerns, responsible infrared sauna use, such as limiting session durations, staying hydrated, and using a moisturizer after exposure, can help reduce negative effects. Next, let’s examine whether infrared radiation itself is a cause for concern beyond the skin.
One of the biggest concerns surrounding infrared sauna use is exposure to infrared radiation. While the term “radiation” often raises alarms, it’s important to understand how infrared waves compare to other forms of radiation like ultraviolet light and electromagnetic radiation.
Infrared heat penetrates the human body more deeply than the surface-level warmth of traditional saunas, influencing blood flow and core body temperature. However, long-term exposure to high temperatures may contribute to oxidative stress, which we’ve talked about in the previous section.
Concerns about electromagnetic fields (EMFs) from infrared sauna treatments have also been raised. While some far infrared saunas emit low levels of electromagnetic radiation, most modern models are designed to minimize EMF exposure. Scientific evidence on the long-term effects of infrared sauna therapy is still evolving, but proper use within recommended limits for healthy adults appears to be safe.
Long-term exposure to infrared sauna therapy may pose risks, particularly for individuals with chronic conditions or those who overuse it. Beyond short-term effects like dehydration and heat exhaustion, excessive infrared sauna use has been linked to systemic changes that could impact cardiovascular health, skin integrity, and cellular function.
Over time, frequent exposure can lead to impaired heat tolerance, making it harder for the body to cool itself naturally. This could be particularly risky for pregnant women, individuals with kidney disease, or those with pre-existing cardiovascular conditions, as their bodies may struggle to regulate core body temperature effectively.
Additionally, long-term exposure to high temperatures may alter collagen structure, potentially contributing to skin laxity rather than rejuvenation. While infrared light is often marketed as beneficial for pain relief and muscle recovery, repeated exposure without adequate recovery could lead to cumulative stress on joints and connective tissues, especially for those managing chronic pain or inflammatory conditions. Although studies suggest this information, please note that concerns about infrared radiation exposure and its long-term effects on the skin remain understudied [2].
Other than oxidative stress, which we’ve already discussed, there are also concerns about low-level electromagnetic radiation from infrared sauna blankets and certain far-infrared saunas. While current studies are inconclusive on its long-term impact, individuals sensitive to EMFs may experience mild adverse effects with regular use.
Infrared saunas are not suitable for everyone. Certain medical conditions and health concerns may increase the risk of adverse effects, making it essential to take precautions before regular use.
Individuals with cardiovascular conditions, such as high blood pressure, heart disease, or congestive heart failure, should exercise caution [3]. Since infrared sauna use raises core body temperature and heart rate, it can place extra strain on the cardiovascular system, potentially leading to dizziness, fainting, or heat exhaustion. Those with low blood pressure may also experience increased lightheadedness after a session.
Pregnant women should avoid infrared saunas, as prolonged exposure to high temperatures may affect fetal development. Similarly, individuals with kidney disease should be cautious, as excessive sweating can cause dehydration and disrupt electrolyte balance.
People with certain skin conditions, such as rosacea, eczema, or heat-sensitive rashes, may find that infrared sauna heat worsens their symptoms. Additionally, individuals with silicone implants should consult a healthcare provider, as infrared radiation may affect the material’s structural integrity over time.
Individuals with chronic conditions, including diabetes, chronic fatigue syndrome, rheumatoid arthritis, and chronic pain, should seek medical advice. While some studies suggest that infrared sauna therapy may aid in pain relief, its effects vary depending on the individual’s condition and overall physical health.
Those who take medications that affect thermoregulation, such as diuretics, beta-blockers, or sedatives, should also be cautious, as these drugs may alter the body’s ability to respond to high temperatures. If you’re unsure whether infrared sauna use is safe for you, consulting a healthcare provider is the best way to assess the potential risks and ensure safe usage.
In the next section, we’ll cover how to use infrared saunas responsibly and the best practices for minimizing risks while still enjoying their potential benefits.
To maximize the potential benefits of infrared saunas while minimizing health risks, it’s crucial to follow safety measures. For first-time users and regular sauna-goers, responsible usage can help prevent adverse effects like heat stress, dehydration, or skin irritation.
Start Slow – If it’s your first time, begin with short sessions of around 10–15 minutes and increase to 20–30 minutes as your body adapts.
Limit Frequency – Regular use is safe for healthy adults, but most experts recommend 3–4 sessions per week rather than daily exposure.
Monitor Core Body Temperature – Since infrared radiation heats the body directly, it’s essential to listen to your body. If you feel dizzy, nauseous, or excessively fatigued, exit the sauna immediately.
Drink Plenty of Water – Sweating can lead to fluid loss, so hydrate before, during, and after your session to prevent dehydration and electrolyte imbalances.
Replenish Electrolytes – If you engage in regular sauna use, consider consuming electrolyte-rich drinks to maintain cardiovascular health and avoid low blood pressure.
Cool Down Gradually – After your session, allow your body temperature to return to normal naturally. Avoid cold showers immediately after, as they may shock the system and impact blood flow.
Modern infrared sauna treatments are evolving to enhance safety features and reduce negative effects associated with prolonged exposure. Some innovations include:
Improved Temperature Control – Newer far infrared saunas have precise heat regulation to prevent overheating and reduce risks for those with heart conditions.
Shielding for Eyes – Some manufacturers now include protective filters that limit infrared radiation exposure to sensitive eye tissues, reducing the risk of long-term effects like cataracts.
Lower EMF Emissions – While concerns over EMFs persist, many infrared sauna blankets and near-infrared saunas are now designed with low-EMF technology to minimize exposure.
By following these best practices, you can enjoy the potential health benefits of infrared sauna therapy while reducing the likelihood of adverse effects.
Yes, but rare. Infrared sauna heat is milder than traditional saunas, but prolonged exposure can cause skin irritation or mild burns in sensitive individuals.
Yes. Excessive infrared sauna use can lead to heat exhaustion, dehydration, and oxidative stress. Limit sessions to 3–4 times per week for safety.
Symptoms include dizziness, nausea, rapid heart rate, and excessive sweating. If you feel lightheaded, exit immediately and hydrate to prevent heat exhaustion.
As we’ve seen here, infrared sauna use offers potential health benefits, including improved blood flow, pain relief, and muscle recovery. However, it’s not without risks. Overuse or improper use can lead to heat exhaustion, dehydration, skin irritation, and eye strain. Long-term concerns include oxidative stress, cardiovascular strain, and EMF exposure. Remember these guidelines:
Remember these guidelines to use an infrared sauna safely: limit sessions to 3 to 4 times per week and keep them within 20 to 30 minutes. Staying hydrated before a session, during, and after is crucial to preventing heat stress. Pay attention to how your body responds—if you feel dizzy, nauseous, or overheated, exit immediately. If you have heart disease, high blood pressure, or other medical conditions, consult a healthcare provider before incorporating infrared sauna sessions into your routine.
Now that you understand both the potential benefits and risks of infrared sauna use, why not experience the benefits for yourself—safely and effectively? Boost recovery, improve circulation, and relax without the risks. Browse our collection of high-quality infrared saunas today!
Beever, R. (2009, July 1). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. The College of Family Physicians of Canada. Click Here to View This Referenced Article. t
Pan, S., Marin, B. G., Ragi, S. D., Lim, R. K., O’Connell, K. A., & Libby, T. J. (2023). Popularity of infrared saunas and potential dermatologic risks: A Google Trends analysis. Clinics in Dermatology, 41(6), 789–790. Click Here to View This Referenced Article.
Sawicka, A., Brzostek, T., & Kowalski, R. (2007). Effects of sauna bath on the cardiovascular system. Click Here to View This Referenced Article
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
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