Infrared Saunas vs. Traditional Saunas: What’s the Difference?
You’ve probably seen traditional hot rock saunas at your local gym or in movies — wooden rooms with benches, heated rocks, and lots of steam. Simple, effective, and time-tested.
These classic saunas date back centuries, originating from small enclosed spaces where heated stones were used to warm the air. Water was poured over the stones to create steam. Before the invention of modern plumbing, this was how people cleaned themselves — it was essentially an early form of bathing.
Today, that ancient ritual lives on, but with a modern twist: infrared saunas. And while both traditional and infrared saunas share a common goal — raising your body temperature to produce health benefits — they go about it in very different ways.
How Infrared Saunas Work
Infrared saunas use far infrared light, a natural wavelength of energy from the sun, to heat your body directly. When infrared light is absorbed by your tissues — especially your water molecules — it gently increases your core body temperature from the inside out.
Infrared is radiant heat — not ambient heat.
About 80% of the energy is absorbed by your body, and only 20% warms the air. That’s why infrared saunas are so comfortable and efficient.
Infrared light is created by passing an electric current through carbon fiber panels or ceramic elements. These materials emit invisible infrared light — not unlike what you feel from sunlight on your skin — but without harmful UV rays.
Infrared saunas typically operate between 110°F and 140°F, making them far easier to tolerate than traditional steam saunas, which often exceed 180°F.
How Traditional Saunas Work
Traditional saunas heat the air, not your body directly. They use an electric or wood-burning heater to heat rocks, which in turn warm the room. Water is poured on the rocks to create steam, raising humidity and temperature at the same time.
Traditional saunas rely on convection and conduction.
You’re heated from the outside in, which can feel intense and sweaty — fast.
These saunas usually reach 185°F to 190°F, and require 30–40 minutes of preheating to be ready for use.
Comparing the Two Sauna Types
Feature | Infrared Sauna | Traditional Sauna |
|---|---|---|
Heating Method | Far infrared light | Heated rocks + steam |
Operating Temperature | 110°F–140°F | 180°F–190°F |
Heat Transfer | Radiant heat (thermal radiation) | Convection + conduction |
Preheat Time | 10–15 minutes | 30+ minutes |
Sweat Duration | Longer, more tolerable | Shorter, due to intensity |
Installation Cost | $1,000–$6,000 | $2,000–$10,000+ |
Operating Cost | ~25% of traditional sauna | High energy use |
Electrical Setup | Often standard 15–20A plug | Often requires 240V breaker |
- Traditional saunas require their own dedicated breakers to function, which can be costly to have installed.
- Rock saunas require more energy to run than infrared saunas since they must heat the whole room. The heaters in steam saunas also spend more time running since they must be turned on at least half an hour before use.
- On the low end, a homeowner having a traditional steam sauna installed can expect to spend anywhere from $2,000 up to $6,000, on average. A custom-built variety of sauna can cost as much as $10,000 in some instances.
Health Benefits: Infrared Saunas Go Deeper
While traditional saunas have long been associated with relaxation, cardiovascular stimulation, and general wellness, infrared saunas offer a broader spectrum of health benefits — especially when used regularly.
Why infrared therapy matters more today:
Infrared heat penetrates deeper into soft tissue, which can help lower inflammation, support detoxification, ease chronic pain, and boost recovery.
Because infrared saunas operate at lower temperatures, they allow for longer, sustained sweating — which may amplify many of the benefits without overloading your nervous system.
Energy Efficiency and Electrical Requirements
Traditional rock saunas require more energy to heat the room and maintain those high temperatures. Many models require their own dedicated electrical breaker and must run 30+ minutes before use.
Infrared saunas, on the other hand, heat up quickly and use about 75% less electricity than traditional steam models. Most small to mid-sized units plug into a standard outlet, while larger models may need a dedicated 20-amp plug, easily installed by an electrician for around $100.
Lower cost, lower barrier to entry:
95% of our customers install their infrared saunas themselves — no electrician needed.
So Which One Is Right for You?
It depends on how — and how often — you plan to use your sauna.
If you’re nostalgic for the intensity and ritual of traditional saunas, and you enjoy the rush of steam and heat, a hot rock sauna may still be the right choice. It’s also a good fit if you only plan to use your sauna occasionally.
But if you’re looking for something to use daily, with lower energy costs, easier setup, and wider health benefits, infrared saunas are hard to beat.
Infrared is the better option for most modern users:
Whether you’re managing chronic inflammation, supporting muscle recovery, detoxing, or simply trying to unwind after a stressful day, infrared therapy offers a more accessible, more therapeutic path.
