Understanding the Effects of Infrared Saunas on Your Body

Infrared saunas are gaining popularity as a recovery tool among athletes and wellness enthusiasts alike. Unlike traditional saunas, which heat the air around you, infrared saunas use light waves to warm your body directly. Proponents claim benefits ranging from muscle recovery to improved heart health, but what really happens when you use an infrared sauna? Let’s break it down.

What Is an Infrared Sauna?

Infrared saunas use panels that emit infrared light, penetrating up to 1.5 inches beneath the skin to raise your core temperature. This type of light has three wavelengths:

• Near Infrared (NIR): Promotes tissue repair.

• Mid Infrared (MIR): Aids circulation and pain relief.

• Far Infrared (FIR): Generates heat for deep tissue warming.

Infrared saunas typically operate at 104–140°F, which is lower than the 176–212°F of traditional saunas, making them a good option for those sensitive to high heat.

What Happens to Your Body?

1. Increased Core Temperature

Infrared light raises your body temperature without excessively heating the surrounding air, which enhances circulation and promotes sweating.

2. Improved Circulation

The heat dilates blood vessels, encouraging blood flow and oxygen delivery to tissues. This helps with recovery, detoxification, and healing.

3. Sweat Detoxification

Sweating removes toxins such as heavy metals and pesticides. To support this process, showering immediately afterward and rehydrating with electrolytes is recommended.

4. Raised Heart Rate

Your heart rate can rise to levels comparable to moderate exercise (up to 150 bpm), supporting cardiovascular health.

Potential Benefits

1. Enhanced Recovery

Improved blood flow helps repair damaged tissues, reducing muscle soreness and accelerating recovery post-workout.

2. Pain Relief

Infrared heat penetrates deeply, targeting sore muscles and joints. A small 2015 study in Springerplus found athletes experienced significant muscle relief after sauna use.

3. Better Athletic Performance

Regular use may improve muscle activation, speed, and endurance. A 2015 study in the Journal of Athletic Enhancement showed that athletes saw performance gains after five days of infrared sauna use.

4. Brain Health

Infrared saunas may increase levels of brain-derived neurotrophic factor (BDNF), which supports memory and cognitive function. A 2020 study in Preventive Medicine Reports linked sauna use to a reduced risk of dementia.

5. Heart Health

Sauna use mimics cardiovascular exercise, improving circulation and potentially lowering blood pressure, according to a 2015 study in JAMA.

Risks and Precautions

Dehydration

Sweating can lead to dehydration, especially if you’re not adequately hydrated beforehand. Drink water with electrolytes before and after your session.

Heat Sensitivity

Those with heart conditions or high blood pressure should consult their doctor before use, as the heat can strain the cardiovascular system.

How to Use an Infrared Sauna

1. Start Slow

Begin with 5–10 minutes at a lower temperature (110°F) and gradually increase the duration to a maximum of 30 minutes.

2. Hydrate

Drink water before, during, and after your session to prevent dehydration.

3. Shower Afterward

Rinse off sweat to remove toxins and support your body’s detox process.

4. Frequency

Aim for 3–4 sessions per week to experience the benefits.

Alternatives to Infrared Saunas

If a full sauna isn’t accessible, infrared lamps can offer localized relief for muscle pain or arthritis. They’re more affordable and space-efficient for home use.

The Bottom Line

Infrared saunas offer promising benefits for recovery, heart health, and cognitive function, making them a worthwhile addition to your wellness routine if your budget allows. However, they’re not a substitute for proper nutrition, sleep, or medical care. Regular use, combined with a balanced lifestyle, can enhance your overall health and provide some much-needed relaxation time.

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