If you’re in any way interested in health and fitness, then you’re undoubtedly aware of the many potential benefits of taking a sauna periodically. However, you may have noticed a new kid on the block - the infrared sauna. Are they any good? And, how are they different from traditional saunas? Well, you’re about to discover the answer to these questions and more…
What’s the difference between a traditional sauna and an infrared sauna?
Okay, so here’s the answer we promised when you clicked into this article (it’s just that the answer has multiple parts).
The first part of the answer is to emphasise that yes, there is a significant difference between traditional and infrared saunas.
The traditional sauna
To illustrate, let’s describe the traditional sauna first. A traditional sauna is defined as a small room which is designed for dry or wet heat sessions>sup>1. Typically heated to between 65ºC to 90ºC traditional saunas will often have unpainted wood interiors and a heat source.
As you’ll soon see, traditional saunas can vary depending on their location.
The etymology of the word sauna gives us our first clue; it is an ancient Finnish word2.
And, it is the Finnish type of sauna with which most people are familiar - and which was invented a surprising 2,000 years ago. The traditional Finnish sauna uses burning wood to heat ‘sauna rocks’. This heat source produces low humidity and dry heat - it’s for this reason traditional Finnish saunas are referred to as ‘dry saunas’. Should you wish to add further heat and a bit of humidity to the sauna you simply ladle some fresh water onto the sauna rocks. This can be done, at most, about every ten minutes.
Note - many traditional saunas in gyms and health clubs use electricity rather than wood to heat the sauna rocks. However, this generates the same type of dry heat and low humidity as wood-fuelled saunas.
Whilst the traditional dry sauna has historically been the predominant form of sauna in Finland and the wider region of Northern Europe, other types of sauna have evolved elsewhere.
A note on the Turkish bath
The other type of ‘traditional sauna’ with which you may be familiar is the Turkish bath. Also known as a steam bath (or to use the traditional Arabic name hammam), Turkish baths use a series of progressively hotter rooms to induce perspiration in the user.
Turkish baths are heated via steam and thus produce wet heat and high humidity. It’s for this reason that they are sometimes called ‘wet saunas’.
The sequence of rooms in a Turkish bath is usually as follows; an undressing room, a cold room, a warm room, and a hot room. Once the user has progressed through these rooms they are then typically washed and scrubbed with soap by a member of staff. The visit is completed by the user washing themselves in warm running water.
What is an infrared sauna?
Okay, so by this point you’ve hopefully got a clear understanding as to what constitutes a traditional sauna.
What, then, are infrared saunas?
The clue lies in the name. Put simply, infrared saunas are saunas in which the heat is generated by infrared heaters. These heaters emit an infrared light which is experienced by the user as radiant heat.
As we’ll explain, radiant heat is a very different form of heat to that which you would experience in a traditional sauna. And, that is the crucial difference between an infrared sauna and a traditional sauna - the type of heat they generate.
But, what is radiant heat? It’s a form of electromagnetic radiation which directly heats up your body tissue rather than the air around you. Thanks to the way in which electromagnetic radiation can be absorbed by the body, infrared saunas are able to operate at a lower temperature than traditional saunas (in the region of 49ºC to 60ºC).
Now, we appreciate that the term electromagnetic radiation may ring some alarm bells - but, the reality is that it’s incredibly safe. Why? Because both the sun and our own bodies give off electromagnetic radiation (a.k.a. Infrared heat).
See the image above? Taken with a thermal imaging camera, it shows the infrared heat being emitted from a woman’s body.
Infrared heat is derived from the infrared spectrum within broader electromagnetic radiation. We appreciate that may be a little obtuse, so we’ve illustrated what we mean below:
As you can see, there are three distinct types of infrared heat; near infrared, mid-infrared, and far infrared. Of these, it is far infrared heat that your body gives off. It’s also far infrared heat that infrared saunas use.
You can experience this for yourself. Ready? Simply place the palms of your hands together about five centimetres apart. You should feel heat emanating from each palm - that’s far infrared heat.
It’s for that reason that infrared is the optimal way to transfer heat into the body (be it for purely warming or therapeutic purposes). A wealth of studies have shown that infrared heat ‘heats faster, more uniformly, and more efficiently than a traditional conventional heating system’34.
Because of the way they operate, infrared saunas are very efficient, with only a minimal amount of energy being used to heat the ambient air within the sauna. The majority of the heat goes into you - this is especially the case if the sauna makes use of far infrared heat as it’ll be very closely attuned to your body.
As for other features, infrared saunas tend to be similar such as including a wood-panelled interior. However, as infrared saunas are viewed by many manufacturers as ‘smart saunas’, the latest models include new features such as LED chromotherapy mood lighting, Bluetooth audio systems, and even aromatherapy systems.
What are the potential benefits of infrared saunas?
Advocates of infrared saunas (and there are many!) have long stated that exposure to far infrared heat can have a range of potential health benefits. Below, the Supplement Needs team explores these claimed benefits and the scientific evidence that supports them.
Muscle recovery
You’ll know that after an intense workout, especially one that has seen you push various muscle groups to the max, you’re bound to experience a degree of muscle soreness post-workout.
An often claimed benefit of infrared saunas is that they can reduce and alleviate this muscle soreness.
But, is this true? What does the evidence say?
Luckily, the link between infrared sauna usage and the alleviation of muscle soreness has been the subject of study by numerous researchers.
One 2015 study5 took ten physically-healthy men and asked them to undertake either a 60-minute hypertrophic strength training session (STS) or a 34-40 minute maximum endurance training session (ETS). At the completion of these bouts of exercise, the participants partook in a 30-minute bathing session in a special far-infrared sauna (FIRS) at a temperature range of 35-50ºC, and humidity of 25-35%.
So, what was the conclusion? It was a positive one. Here’s how the study’s authors characterised the results:
‘In conclusion, deep penetration of infrared heat (approximately 3-4 cm into fat tissue and neuromuscular system) with mild temperature (35-50ºC), and light humidity (25-35%) during FIRS bathing appears favourable for the neuromuscular system to recover from maximal endurance performance. FIRS bathing is a very light loading for the body and provides a comfortable and relaxing experience’.
It’s for this reason that you’re increasingly seeing gyms (especially high-end premium gyms like the SN Hub) install infrared saunas in order to assist with post-workout recovery.
Reduced inflammation
Whether you’re a body builder or just someone who loves working out, you’ll be well aware that inflammation can be a pain (literally). Whether you’re suffering from an acute bout of inflammation (from a sports injury), or chronic inflammation (due to a long-term health condition), you’ll know that it stops you performing at your best.
Well, the good news is that infrared saunas have been demonstrated to alleviate inflammation.
Scientists have postulated that infrared saunas in particular help to reduce inflammation as the far infrared radiation emitted by the sauna causes cells to release cytokines. It’s these cytokines that are responsible for reducing inflammation and stimulating the cellular recovery process.
It’s due to this postulation that the potential therapeutic effect of infrared saunas on inflammation has been subject to a number of clinical studies.
A study from 20086 found that far-infrared sauna therapy ‘exerts a potent anti-inflammatory effect via the induction of HO-1’ (HO-1 being the heme oxygenase 1, an enzyme that responds to cellular stress and inflammation).
More broadly, sauna use in general has been linked in studies to reductions in systemic inflammation.
A 2018 study7 attempted to assess whether there was a link between regular sauna use and blood serum levels of the C-reactive protein (the C-reactive protein is a leading blood marker of inflammation).
Covering a total of 2,084 men (aged 42-60 years), the study concluded that ‘there was a significant inverse association between the frequency of sauna bathing and the level of C-reactive protein’.
Thus, we can see that not only can taking a sauna potentially help alleviate your muscle soreness, but it may also play a therapeutic role in relation to any inflammation you are suffering.
Improved skin health and complex
Not only is your skin your body’s largest organ, it plays an important role in your innate immune system, and helps your body synthesise important vitamins such as Vitamin D.
Of course, aside from these roles, your skin also plays an important role in your aesthetic appearance!
Exposure to the elements, sunshine and even environmental factors can take a toll upon your skin and complexion, inducing the early onset of wrinkles and blemishes.
If you’re someone who likes to look your best and wants to fight the signs of ageing, then we’ve got some good news for you about infrared saunas… The evidence suggests that infrared radiation may have a positive effect upon skin health.
A study of 20 women8, between the ages of 35 and 61 attempted to determine a causal link between exposure to infrared radiation and improved skin health. Each day over a six-month period each study participant received a 15 to 20 minute treatment of far-infrared radiation.
The study concluded that this treatment regime resulted in:
- An increase in the amount of total soluble collagen and soluble elastin in fibroblasts (fibroblasts being cells found in the dermis, the layer of skin below the epidermis).
- Clinical improvements in skin texture, with patients seeing:
- A 25 to 50% improvement in texture.
- Improved roughness and tightness of skin.
- Fine wrinkles were also ‘fairly improved in all patients’.
In short, the study’s authors suggested that, ‘skin treatment with infrared radiation may be an effective and safe non-ablative remodelling method, and may also be useful in the treatment of photo-aged skin’.
Improved detoxification
Saunas have long been used in countries such as Finland to help people ‘sweat out’ toxins (like alcohol from the night before). But, this isn’t merely folk-wisdom, there is a growing body of scientific research which suggests that infrared saunas may be a highly effective way of detoxing your body.
Sure, you can also excrete toxins through your urine, but some evidence suggests that the body more readily removes toxins via sweat.
In 2012, a group of researchers conducted a comparison study9 between blood, urine and sweat and how readily each medium helped clear a contaminant (in this case Bisphenol A) from the body.
Involving 20 participants (10 of whom were healthy, and 10 of whom had assorted health problems), the researchers collected blood, urine, and sweat from each one. The samples were then analysed to assess which had the highest levels of BPA. It was concluded that sweat showed the highest levels of BPA - ‘In 16 of 20 participants, BPA was identified in sweat, even in some individuals with no BPA detected in their serum or urine samples’.
Sweat, then, appears to be highly effective at removing environmental toxins such as heavy metals from the body. So much so that the researchers suggested that ‘Sweat analysis should be considered as an additional method for monitoring bioaccumulation of BPA in humans. Induced sweating appears to be a potential method for elimination of BPA’.
It isn’t only artificial toxins like BPA that infrared saunas have the potential to detoxify from the body.
Infrared saunas are also increasingly being studied for their potential ability to treat people made ill by exposure to mold and mycotoxins (things like black mold, aflatoxins, ochratoxin A, patulin, fumonisins, zearalenone and deoxynivalenol etc).
Over time, chronic exposure to black mold can result in respiratory issues, skin rashes, and even neurotoxicity.
Could infrared saunas offer a therapeutic solution?
One study10 from 2013 concluded that in addition to the use of sequestering agents, antioxidant support and probiotics, ‘the use of sauna and exercise can be invaluable in helping to restore the health of those injured from their exposure’ (to mold and mycotoxins).
Want to detox your body? Then it appears that an infrared sauna may be a good way of helping the detoxification process.
May improve cardiovascular health
A perhaps surprising benefit that has been linked to infrared sauna use is potentially improved cardiovascular health outcomes.
A detailed, mechanistic review11 of the extant literature on the subject found that regular sauna usage can improve multiple markers of cardiometabolic diseases (CMD) (for example, cardiovascular disease, endocrine disorders, NAFLD etc).
The aforementioned review specifically looked at how regular sauna exposure may improve the health markers of individuals with high-stress occupations. The review’s findings suggest that regular sauna use may:
- Reduce cardiovascular mortality rates12.
- Lower the risk of hypertension13.
- Improve heart rate variability (and by association reduce the risk of stroke)14.
- Reduce systemic vascular resistance and systolic blood pressure15.
- Improved endothelial function through nitric oxide release and subsequent vasodilation16.
As you can tell from that heavily footnoted list of bullet points, the link between sauna use and improved cardiovascular health is arguably the benefit with the strongest evidence base.
The perhaps most notable of the above cardiovascular benefits is the link between regular sauna usage and reduced mortality. To quote the authors of that particular study:
‘Increased frequency of sauna bathing is associated with a reduced risk of SCD, CHD, CVD, and all-cause mortality’.
It seems then that if you want to support your cardiovascular health, a regular trip to the sauna should 100% be part of your health regimen.
Improved metabolic health
There is even some evidence to suggest that regular infrared saunas may be beneficial to your metabolic health.
How does it do this?
Well, it has been suggested by some scientists that prolonged heat exposure (such as the kind you experience in a sauna), results in the increased expression of 5’-AMP-activated protein kinase (AMPK)17.
Why does this matter? Because AMPK acts as a sort of ‘energy sensor’ for the body’s cells and is able to detect shifts in the AMP/ATP ratio18 (a high ratio indicates that a cell’s energy levels are low, with ATP being used up faster than its replenishment). Should AMPK detect reduced levels of ATP within cells, it will increase its activity - switching on catabolic pathways (that break down molecules for energy) and decreasing or turning off anabolic pathways (that produce and build up molecules)19.
We appreciate we've dived into the technical weeds somewhat there. So, what does it all mean?
Effectively, an infrared sauna can potentially support your metabolic system’s proper function, triggering AMPK to do its job of regulating energy production.
It has also been suggested that prolonged heat exposure (and the resulting trigger of AMPK) may help the body with metabolic conditions such as diabetes mellitus and non-alcoholic fatty liver disease (NAFLD).
Henderson et. al. explain that ‘AMPK has demonstrated an impressive ability to modulate circulating glucose by improving insulin sensitivity and to optimise lipid levels through the phosphorylation of acetyl-CoA carboxylase, which has been proposed as a master regulator of lipid synthesis and non-alcoholic fatty acid liver disease’20.
Finally, regular sauna bathing has been linked in studies to improved lipid levels. A study from 201421 of sixteen healthy males (aged 20-23 years) saw the participants subjected to 10 sauna bathing sessions every one or two days. Each session consisted of three 15 minute parts and a two-minute cool down between each one. The results? The participants demonstrated a significant decrease in both triglycerol and low-density cholesterol levels.
A similar study22 - this time involving a set of healthy women - concluded that seven sauna bathing sessions could potentially increase HDL levels.
May alleviate the symptoms of rheumatoid arthritis
One niche, albeit fairly well studied, area for the application of infrared saunas is their potential ability to alleviate the symptoms of rheumatoid arthritis.
As anyone who suffers from arthritis can tell you, it can be a debilitating condition resulting in stiffness and swelling in and around the joints.
So, how can infrared saunas help alleviate the symptoms of rheumatoid arthritis? It hinges on the ability of infrared radiation to trigger AMPK and thus modulate ATP production. ATP, in turn, helps your body produce nitric oxide23. Nitric oxide, in turn, introduces more oxygen into the bloodstream which can combat the hypoxia that is associated with inflammation.
On a less abstract level, the heat from infrared saunas can help improve blood flow via vasodilation. By increasing oxygen-rich blood flow24, infrared saunas can reduce inflammation in this way.
Studies25 have also suggested that increased blood flow (as a result of increased heat exposure) can help heal synovial joint tissue that may have become thickened by inflammation.
Our top infrared sauna tips
As you’ll have now read, infrared saunas may have myriad potential benefits for your health. And, whilst using one is as simple as sitting down and allowing the heat to do its job, there are a few tips that can make the experience as effective and pleasant as possible.
Let’s take a look…
Ensure you’re hydrated
You’re about to sweat (potentially quite a lot), so make sure you are properly hydrated before you step into the infrared sauna.
As a minimum you should drink a glass of water before your infrared sauna session. If you’re sensitive to higher temperatures, then it may also be advisable to bring some drinking water with you into the sauna (if this is permitted by the owner of the sauna).
Want to ensure you hydrate quickly and replace the electrolytes you’ll have lost through your sweat? Then the best choice is to rehydrate with a dedicated electrolyte supplement rather than water alone.
Here at Supplement Needs we’ve developed Electrolyte+, which is available in both powdered and ready-to-drink form. It’s a premium electrolyte supplement that’s trusted by elite athletes and everyday gym goers alike.
Start small
If you’ve not used an infrared sauna before, then you may wish to start at lower temperatures (in the range of 38ºC) before working up to the higher temperatures (66ºC) over time.
You may also want to start off with shorter sauna sessions - perhaps five-minute sessions at first. Over time, you can try longer sessions (but, be sure not to stay in longer than 20 minutes, or you’ll risk becoming dehydrated).
Tip - many infrared saunas include a timer. Make sure you use it so you can accurately track the duration of your sauna session.
Cool down and hydrate post-session
It’s important that once your sauna session is done you take the time to cool down (i.e. don’t go and start a workout straight away).
A cool shower or bath can be a good way to induce cooling. It’s also strongly recommended that you hydrate after a sauna-session, too.
If you’re taking your infrared sauna at the SN Hub, then you have the perfect way to cool down post-sauna. Our CryoSpa will not only cool you down, but can offer you the many potential benefits of cryotherapy.
Relax - but not too much!
Some of the high-end infrared saunas include advanced features such as aromatherapy and therapeutic LED lights.
So, they can be a great opportunity to relax and calm yourself. Some people choose to listen to music, read or even meditate whilst they take an infrared sauna.
One word of warning, though. Make sure you don’t fall asleep! Remember, the maximum time you want to spend in a sauna is about 20 minutes. Longer than that and you risk becoming severely dehydrated which is not good for your health.
Introducing the infrared sauna at the SN Hub
As a premium, high-end gym for elite athletes and seriously health-focused individuals, it’s only natural that you’ll find an infrared sauna at the SN Hub.
We have invested in a far infrared sauna produced by the Canadian Spa Co - a leading manufacturer of technologically-advanced saunas.
Our sauna is replete with features, including:
- Six far infrared heating panels - to create the ultimate sauna experience. ☀️
- Digital controls - for ease of use. 📱
- Bluetooth speakers - allowing you to play the music of your choice. 🔈
- Canadian hemlock construction - to create a calming, earthy atmosphere. 🌲
- Aromatherapy system - to contribute to calmness and wellbeing. 👃
- LED chromotherapy lighting - using colours to calm and influence the mind. 💡
It really has to be seen to be believed! If you want to be part of the UK’s elite gym, then sign up to the SN Hub today.
Explore and sign up to the SN Hub today
Disclaimer
The information on this website should not be used as a substitute for professional medical advice or care. If you have questions about your health, please contact your doctor.
References
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