Side-By-Side Dry Sauna vs Infrared Sauna Comparison

A sauna can be a great way to unwind after a long day. But did you know that dry and infrared saunas can also boost your recovery and support your overall wellness? If you're interested in learning how to use a sauna effectively, whether to relieve sore muscles after a workout, decrease joint pain from arthritis, or even boost your immune system, consider adding regular sauna sessions to your routine. Dry sauna vs infrared sauna: which type is right for you? This article will help you navigate this critical decision to confidently choose the sauna type that best fits your health goals, comfort preferences, and lifestyle, ensuring maximum benefits from your investment.
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To help you achieve your goals even further, GoPolar offers a sauna app that allows you to track your progress and maximize your sauna sessions.

What Is a Dry Sauna and How Does It Work?

A dry sauna is a cozy room that heats your body to induce:

• Sweating for relaxation
• Recovery
• Detoxification

Types of Saunas and Their Construction

The sauna achieves its therapeutic effects by using a stove or heater to warm the air inside the room. While traditional Finnish dry saunas are constructed of wood and can hold up to eight or more people, they come in various sizes and materials. For example, infrared dry saunas made of fiberglass, plastic, or other materials can be found. 

Heating Methods

The most significant difference between traditional and infrared saunas is how they heat the body. A traditional sauna uses high heat to warm the air and increase your body temperature. An infrared sauna uses infrared light to directly heat the body without warming the air around you. While both can induce sweating and offer therapeutic benefits, many people prefer one based on their needs and preferences. 

How Does a Dry Sauna Work?

A dry sauna works by heating the air inside the room to a high temperature, typically between 160 and 195 degrees Fahrenheit. This process creates a low-humidity environment, encouraging the body to sweat at lower temperatures than a steam sauna. 

When you enter a sauna, your core body temperature rises, and your body activates its cooling mechanism, sweat production. As you begin to sweat, you may notice various health benefits, including:

• Improved circulation
• Muscle relaxation
• Enhanced detoxification

What Are the Benefits of Using a Dry Sauna? 

Studies show that saunas can improve cardiovascular function, boost recovery, relieve pain, and help you relax. Regular sauna use has even been linked to a lower risk of dementia and Alzheimer’s disease. For athletes, the benefits of sauna use include enhanced recovery, improved performance, and increased tolerance to heat.

Health Benefits of Dry Saunas

Heat therapy for heart health? Yes, please! Spending time in a sauna increases heart rate, mimicking the effects of moderate exercise. This can improve the function of the cardiovascular system. 

Regular sauna use has been linked to a reduced risk of cardiovascular disease and improved heart function. For instance, a study published in 2018 found that frequent sauna bathing is associated with a reduced risk of:

• Sudden cardiac death
• Coronary heart disease
• All-cause mortality

Another study in 2020 found that sauna use improves vascular function in people with persistently elevated blood pressure. 

Rheumatic Relief: How Sauna Use Boosts Symptoms of Autoimmune Diseases

A 2018 systematic review examined the clinical effects of regular dry sauna bathing. It found that it may benefit people with rheumatic diseases such as:

• Fibromyalgia
• Rheumatoid arthritis
• Ankylosing spondylitis

Regular sauna sessions may also help people with:

• Chronic fatigue and pain syndromes
• Chronic obstructive pulmonary disease
• Allergic rhinitis

Sauna Sessions: The Secret to Improved Exercise Performance

Athletes and gym-goers can also benefit from sauna time. The 2018 systematic review mentioned above found that sauna bathing may improve exercise performance in athletes. It should be noted that these findings are based on two small, noncontrolled interventional trials that studied the physiological effects of repeat saunas in athletes. 

Soothing Skin Symptoms: How Saunas Can Help Clear Up Psoriasis

Psoriasis is a chronic autoimmune condition that causes raised, red, scaly patches, typically on the outside of the elbows, knees, or scalp. These patches can itch, sting, or burn. Harvard Health reports that some patients with psoriasis experience relief from itching when using a sauna. 

Sauna Use May Help Reduce Symptoms of Asthma

Asthma is a chronic health condition that intermittently inflames and narrows the airways in the lungs, making breathing difficult. People with asthma may experience less wheezing if they use a sauna regularly. 

Sauna Use Linked to Reduced Risk of Dementia

A 2017 study found a connection between the frequency of sauna use and a lowered risk of dementia and Alzheimer’s disease in men. The researchers point out that sauna bathing, which promotes relaxation and well-being, maybe a potential protective lifestyle factor for common memory diseases. 

Level Up Your Cold Plunge and Sauna Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge, shower, and sauna sessions with your Apple Watch. 
• Review your heart rate during sessions and monitor trends through Apple Health.
• Compete and connect with others using our leaderboard and community features.
• Find the best spots to cold plunge in your area. 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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• How Long Should You Sit in a Sauna
• Dry Sauna Benefits

What Is an Infrared Sauna & How Does It Work?

Infrared saunas are becoming increasingly popular as people learn more about their health benefits. Unlike traditional saunas, infrared saunas use infrared lights to heat the body directly instead of warming the air around you. Here's a closer look at how they work and their health benefits. 

What is an Infrared Sauna?

An infrared sauna uses infrared heat waves transmitted by carbon heaters to warm the sauna. Unlike traditional saunas, the air in the structure is not heated, only the structure itself. Infrared sauna cabins are usually made of natural softwood and resist high temperatures. The specific range of heat waves emitted by carbon heaters is entirely safe for human physiology and has been carefully selected because they cannot harm the human body.

The Healing Power of Infrared Saunas

The purpose of an infrared sauna is healing, and two aspects of the sauna activate this process. Due to the heat it is subjected to, the softwood of the structure begins to release phytoncides. These organic compounds exist in many plants and have antibacterial and antifungal qualities. 

Phytoncides: Natural Antibacterial and Antifungal Compounds

When we breathe in these phytoncides, our bodies react by increasing the production of an essential white blood cell type that can kill off cells infected with tumors and viruses. They also have a positive effect on the human respiratory system.

The Benefits of Sweating in Saunas

• Saunas warm the body, causing excessive sweating. This is true of all types of saunas and steam baths, and this benefit can be accessed using any type. 
• Sweating is a crucial and essential aspect of human physiology, not just to keep us cool in extreme weather but also because it releases harmful toxins and substances from the body. 
• Toxins usually pass through the entire bloodstream or digestive system before being excreted, and can be ejected through the skin's pores before they can do any more damage.

Infrared Sauna Benefits

An advantage of infrared saunas over traditional dry saunas is that they are quicker and easier to use; simply plug them in and turn them on. They emit less heat, which is more comfortable for most people, especially those who do not like the heat and heavy air of the traditional dry sauna. 

“These saunas use infrared panels instead of conventional heat to easily penetrate human tissue, heating up your body before heating up the air,” physical therapist Vivian Eisenstadt, MAPT, CPT, MASP, said.  

Lower Temperatures and Direct Heat in Infrared Saunas

An infrared sauna can operate at a lower temperature, usually between 120˚F and 140˚F (49°C and 60°C), than a traditional sauna, which is typically between 150˚F and 180˚F (66°C and 82°C). Some manufacturers claim that in an infrared sauna, only about 20% of the heat goes to heat the air, and the other 80% directly heats your body. 

Improved Heating Method

A traditional dry sauna heats the air inside the cabin, which causes the body to heat from the outside, slowly warming up towards the inner organs. These saunas are typically very hot and can be uncomfortable for some people. An infrared sauna uses the warm rays from the carbon heaters to reach deep within the body and heat you from the inside out. 

They function at much lower temperatures than traditional saunas, which is likely more comfortable for most people. Still, because they can reach the inner organs, they cause a more intense sweat. This ensures that the healing and restorative advantages are extended throughout the body.  

Boosted Metabolism

Sitting in a sauna causes the body to reach higher temperatures, which causes the heart to beat faster and the metabolism to speed up. The advantages of a faster metabolism include quicker release of toxins and an increased calorie burn. This means that not only will using the sauna help you to detoxify your body, which can help you lose weight when combined with an improved lifestyle, but it will also help you burn more fat while you relax.  

Improved Blood Circulation

The warmth you are exposed to when relaxing in a sauna causes your blood vessels to expand, increasing blood flow throughout your body. This improves the health of your heart and the elasticity of your arteries. 

Although your blood pressure will rise in the sauna, regular use helps lower your general blood pressure. Better circulation ensures oxygen delivery to the muscles, improving your exercise ability and recovery from muscle stiffness.  

A Non-Physical Workout

When you work out, your body undergoes several exciting changes, all necessary for health and well-being. Sitting in an infrared sauna will activate many processes, including:

• Increased heart rate
• Improved lymph drainage
• Expanded blood vessels
• Increased lung capacity

Just as a workout helps to protect you from heart disease, so does a session in the sauna! Please note that you can’t replace all your workouts with sauna sessions. You won’t build strength in the sauna. Use it in conjunction with a good exercise regime for the best results.  

Quick, Easy, and Affordable Beauty Treatment

For centuries, people have used sweat baths as a way to beautify their skin and purify their bodies. After a sauna, the skin is:

• Clean and clear
• Natural moisture levels are restored

Sweating brings nutrients to the skin's surface and increases the oxygen levels in the dermis. It rejuvenates the cells by shedding the old ones and promoting the growth of new ones, making the skin look bright and alive. The production of collagen is enhanced, which increases the skin's elasticity and strengthens it, improving the complexion and reversing aging.  

Central Nervous System Improvement

Another exciting advantage of infrared saunas is that they encourage the growth of new brain cells in neurogenesis due to the increased blood flow and oxygen throughout the body, including the brain. 

Infrared rays also increase dopamine production, our natural, built-in antidepressant, and improve the body’s ability to use it. At the same time, the level of cortisol in the brain, the stress hormone, decreases, raising your mood and feeling of well-being. 

This makes infrared saunas an excellent treatment for people who suffer from central nervous system disorders, particularly ones associated with mood, such as:

• Depression
• Anxiety
• Insomnia

Attending repeated sessions in an IR sauna can help people with these problems become more resistant to stress and cope better with their negative emotions.  

Sports Recovery

Due to the increased blood flow throughout the body, essential nutrients and oxygen can reach the muscles more quickly, reducing inflammation and facilitating muscle repair and growth. Another advantage is the increased circulation helps to shift metabolic waste from the muscles, including lactic acid, and move it through your system for elimination. With this in mind, it’s no wonder that professional and amateur sportspeople are avid lovers of the infrared sauna. 

Accelerated Detoxification

We live in a world where we are continually exposed to toxins in many ways. Even the healthiest of people, like, for example, an organic farmer who uses no chemical pesticides, herbicides, or fertilizers and eats only his produce, are exposed to toxins from:

• Traffic fumes
• Smog
• General pollution

Living in the city, people are exposed to extreme amounts of toxins daily. To add to this, many of us have habits that add to the toxic load on our bodies, such as smoking, drinking alcohol, or eating foods laden with:

• Chemicals
• Preservatives
• Unnatural sugars

Because of our chosen lifestyles and our unwitting exposure to all manner of toxins outside of our own choices, we need to find ways to facilitate the removal of these toxins from our bodies. 

Spending time in an infrared sauna is an excellent way to do this. Be aware that spending time in a sauna will not undo any unnecessary damage you choose to do to yourself. For the best results, combine your sauna visits with the following:

• A healthy diet
• A good exercise regime
• Plenty of sleep  

Some research has shown that using an infrared sauna may benefit cardiovascular health and muscle recovery after a workout. Yet, more solid evidence and widespread studies about the possible benefits are needed, so deciding if an infrared sauna suits you is up to you. 

Even if your sweat session doesn’t do everything it claims to, it still feels good. Plus, it can contribute to your overall health and well-being by helping you relax, loosening up stiff or tight muscles, reducing joint pain, and giving you some much-needed time.

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6 Infrared Sauna Health Benefits

1. Improved Heart Health: Infrared Saunas Mimic Exercise

Your body's natural response begins within minutes of sitting in an infrared sauna. Beads of sweat appear on your skin. Your blood vessels widen and increase blood flow. Your heart rate ticks up. 

“What’s happening mimics exercise when you think of the physiology,” explains Dr. Young. “There’s a benefit to that.” Infrared saunas can help boost heart health and reduce blood pressure. Researchers equated the physical response of an infrared sauna session to walking at a moderate pace.

2. Soothing Sore Muscles After Exercise and Injury

Dr. Young says the improved blood circulation from an infrared sauna session can help speed up muscle recovery following physical activity. Regular use may also help athletes improve performance.

3. Pain Relief with Infrared Sauna Therapy

Researchers found that infrared sauna therapy “may be a promising method for treatment of chronic pain.” The determination followed a two-year study where people showed improved outcomes with the treatment.

4. Relaxation and Stress Relief

Warming your body seems to warm your soul, too. Setting aside some sauna time may help decrease:

• Depression
• Anxiety
• Stress

5. Better Sleep Quality

A bonus benefit to being more relaxed? Better sleep, which has also been linked to sauna use.

6. Fighting Off Illness

There’s evidence that regular sauna use can help you avoid the common cold, says Dr. Young. Saunas also reduce oxidative stress, which is associated with:

• Cardiovascular disease
• Cancer
• Degenerative diseases like dementia

“More controversial are claims that sauna use can provide a detoxification effect as you sweat out toxins such as cadmium and lead. However, that research is still in its infancy,” cautions Dr. Young.

Complete Dry Sauna vs. Infrared Sauna Comparison Guide

Dry Saunas 

Traditional saunas, also called dry saunas, have been around for centuries. Initially developed in Finland, they operate by heating the air and surfaces of the sauna to high temperatures, usually between 150°F and 195°F (65°C and 90°C). This creates a hot environment that warms the body through heat and steam. 

Infrared Saunas 

Infrared saunas are a newer innovation, becoming popular in the last few decades. Instead of heating the air, they use infrared light to warm the body directly. Infrared waves penetrate human tissue and create heat without excessively warming the air around you. Because of this, infrared saunas operate at lower temperatures between 120°F and 140°F (49°C and 60°C). 

Health Benefits: Which Sauna Reigns Supreme?

Both dry saunas and infrared saunas offer a range of health benefits, including improved cardiovascular function and enhanced stress tolerance. However, they differ in the specifics of their therapeutic effects. 

The Science of Dry Saunas

Numerous studies show the health benefits of traditional saunas, particularly for cardiovascular health. For example, one long-term study found that using a dry sauna four to seven times per week reduced the risk of heart disease by 50 percent. Other research indicates that regular use of dry saunas can help:

• Improve chronic fatigue
• Alleviate joint pain
• Reduce the risk of dementia 

The Science Infrared Saunas

Though research on infrared saunas is still emerging, there is evidence to support their use for a variety of health conditions. Like dry saunas, infrared saunas can:

• Promote relaxation
• Relieve stress

Studies also show they may improve cardiovascular health, reduce joint pain, and alleviate muscle soreness. 

Cost: Which Sauna Is More Affordable?

If you're looking to buy a sauna at home, price is likely one of your main concerns. Infrared saunas are typically less expensive than traditional dry saunas, making them a more affordable option for many buyers. 

A Breakdown of Prices

Infrared saunas can cost about $1,500 to $6,000, depending on the size and features. On the other hand, traditional saunas usually start at about $3,000 and can reach upwards of $6,000.

Setup Requirements: Which Sauna Is Easier to Install?

Infrared models are the best for setting up a sauna because of their straightforward installation process. Traditional saunas require ample space for assembly and a longer installation time, while infrared saunas can often be used almost immediately after unboxing. 

Energy Usage: How Much Electricity Will Each Sauna Use?

Energy usage may factor into your decision if you're choosing between a traditional sauna and an infrared sauna. Infrared saunas use less energy than traditional saunas, making them a more efficient option. 

Using an Infrared Sauna

Infrared saunas typically use about 500 to 1,000 watts of power. For comparison, traditional saunas can use anywhere from 3,000 to 8,000 watts. 

Heating Time: Which Sauna Warms Up Faster?

Infrared saunas heat up faster than traditional dry saunas. Most models can reach optimal temperatures in less than 10 minutes. Meanwhile, traditional saunas can take up to 30 minutes to heat up. 

Why Choose One Sauna Over the Other?

Both traditional and infrared saunas have pros and cons. Your best choice will depend on your individual health needs and preferences. 

Why Choose a Traditional Sauna?

• Research Backing: Traditional saunas have been around for centuries, and a wealth of research supports their health benefits.
• Comfort: Dry saunas create a humid environment that many people find comfortable, even at high temperatures. 

Why Choose an Infrared Sauna?

• Lower Temperatures: Infrared saunas may be better if you don't tolerate heat well. They operate at lower temperatures, providing therapeutic benefits without excessive heat.
• Price: Infrared saunas are generally less expensive than traditional dry saunas.
• Easy Setup: Infrared saunas are easy to install and can be used almost immediately after unboxing. 

Which One Should You Choose?

When most people think of a sauna, they picture a traditional sauna. Traditional saunas usually have a wood-lined structure with a heater that warms the air inside. The result is a dry, intense heat, an air temperature reaching 230 degrees Fahrenheit. 

Infrared saunas, on the other hand, use infrared heating elements to warm the objects and people inside the sauna directly rather than heating the air. The temperatures in an infrared sauna are lower. They usually range between 120 degrees to 160 degrees. 

Heat Penetration: How Deep Does the Heat Go?

The difference in heat source also affects how deeply the heat penetrates the body, ultimately impacting detoxification. In traditional saunas, the heat primarily affects the skin's surface, causing sweating and opening up the pores. 

This process can help eliminate toxins from the body through sweat. Infrared saunas, on the other hand, utilize infrared light waves to penetrate deeper into the body, reaching up to 1.5 inches below the skin's surface. This deeper penetration promotes a more intense detoxification process, as it can stimulate the release of toxins stored in fat cells and other tissues.

Space and Cost: Which One Fits Your Budget and Home?

Space and cost are other factors to consider when choosing between the two. Traditional saunas tend to require more space due to the heating element and ventilation requirements. They can also be more expensive to install and maintain, especially if you opt for a wood-fired sauna. 

Most are designed to be used indoors, and some can even be used in a small apartment or home. Infrared saunas also range in price depending on the:

• Quality
• Materials
• Features

Sweaty GOAT Saunas range in price from $6,995 to $8,495. The latter option might be more practical when comparing traditional and infrared saunas. Infrared saunas require less investment in terms of money and time. 

Set-Up: Which Sauna is Easier to Assemble?

Infrared saunas can be designed to be easy to assemble and install. For example, Sweaty GOAT Saunas feature modular panels that connect quickly while locking securely into place. The electrical, too, is already hardwired and requires only a 110V/20-amp outlet. But if you are thinking about a traditional sauna, you must grab your toolbox with:

• A tape measure
• A square
• A mallet

Traditional saunas often have a more involved set-up process, requiring a range of tools and several hours. In addition, most heaters require a hardwired 240V connection. What does that mean? You must call a licensed electrician to finish setting up your sauna.

Sauna Benefits: Which Sauna Offers More Health Perks?

You’ll sweat when you get in a sauna, whether it’s 10 minutes in an infrared model or 20 minutes in a traditional version. Brief exposure to intense heat provides a beneficial form of stress for your body. This stress triggers:

• Heightened cellular repair
• Enhanced cardiovascular function
• Improved stress tolerance
• Among other health benefits

Traditional saunas provide health benefits by heating the air around you, which then causes you to warm up and sweat. Infrared saunas emit wavelengths to penetrate the skin and heat the body from within. 

Cardiovascular Health: Which Sauna is Better for Your Heart?

The cardiovascular benefits include:

• Improved blood circulation
• Lower blood pressure
• Increased heart rate, mimicking the effects of moderate physical exercise. 

A traditional Finnish sauna can increase stress response, amplifying the cardiovascular benefits. Long-term studies show that using a traditional sauna regularly (three to seven times a week) is associated with:

• Reduced risk of sudden cardiac death
• Fatal coronary heart disease
• Fatal cardiovascular disease

Nevertheless, not everyone can tolerate the higher temperatures of a dry sauna.

Energy Levels: Can a Sauna Make You More Energetic?

Infrared saunas are known for their ability to penetrate your tissue up to 2 inches. This high heat penetration can positively impact your health on a cellular level. 

Boosting Mitochondrial Function with Infrared Saunas

One study found that people who used a sauna for six days saw a 28% increase in mitochondrial function. Mitochondria are the energy powerhouses within your cells. When you can improve the mitochondria’s ability to work, you will notice an increase in your energy. More than that, optimizing mitochondria function is vital to your longevity and sustained vitality, allowing your body to work its best. 

The study focused on the benefits of far-infrared heat and its ability to support mitochondria. Sweaty GOAT Saunas features a 360-heating system that uses a spectrum of infrared waves for maximum benefit. 

Additional Health Benefits: What Else Can Saunas Do?

The lower temperatures and deeper penetration of infrared saunas can be more appealing if you are seeking relief from:

• Chronic pain
• Muscle injuries
• Arthritis
• Psoriasis
• Eczema

Infrared saunas also promote relaxation, reduce stress, and improve overall well-being.

Related Reading

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Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge, shower, and sauna sessions with your Apple Watch.
• Review your heart rate during sessions and monitor trends through Apple Health.
• Compete and connect with others using our leaderboard and community features.
• Find the best spots to cold plunge in your area. 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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