Massage & Sauna
Infrared sauna vs traditional sauna: how they compare
Both make you sweat and both feel great. One heats the room, the other heats you. Here’s how infrared and traditional saunas compare, how hot and how long, and what the research actually says.
The short answer
A traditional sauna heats the air, usually to 70 to 100°C, and the hot air warms you. An infrared sauna uses infrared panels to warm your body directly, so the air stays cooler, about 45 to 65°C, and you still sweat.
Traditional saunas feel more intense and are the most studied. Infrared saunas feel gentler, so many people stay in longer and find them easier to enjoy.
How a traditional sauna works
A heater (electric or wood-fired) warms a pile of stones and the air in a wood-lined room. The air gets very hot and dry, and your body warms from the outside in. Ladling water onto the stones adds a burst of steam and a wave of heat. Sessions are usually short, around 10 to 20 minutes, with cool-down breaks between rounds.
How an infrared sauna works
An infrared sauna uses panels that give off infrared light, the part of the light spectrum you feel as warmth, not the ultraviolet that causes sunburn. Infrared passes through the air and is absorbed by your skin, so you warm up directly, much like standing in sunshine on a cold day. Because it isn’t relying on hot air, the room stays around 45 to 65°C, and many people find it easier to breathe and relax.
Is infrared light dangerous?
The infrared used in saunas is non-ionizing: it warms tissue but doesn’t damage DNA the way UV can. The real safety points are the same as any heat: stay hydrated, don’t overdo the time, and skip it if heat isn’t safe for you.
Infrared vs traditional at a glance
| Traditional sauna | Infrared sauna | |
|---|---|---|
| What gets heated | The air | You, directly |
| Air temperature | About 70 to 100°C | About 45 to 65°C |
| Feels like | Intense, enveloping heat | Gentle, deep warmth |
| Humidity | Low, with bursts of steam | Low |
| Warm-up time | Longer to heat the room | Quicker to feel warm |
| Typical session | 10 to 20 minutes | 15 to 30 minutes |
| Research | Decades of studies | Smaller body of research |
How long should you stay in a sauna?
- Traditional: 10 to 20 minutes per round. Beginners should start at 5 to 10.
- Infrared: 15 to 30 minutes. Start with 15 and build up.
- Steam: 10 to 15 minutes. See steam room vs sauna.
Whatever the type, get out if you feel dizzy, light-headed, nauseous or unwell.
How hot should a sauna be?
Traditional saunas are commonly kept around 80 to 90°C; hotter isn’t better if you can’t stay comfortably. Infrared saunas usually run at 45 to 65°C.
What the benefits really are
Here’s what’s reasonable to expect from regular sauna use:
- Relaxation. Heat, quiet and a phone-free room are good for winding down.
- Muscles that feel looser, after a workout, a ski day or a massage.
- Better sleep for many people when they sauna in the evening.
Long-term studies from Finland link frequent traditional sauna bathing with better heart health, but they show an association, not proof that saunas cause it. Research on infrared saunas is smaller. And a few popular claims don’t hold up: sweat is mostly water, so any weight you lose comes back when you rehydrate, and your liver and kidneys, not your sweat, do the detoxing.
Who should skip the sauna
Check with your doctor before using any sauna if you’re pregnant, have heart disease, low or high blood pressure, or another medical condition, or take medication that affects heat tolerance. Skip it if you’ve been drinking or have a fever.
Wait 24 to 48 hours after waxing, laser, microneedling, a lash lift or filler, when heat can irritate treated skin.
Sauna season in Calgary
Calgary winters are long, bright and cold, and a sauna is one of the best ways through them: after a day at Sunshine or Lake Louise, after shovelling out from a snowfall, or on a February evening when the chinook hasn’t come. Because the air here is so dry, drink more water than you think you need, and moisturize after you shower.
The infrared sauna at Mood
Mood. clients can unwind in our infrared sauna and freshen up in our shower as part of their visit. See Why Mood for the perks, and ask when you book so we can plan the timing around your treatment.
Questions we hear
Is an infrared sauna better than a traditional one?
Neither is better for everyone. If you love intense heat, choose traditional. If high heat is uncomfortable, infrared is easier to enjoy.
How many calories do you burn in a sauna?
Your heart rate rises a little, so you burn slightly more than sitting still, but it isn’t a workout. The weight you see drop is water.
Should I use the sauna before or after a massage?
Many people like the sauna after a massage, to stay warm and relaxed. Just drink water and keep it moderate.
Stay a little longer
Mood. clients can unwind in our infrared sauna and freshen up in our shower as part of their visit. Ask when you book, or see what’s included.
