How to Use an Infrared Sauna (Beginner's Guide)

Infrared saunas are gentler than traditional ones, the air stays cooler because the infrared heats your body directly. That makes them easy to use, but the lower temperature also fools beginners into staying too long. Here is a simple routine that works.

How long should you stay in an infrared sauna?

20 to 40 minutes is the sweet spot for most people. If you are new, start at 20 minutes and see how you feel. Experienced users often run a single 30–45 minute session. Going much past 45 minutes adds dehydration risk without much extra benefit, so longer is not better.

How hot does an infrared sauna get?

Most infrared saunas run between 110°F and 140°F (45–60°C), noticeably cooler than a traditional Finnish sauna, which can hit 180–200°F. The lower air temperature is the point: infrared warms you directly, so you sweat heavily at a temperature that feels far more tolerable. Beginners should start nearer 110–120°F and work up.

How often should you use an infrared sauna?

3 to 4 sessions a week suits most people and is enough to build a consistent habit. Once your body is used to the heat and you are hydrating well, daily use is fine for most healthy adults. Consistency matters more than marathon sessions, four 30-minute sessions beat one 90-minute one.

What should you do before and after?

• Before: drink a glass or two of water. Skip alcohol. Take off jewelry, watches and makeup.
• During: keep water within reach; sit or recline and relax. Step out early if you feel light-headed.
• After: rehydrate, ideally with some electrolytes if you sweated heavily, and cool down gradually before a shower.

What should beginners avoid?

Don't start at maximum temperature, don't use a sauna drunk, and don't push through dizziness, nausea or a racing heart, those are signs to get out. If you are pregnant, have a heart condition, or take medication that affects heat tolerance or blood pressure, check with a doctor first. Heat therapy is generally safe, but it is still cardiovascular stress, and the sensible move is to build up gradually.

What do you wear in it?

As little as is comfortable and hygienic, the goal is to let your skin sweat freely. We cover the options, including public-sauna etiquette and what to avoid, in the dedicated guide on what to wear in an infrared sauna.