Are Infrared Saunas Safe To Use?

If you’re considering investing in an infrared sauna for your home, you’re likely drawn in by claims of detoxification, stress relief, weight loss, and muscle recovery. But with these potential benefits comes a smart consumer question: Are infrared saunas actually safe—especially for frequent home use?

The short answer: Yes, infrared saunas are generally safe for most healthy adults when used correctly. But there’s more to it than that. Below, we’ll cover the science, potential risks, key buying considerations, and how to make safe use part of your long-term wellness plan.

What Exactly is An Infrared Sauna?

Unlike traditional saunas that heat the surrounding air to warm your body, infrared saunas use radiant heat—infrared light that penetrates the skin to raise your core temperature from the inside out. This allows for sweating and therapeutic heat exposure at lower ambient temperatures (typically 110°F to 140°F).

Key Differences:

Lower temps = greater comfort, especially for heat-sensitive users
Energy-efficient (lower wattage and faster warm-up)
Uses far-infrared, mid-infrared, or near-infrared wavelengths—each penetrating the body differently

You can learn more about Far vs. Mid vs. Near Infrared Saunas here.

Scientific Research: Infrared Saunas Safety

Clinical Safety

Most studies conclude that infrared sauna use is safe and well-tolerated among healthy adults and even some with chronic conditions. A 2009 review published in Canadian Family Physician found no adverse side effects when used appropriately.

Far-infrared sauna therapy has been used in Japan for decades under “Waon therapy,” showing benefits for people with chronic heart failure and arterial disease. In these clinical settings, 15-minute sessions followed by rest and hydration were standard protocol.

Your heart rate increases mildly in an infrared sauna, simulating light-to-moderate exercise. This effect can improve blood vessel function, lower blood pressure, and support metabolic health. A long-term Finnish study found that people who used a sauna 4–7 times per week had:

50% lower risk of fatal heart disease
40% lower all-cause mortality

What About Detox? Fact vs. Hype

One of the most heavily marketed benefits of infrared saunas is “detoxification”—specifically, the idea that deep sweating can remove harmful toxins from the body such as heavy metals, BPA, and environmental pollutants.

But what does the research say?

The Role of Sweat in Toxin Removal Key Takeaway for Buyers

Several small but credible studies show that sweat does contain trace amounts of toxins, including:

Heavy metals like lead, cadmium, mercury, and arsenic
Persistent organic pollutants (POPs) such as PCBs and flame retardants
Plasticizers like BPA and phthalates

For instance, a 2012 study published in the Journal of Environmental and Public Health found that both blood and sweat samples from participants showed detectable levels of arsenic, lead, mercury, and cadmium, and that sweating could aid in their excretion—especially when combined with other detox strategies.

Another study highlighted that BPA levels in sweat were often higher than in urine, suggesting that sweating could be a unique and valuable detox pathway, particularly for individuals with high exposure.

However, the amount of toxins removed through sweat is generally small relative to the body’s overall detox burden. Your liver, kidneys, and lymphatic system do the heavy lifting. Sweating complements their work—but should not be viewed as a replacement for healthy habits like good nutrition, hydration, and avoiding toxin exposure in the first place.

Infrared saunas may support detoxification, but they are not a silver bullet. Think of them as part of a bigger wellness strategy that includes diet, hydration, sleep, and environmental awareness. For people exposed to heavy metals in their occupation or environment—or those with sluggish detox systems—infrared saunas may offer an extra boost worth exploring with a healthcare provider.

Are There Any Infrared Sauna Side Effects?

Here are some of the potential "side effects" of infrared sauna...

Dehydration

One of the most common infrared sauna side effects is simply dehydration, which can lead to more serious problems if not addressed properly as soon as possible.

Dehydration is the loss of too much of your body's store of water, usually the result of excessive sweating. While a good sweat is desirable when you're using a sauna, you do want to make sure you don't lose too much moisture. Children and the elderly are particularly susceptible to dehydration, so keep a close eye on them.

To prevent dehydration, drink plenty of water before getting into your sauna. After your session is over, rehydrate with lots of water, fruit juice or a sports drink. Avoid drinking alcohol, as it can actually increase dehydration.

Heat Stroke

Heat stroke is a more severe form of dehydration and is one of the potentially dangerous side effects you can experience if you don't use your sauna properly.

Staying in too long or keeping the temperature too high can lead to heat stroke, when the body can no longer cool itself effectively. If you stop sweating while you're in your infrared sauna, it could mean heat stroke.

Get out and rehydrate immediately and cool your body temperature down. Other symptoms of heat stroke include headache, nausea, dizziness and a rapid heartbeat.

Bruising or Swelling of Injuries

An infrared sauna is an excellent way to treat arthritis and other long term pain conditions and can contribute to the healing of many injuries, but there are exceptions.

Some side effects, such as enhancement of bruises or inflammation of a sprain or strain, can be triggered if you use a sauna too soon after an injury has occurred. You should always wait at least 48 hours before using the sauna, otherwise swelling can increase.

Exacerbation of Illnesses

Infrared saunas bring pain relief and improved health to millions of people every year, but there are some conditions that don't respond well to the high temperatures and sweating that accompany sauna usage.

If you have any kind of heart disease, diabetes, Parkinson's disease, hemophilia, cancer or MS, make sure to talk to your doctor to determine whether the benefits outweigh potential infrared sauna side effects that could cause a flare-up of your illness.

Medication Problems

In some situations, using a sauna can adversely affect the effectiveness of some medications. If you are taking any type of diuretic, barbiturates, or heart medications that could limit your body's ability to sweat or cool off properly, be sure you get your doctor's okay before using an infrared sauna.

It's always a good idea to talk to your physician before using a sauna for the first time. He or she can help you determine whether there are any infrared sauna side effects you need to be concerned about.

Who Should Be Cautious When It Comes To Sauna Use?

While infrared saunas are safe for most people, some groups should avoid or consult a physician before use:

➤ Pregnant people

➤People with cardiovascular conditions

➤Those on certain medications

➤Children and older adults

Raising core body temperature in pregnancy can be risky.

While some heart conditions benefit from infrared therapy, others—like arrhythmias or low blood pressure—may not.

Diuretics, beta-blockers, and barbiturates can impair sweating or heat regulation.

They regulate heat less effectively and may overheat more easily.

Is EMF Exposure a Valid Concern?

Another hot topic among infrared sauna buyers is EMF (electromagnetic field) exposure. Since sauna heaters use electricity to produce infrared radiation, it’s natural to wonder whether the EMF levels they emit pose a health risk—especially with repeated, close-up exposure in an enclosed space.

What Are EMFs?

EMFs are energy fields emitted by all electronic devices, including your phone, microwave, and Wi-Fi router. They are measured in milligauss (mG), and levels below 3 mG are commonly considered low exposure by many holistic and environmental health practitioners.

There are two primary types of EMFs to be aware of in saunas:

ELF (extremely low frequency) EMFs, often generated by heating elements and electrical wiring
RF (radiofrequency) EMFs, sometimes emitted by Bluetooth or smart controls

Infrared Saunas and EMF Levels

Older and cheaper sauna models—especially budget imports or off-brand units—have been documented to emit high EMF levels, sometimes exceeding 20 mG in seating areas. But in response to consumer concern, many modern sauna brands now engineer their heaters and wiring systems to produce low or near-zero EMF emissions.

Trusted brands like Sunlighten, Clearlight and Heavenly Heat often advertise independently tested EMF levelsbelow 1–2 mG, and sometimes under 0.5 mG at typical seating positions. These brands often also design for low ELF and low VOC materials, appealing to chemically sensitive or EMF-aware users.

How to Choose a Low-EMF Sauna

Look for published EMF test results from third-party labs
Choose brands that label their units as “Low EMF” or “Ultra Low EMF”
Avoid models with metal mesh heaters or poor electrical shielding
Steer clear of any model that doesn't provide EMF ratings or uses vague language like “EMF-safe” without specifics

If you're highly sensitive or already dealing with health issues potentially linked to EMF (e.g., tinnitus, insomnia, chronic fatigue), a low-EMF sauna is essential.

Safe Home Use: Best Practices

To safely enjoy your home infrared sauna, follow these tips:

Start with 10–15 minute sessions; increase gradually
Use 2–4 times per week or as tolerated
Always hydrate before, during, and after
Avoid alcohol or heavy meals before sauna use
Use towels to absorb sweat and avoid sitting directly on wood
After your session, cool down slowly—wait 5–10 minutes before showering
Never use while feeling unwell, dehydrated, or under the influence

Conclusion: So Are Infrared Saunas Safe?

Yes—infrared saunas are safe for most home users, especially when you choose a well-built, certified unit and follow reasonable use practices. When used responsibly, they offer: