Infrared vs Steam Sauna: Benefits, Differences & Best Choice

Not sure whether to choose an infrared or steam sauna? Picking the wrong one could mean missing out on the benefits you need, whether it's detox, relaxation, or better skin.

Infrared heats your body directly, while steam fills the air with moisture. This guide breaks down the differences, benefits, and safety factors to help you make the best choice.

• Infrared saunas heat your body directly, while steam saunas use humid heat to warm the air.

• Infrared saunas are more energy-efficient and cost less to install and maintain.

• Steam saunas improve respiratory health, while infrared saunas promote deep muscle recovery.

• Infrared saunas run at lower temperatures, making them more comfortable for longer sessions.

• Steam saunas require plumbing and frequent maintenance to prevent mold buildup.

Infrared and steam saunas offer distinct experiences based on their heating methods. Infrared saunas use light to warm the body directly, while steam saunas create a humid environment by heating water.

This difference affects the experience and benefits. Infrared saunas penetrate deep into muscles, promoting relaxation, pain relief, and circulation. Steam saunas, with their moist heat, support respiratory health and deep sweating.

Both aid detoxification, but infrared saunas may promote deeper tissue cleansing.

 Choosing between them depends on whether you prefer dry warmth or soothing steam for relaxation.

Infrared saunas use radiant heat to warm the body directly, while steam saunas create humidity by boiling water.

Infrared panels emit light that penetrates the skin and heats muscles from within, whereas steam saunas rely on a heater or generator to fill the space with moisture-rich heat.

Infrared saunas heat up faster and provide soothing warmth without intense humidity.

Infrared saunas operate between 110°F and 150°F, offering a milder yet deeply penetrating heat. Steam saunas run at higher temperatures, between 150°F and 200°F, with moist air that makes lower temperatures feel hotter. Infrared saunas’ lower temperatures allow for longer sessions without overwhelming heat.

Infrared saunas are more energy-efficient since they heat the body directly rather than warming the entire space.

Steam saunas must continuously heat water, leading to higher energy use. Over time, infrared saunas cost less in electricity and maintenance, making them a budget-friendly choice.

Infrared saunas are known for their muscle recovery benefits, especially after intense exercise. "Infrared heaters generate deep-penetrating heat to mobilize toxins for elimination," says Dr. Brian Clement, a wellness expert and director of the Hippocrates Health Institute.

This deep heat improves circulation, helping the body flush out impurities through sweat. For instance, one study explored how a single infrared sauna session affected muscle recovery following resistance training.

The results showed that participants who used an infrared sauna experienced less muscle soreness and retained more explosive strength the day after exercise.

This could be because the heat from the sauna improves blood circulation, helping muscles receive more oxygen and nutrients, ultimately speeding up recovery.

The research suggests that using an infrared sauna post-workout could be a great way to reduce soreness and support muscle repair.

The study revealed that after a session in the infrared sauna, participants reported feeling less muscle soreness and higher perceived recovery, indicating that the infrared heat positively affected their muscle recovery and performance.

This can be especially beneficial for athletes or anyone who pushes their muscles hard during exercise.

Infrared saunas are more affordable to install and operate. They require minimal setup, while steam saunas need plumbing, drainage, and ventilation, increasing costs.

Steam saunas also require frequent maintenance to prevent mold buildup. Over time, infrared saunas are the more budget-friendly option.

Infrared saunas heat the body with light waves, while steam saunas create moist heat.

 Infrared saunas typically maintain steady heat between 110°F and 140°F, whereas steam saunas range from 120°F to 200°F and can feel overwhelming due to humidity.

Proper temperature control in both types prevents dehydration and overheating.

Dehydration is a common concern in saunas, especially when the body loses significant amounts of water through sweating.

While it might feel like steam saunas keep you hydrated, they can still lead to dehydration, just like infrared saunas.

For example, a study found that sauna-induced dehydration caused an increase in gut permeability, which suggests that losing too much water could affect your body more than expected.

According to the research, sauna dehydration led to higher intestinal permeability, without causing major cell damage, but it did increase markers of inflammation.

This highlights the importance of staying hydrated during and after sauna sessions, as dehydration can lead to more than just dry skin – it can affect your gut health too.

Steam saunas help keep skin hydrated, while infrared heat can sometimes cause dryness or redness in sensitive individuals.

Using a light moisturizer before and after a session can prevent irritation. If you have reactive skin, start with short sessions to observe your response.

Steam saunas create high humidity, which can clear nasal passages but make the air feel heavy for those with respiratory conditions.

Infrared saunas have drier air, making them easier to breathe in some cases. If you have lung issues, start with lower temperatures and shorter sessions.

When it comes to heart health, both infrared and steam saunas increase circulation and raise your heart rate, but their effects can differ.

According to a study, sixty participants were exposed to both dry (Finnish) and wet saunas, with results showing significant changes in heart rate and blood pressure in the early stages of sauna use.

The dry sauna caused a greater increase in pulse rate and systolic blood pressure in the first 10 minutes compared to the wet sauna. However, after 20 minutes, there were no significant differences between the two.

This suggests that while both saunas stress the cardiovascular system, their impact is similar after the initial heat strain, and prolonged exposure in either sauna could be risky.

This information shows that while both sauna types offer heart health benefits, it's important to monitor the time spent in them to avoid potential health risks.

Heat exposure can raise core body temperature, which is a concern during pregnancy.

 Steam saunas, with their intense heat and humidity, increase the risk of overheating. It’s best to avoid saunas unless approved by a doctor.

People sensitive to heat may find infrared saunas more comfortable due to their lower, gradual heat.

Steam saunas, with their high temperature and humidity, can feel overwhelming. Starting with lower temperatures and shorter sessions can help build tolerance.

Before choosing a sauna, consider your priorities. For stress relief, steam saunas provide warm, humid air, while infrared saunas excel at deep detox and muscle recovery.

If general wellness is your goal, both offer excellent benefits. Infrared saunas allow longer sessions at lower temperatures, while steam saunas provide intense heat in shorter periods.

Saunas vary in design and function. Traditional saunas heat the air with a stove, while infrared saunas warm the body directly with light.

Steam saunas add moisture, making them great for skin hydration and congestion relief. Barrel saunas offer efficient heat circulation and work well outdoors.

The type of wood affects a sauna’s durability and comfort. Cedar and spruce resist moisture and warping, while basswood and aspen are hypoallergenic.

High-quality materials improve insulation and reduce energy costs. Cedar is a top choice due to its natural resistance to mold and cracking.

Infrared saunas use carbon or ceramic panels for efficient, consistent heat. Traditional saunas use electric or wood-burning heaters, creating a more intense experience.

 Maintenance also varies—wood-burning saunas need regular cleaning, while infrared and electric heaters require minimal upkeep.

Costs depend on size, type, and installation. Infrared saunas tend to be more affordable, while steam and traditional saunas require more complex setup.

A small home sauna starts at $1,000, but high-end models can exceed $10,000. Portable saunas offer budget-friendly options.

Portable saunas are lightweight, easy to store, and ideal for small spaces. Many models fold for convenient travel. Look for breathable fabric, a sturdy frame, and efficient heating elements for the best experience.

Automatic shut-off, proper ventilation, and stable heating elements enhance sauna safety.

Infrared saunas often offer better heat control, making them safer for extended use. Regular maintenance and adherence to safety guidelines ensure a risk-free experience.

Infrared and steam saunas differ in space, installation, cost, and energy efficiency. Infrared saunas come in compact designs, heat up faster, and use less electricity.

Steam saunas, while excellent for sweating, require more space and setup. In the long run, infrared saunas tend to be more cost-effective due to lower maintenance and energy costs.

Infrared saunas are easier and cheaper to install. Plug-and-play models cost between $1,000 and $5,000, while built-in units range from $3,000 to $10,000.

Steam saunas have higher costs, starting at $3,000 and reaching $15,000 due to plumbing, ventilation, and steam generator expenses.

Infrared saunas typically use a standard 120V outlet, though larger models need 240V.

 Steam saunas require a dedicated 240V circuit and professional electrical work. Infrared saunas are simpler to install.

Infrared saunas need occasional cleaning, while steam saunas require frequent upkeep to prevent mold and mineral buildup.

Descaling steam generators and checking drainage systems are essential for long-term performance.

Understanding the cost of replacing sauna components is crucial for long-term maintenance.

A steam sauna heater typically costs $300 to $1,500, depending on size and brand. If the generator needs replacing, expect to pay $500 to $3,000, making it one of the most expensive components.

Infrared saunas, on the other hand, use heating panels that cost $100 to $500 each. While these panels are often cheaper than steam elements, multiple panels may need replacement over time.

Control panels also add to expenses, with infrared models ranging from $150 to $400 and steam thermostats costing $100 to $300.

Infrared saunas are significantly more energy-efficient than steam saunas. They typically run on 1.5 to 3 kW, while steam saunas require 6 to 9 kW.

This lower power usage makes infrared models more cost-effective, often costing just a few cents per session, whereas steam saunas can noticeably increase monthly energy bills.

Additionally, infrared saunas heat up in 10 to 15 minutes, reducing energy waste, while steam saunas take 30 to 45 minutes and continuously heat water.

Larger sauna cabins increase consumption for both types, but steam models experience a much greater impact.

Installing a steam sauna involves specific plumbing needs that add to the overall cost. A dedicated water line supplies the steam generator, and proper drainage prevents water buildup.

Most setups require a floor drain to handle condensation and minimize mold risks. While some models allow manual filling, connecting the generator to a home's plumbing ensures convenience but requires careful installation.

Choosing the right pipe materials and water pressure settings helps maintain efficiency, and hiring a professional can prevent costly mistakes.