Sauna interest has grown fast, and so has the confusion around what "sauna" actually means. Some rooms hit 194 degrees with steam rising off hot rocks. Others stay under 150 degrees and warm you with light instead of air. Both get called a sauna, but they work in different ways and feel different once you are inside. If you are trying to decide between an infrared sauna and a traditional sauna, here is how they actually compare.
Quick Answer
Traditional saunas heat the air around you.
Usually 150 to 194 degrees Fahrenheit, with the option to add steam. It is the classic, intense heat most people picture.
Infrared saunas heat your body directly.
Infrared light panels warm you at a lower air temperature, typically 120 to 150 degrees, so the room feels far less intense.
Both offer real recovery and cardiovascular benefits.
The differences come down to heat mechanism, session comfort, and what your space and electrical setup can support.
Neither one is objectively better.
The right choice depends on your heat tolerance, available space, and how you want the session to feel.
How Each One Actually Heats You
The core difference is not the temperature number on the display, it is how that heat reaches your body.
Traditional sauna: A heater, electric, wood, or gas, warms rocks or the air directly. You can pour water over the rocks to create steam, known as loyly in Finnish sauna culture, which raises humidity and makes the heat feel more intense. Your body warms up because the air around you is hot.
Infrared sauna: Infrared light panels emit near, mid, or far infrared wavelengths that penetrate the skin and heat your body directly, without needing to heat the surrounding air to the same degree. That is why an infrared sauna can produce a strong sweat response at a noticeably lower air temperature.
Temperature and Session Comparison
Health Benefits: Where They Overlap and Where They Differ
Both sauna types raise your heart rate, dilate blood vessels, and trigger sweating, a response that resembles light to moderate aerobic activity. This is why regular sauna use of either type is associated with better circulation, muscle relaxation, and stress relief.
Where traditional sauna has an edge: most of the long-term research on sauna use and cardiovascular health comes from traditional sauna use. A well known Finnish cohort study, the Kuopio Ischaemic Heart Disease Risk Factor Study, followed over 2,300 middle-aged men for nearly two decades and found that those who used a traditional sauna 4 to 7 times a week had a 40 percent lower risk of all-cause mortality than those who used it once a week. That is an association from an observational study, not proof that sauna use alone causes the lower risk, but it is the main data point behind sauna's reputation for cardiovascular benefit. The higher heat of a traditional sauna also drives a stronger single-session cardiovascular response.
Where infrared sauna has an edge: the lower air temperature makes it more approachable for people who find traditional heat overwhelming, and it allows for longer sessions with less immediate heat stress. That accessibility is a big part of why infrared has grown in popularity for home use.
Which One Fits Your Space and Routine
Traditional sauna: generally needs proper ventilation, a larger footprint, and higher electrical capacity, or a wood or gas heat source. It is the right call if you want the classic steam-room ritual and have the space and power to support it.
Infrared sauna: typically has a simpler install, a smaller footprint, and often runs on a standard household outlet. It is the more convenient option for tighter spaces or a gentler heat experience.
Quick Checklist
Sauna Plus Cold Plunge, Where Either Type Fits In
Whether you go infrared or traditional, both pair well with cold exposure. Alternating heat and cold, known as contrast therapy, is popular for circulation, recovery, and simply feeling more alert afterward. The heat opens things up and relaxes the muscles, and the cold plunge that follows tightens things back down and leaves you sharp. The sauna style you choose does not change how well it pairs with cold, it just changes how the heat side of that routine feels. We cover this pairing in more depth in Why ColdTub Could Be Your New Sauna Substitute and Can a Sauna Help You Lose Weight, both of which get into how heat and cold work together toward the same wellness goals.
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Frequently Asked Questions
Is an infrared sauna as effective as a traditional sauna?
Both raise your heart rate and produce a real sweat response, so both offer genuine relaxation and cardiovascular benefits. Traditional sauna has more long-term research behind it, while infrared offers a gentler, more accessible version of the same core effect.
Which is better for beginners, infrared or traditional?
Infrared sauna is generally easier to start with since the lower air temperature feels less intense. If you are new to heat therapy and unsure of your tolerance, infrared is the more forgiving entry point.
Do infrared saunas need special electrical wiring?
Most home infrared saunas run on a standard 120V household outlet, while traditional saunas often require a dedicated 240V circuit due to the higher heat output. Always confirm the specific power requirements for the unit you are considering before installation.
Should you cold plunge before or after a sauna?
Most people get the most out of the combination by using the sauna first, then finishing with a cold plunge. The heat relaxes muscles and opens circulation, and the cold that follows tightens things back down, which is the basic idea behind contrast therapy. Doing it in the reverse order works too, it just tends to feel less energizing since you end the routine warm and relaxed rather than alert.
Read More
How Long Should You Stay in a Sauna
Can a Sauna Help You Lose Weight?
Why ColdTub Could Be Your New Sauna Substitute
How Long Should You Cold Plunge? A Complete Duration Guide
Have questions about building a hot and cold recovery routine at home? Reach out to the Coldtub team.
