What Is an Infrared Sauna?
In an infrared sauna, the heating is done by Infrared waves, which are a part of the electromagnetic spectrum. Their wavelengths can vary between 780 nm and 1 mm. Our bodies receive these radiations naturally from two sources- solar radiation and fire.
Infrared heaters in the sauna emit these radiations when powered by electricity or any other fuel. They can emit either near or far-wavelength infrared radiations. Some near-infrared saunas generate heat by using incandescent bulbs. Far infrared saunas use heaters to generate heat.
These heating devices consist of a heating system that converts the chemical or electrical energy of the fuel to thermal energy. The thermal heat is directed out of the device by a reflector. Reflectors are generally made from aluminum, ceramic, or stainless steel.
The thermal energy from infrared waves is transferred directly to our bodies or any material without heating the surrounding air. Some infrared heater manufacturers claim that in an infrared sauna session around 80% of the heat is directly transferred to the body.
Unlike ultraviolet waves, infrared waves have no negative effects on humans. Not only is an infrared sauna safe and economical, but it also has various health benefits related to heat therapy. However, too high temperatures can cause hyperthermia.
How Hot Do Infrared Saunas Get?
In reality, there is no ideal temperature for an infrared or steam sauna session that is best for muscle rejuvenation and detoxification. Most infrared saunas maintain an optimum temperature range that delivers the best effects of heat therapy.
The temperature in an infrared sauna is adjustable and usually ranges between 100°F to 140°F (38°C to 60°C ). While the maximum infrared sauna temperature can be as high as 150°F or more, the actual temperatures are kept lower.
This is why infrared saunas are often termed as “soft heat”. The feel of infrared heat on your body can be like soaking up the warmth of the sun on the beach.
Infrared Sauna Temperature Vs Traditional Sauna Temperature
The temperature inside a regular sauna can be as high as 170°F. In a Finnish sauna, the temperatures can be between 170°F–210°F at the face level of the bather, and around 90°F at the floor level. The relative humidity is kept between 10% to 20%.
Compared to traditional steam rooms or a dry sauna, the temperature of an infrared sauna is kept lower. The reason is, infrared heat penetrates the body more deeply and the heating effect is more pronounced at a lower temperature. Since the discomfort from high air temperature is minimized, they do not feel as hot as a traditional sauna.
Once the outer layer of the skin is heated, the lower layers are also heated through conduction. As a result, you experience intense sweating at lower temperatures. To achieve the same results, a traditional sauna has to operate at a higher temperature.
If you want to set the sauna at a desired temperature to suit your preferences, it is best to use infrared home saunas or heating pads. That gives you more freedom to use the infrared energy the way you want.
Do You Need to Preheat an Infrared Sauna?
Most infrared saunas need preheating before they are ready for use. The best way to do it is to switch the infrared lamps or heaters on 10-15 minutes before you start the sauna session. Make sure to check the manufacturer’s recommendations regarding the preheating of the sauna.
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How Long Should You Stay Inside an Infrared Sauna?
Individuals have different levels of heat tolerance. So some may prefer longer sauna sessions than others. This is why it is important for first-time visitors to a sauna to build up a tolerance to heat.
The time limit of a session also depends on the temperature inside the sauna. For example, one study from the American College OF Sports Medicine mentions that the recommended temperature for a sauna is 160-170°F. However, it limits the time to 10-minute sessions.
For beginners, it’s best to start with the infrared sauna temperature set around 110-120°F. You can start from 10 minutes and gradually increase the session time to 20-30 minutes. Longer sauna sessions are not recommended unless they are broken up by cooling breaks or recovery periods.
What Happens If You Set the Temperature Higher Than Recommended?
The benefits of sauna are obtained through the process of mild whole-body hyperthermia. However, too high temperatures can cause heat stroke and multiple organ dysfunction. Heatstroke can cause delirium or seizures after the sauna session.
Likewise, overstaying in a sauna can also have several negative effects like dehydration, heat syncope, and heat stroke. Excessive rise in the core body temperature can cause heat exhaustion and heat-related cramping.
The adverse effects of excess heat often make many users feel worse after an infrared sauna. To prevent that, stay hydrated and avoid alcoholic drinks before or during a sauna session. Anytime you feel dizzy, or nauseous during a sauna session, it’s time to walk out.
Studies have indicated that exposure to infrared light can cause molecular changes in the proteins present in the human eye. This may lead to gradual opacity of the lens and result in cataract formation. So it’s a good idea for infrared sauna users to wear the right eye protection.
Infrared Heat Benefits
The primary impact of sauna heat is on the skin and cardiovascular systems. The rise in core body temperature raises the heart rate. The blood circulation is directed towards the skin to promote sweating and maintain a stable core temperature.
Here are some ways the physiological mechanism of infrared sauna therapy can impact your wellness.
Reduced Risk of Cardiovascular Disease
It has been shown that sauna bathing may have a positive impact on cardiovascular functions since it can reduce arterial stiffness and lower blood pressure. Healthy individuals undertaking sauna sessions four times per week have reduced risks of cardiovascular diseases.
The positive effects are independent of physical activity levels or the overall fitness of the person. This makes sauna sessions an effective tool for individuals who are unable to exercise and also for the elderly. However, the positive effects of sauna sessions are more pronounced for individuals with high fitness levels.
Positive Effects on Diabetes Mellitus
Some studies have indicated that sauna sessions can improve the quality of life for patients with type II diabetes. In addition, it can also reduce cortisol levels and prevent hypertension in such patients. This reduces the chances of aggravating diabetes.
The increased rate of calorie burning from sauna therapy can also lower blood sugar levels. Beyond that, the enhanced blood flow and reduction in oxidative stress have other beneficial effects on such patients.
Pain Relief
For athletes and gym fanatics, overcoming delayed onset muscle soreness (DOMS) is a major challenge. The deep penetration of infrared heat into the tissues can help in the process of recovery and help athletes to relax after a strenuous training session.
Sauna bathing is considered a safe therapeutic alternative for recovery and rehabilitation. Some researchers suggest warming up the muscles through infrared sauna use before exercising. This can help muscle recovery.
Besides, sauna sessions also raise the white blood cell count in the blood. The increase in the level of monocytes and lymphocytes helps the body to get rid of harmful bacteria and remove dead tissues. In other words, sauna sessions can help you to fight off infections.
Promotes Relaxation and
The heat stress resulting from a sauna session affects the secretion of hormones in the body. Intensive workouts and exercise-induced stress can raise blood cortisol levels. Studies with young men have shown that sauna therapy combined with cold water immersion can bring about a sense of relaxation.
Sauna sessions can also increase serotonin and reduce malondialdehyde levels in the blood. The combined effect is the reduction in oxidative stress levels and improvement in the quality of sleep.
Infrared Sauna Temperature: FAQs
Should I do 30 or 60 minutes in an infrared sauna?
Depending on the temperature, the safe time limit for an infrared sauna is between 15 to 30 minutes. For first-time users, it is best to start with 10-minute sessions. If you want to extend the sauna time, it is best to divide the sessions. Allow for an in-between cooling period to drink water and hydrate.
Is a 140-degree infrared sauna good?
A 140-degree Fahrenheit infrared sauna is on the higher side of the temperature scale. You may want to start with 120°F and gradually increase it.
What is the minimum temperature I should set my infrared sauna to?
It is best to start with temperatures around 110-120°F to heat up the skin.
Is it OK to use an infrared sauna every day?
Not really. Most experts recommend that sauna sessions should be limited to three per week.
Conclusion
Admittedly, there is no best recommended infrared sauna temperature that delivers the optimum results of heat therapy. The temperature and the effects can vary depending on individual preferences and health conditions.
While using the best infrared saunas, the temperature should be kept between 110-140 degrees Fahrenheit. Keep in mind, a sauna session should make use of the positive effects of a heat shock. If you want to use higher temperatures, it is best to reduce the time of the session to prevent any adverse effects.
Even though infrared saunas are safe, we recommend that individuals with high blood pressure and any form of heart disease should consult their doctors before going for a session. Also, don’t head for the sauna experience when you are unwell. And in case you feel uncomfortable during a session, walk out.
