What to Know About the Benefits of Infrared Saunas
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Athletes have long turned to saunas for recovery and relaxation. But anyone who’s spent time in one knows the experience can be hot and sweaty—sometimes a little too hot and sweaty.
So what about a sauna that’s more tolerable, temperature-wise, yet still promises amazing health benefits? That’s the idea behind the infrared sauna, a special type of sauna gaining traction in the wellness world as a potent postworkout activity and overall health-boosting habit.
Infrared saunas are “definitely a trending topic in the recovery world for athletes,” Christopher Hicks, M.D., a sports medicine physician at Northwestern Medicine McHenry, Huntley and Woodstock hospitals, tells Bicycling. The claims surrounding them—detoxification, improved immunity, enhanced muscle recovery—are alluring. But are they legit?
We tapped Hicks and another expert to uncover the truth. Here’s all you need to know about infrared saunas, including what they are, proven benefits, and drawbacks.
What are infrared saunas?
Infrared saunas are a type of sauna that use light as a heat source. That makes them different from traditional saunas, which use sources like steam, fire, and electric coils. As the Mayo Clinic explains it: “A regular sauna uses heat to warm the air, which in turn warms your body. An infrared sauna heats your body directly without warming the air around you.”
This means when you step into an infrared sauna, you likely won’t get blasted by inferno-level heat. Infrared saunas operate at about 104 to 140 degrees Fahrenheit—significantly lower than traditional saunas, which are typically set between about 158 to 212 degrees, says Hicks.
But you can still work up a sweat in an infrared sauna. “The infrared heat penetrates deeper than typical sauna heat—up to about 3 to 4 centimeters into the neuromuscular system including the blood vessels, lymphatic system, muscles, and nerves,” explains Hicks.
What are the benefits of infrared saunas?
The advertised benefits of infrared saunas are enticing, but before you buy a pass to your local spa, keep in mind the actual research is “minimal at this time,” says Hicks. “The studies that are out have a low number of participants which weakens the studies,” he explains.
For example, a 2015 study concluded infrared saunas appear to help a person’s neuromuscular system recover from max endurance training sessions. The subjects, however, were 10 healthy, physically active men. Another study, published in 2023, found that when done after resistance training, infrared sauna sessions can help improve neuromuscular performance, as well as muscle soreness. Again though, the testing involved a small group: 16 male basketball players.
Other infrared sauna benefits reported from limited studies include: its ability to normalize blood pressure, treat congestive heart failure, and alleviate chronic pain (from a 2009 review of nine papers); and it’s ability to reduce headache pain among those suffering from chronic tension-type headaches (a 2015 study of 37 people), among others.
After looking into the research herself, Cara Ann Senicola P.T., D.P.T., O.C.S., a physical therapist at Hospital for Special Surgery and certified yoga instructor, agrees it’s tough to draw firm conclusions on what infrared saunas can and can’t do for our health. “There’s still research that needs to happen to really tell us the truth of whether or not there are these true benefits,” she tells Bicycling.
One promising thing to keep in mind: For folks who enjoy the experience of basking in an infrared sauna, the activity can be a welcome opportunity to practice deep breathing, calm the mind and body, and tap into the parasympathetic nervous system (your “rest and digest” state), says Senicola. Having that chance to chill out is “truly powerful to really rest your body” and better prepare you to tackle your workout of choice, she explains.
“There’s no research behind that in particular [in connection to infrared saunas], but I think there certainly could be psychological benefits associated with taking that pause,” Senicola adds, especially for type A folks who otherwise have a difficult time hitting pause.
In time, more conclusive health benefits of infrared saunas may emerge. For now though, “the jury’s still out,” says Senicola.
What are the drawbacks?
The definitive research on infrared saunas is scant, but good news: so are the drawbacks. “There have been no reports of ill effects of utilizing the infrared sauna,” says Hicks. Infrared saunas “should and can be safe in most age groups,” he says.
That said, folks who are unable to tolerate traditional saunas should be careful with infrared saunas, he warns, and athletes who don’t like the heat or find that warm types of therapy don’t feel good for their body may also want to steer clear, says Senicola.
Of course, people who are advised to avoid heat due to medical conditions—like rheumatoid arthritis and pregnancy—should definitely skip the infrared trend.
What else should you consider before trying an infrared sauna session?
If you’re intrigued by the idea of an infrared sauna, and don’t have any of the limitations listed above, then by all means go ahead and try it. And if you like the experience (and can afford regular access), then feel free to make it part of your recovery routine. Just because the research is sparse doesn’t mean the practice can’t have a place in your wellness regimen—especially if it just makes you feel good.
But if you’re looking for a more sport-specific recovery tool, Senicola recommends considering cold therapy. “In the physical therapy world, we know that cold therapy generally works better at reducing inflammation post big run or ride,” she says. Moreover, it “typically decreases the rate of the time needed for recovery,” she adds.
Just be warned: Plunging into an ice bath may be a little (okay, a lot) less pleasant than relaxing in a sauna.
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