Are Far Infrared Saunas Safe? A Complete Guide to Safety, Risks & Best Practices

After building over 3,000 custom infrared saunas and personally using one nearly every day for eleven years, I’ve learned that the most common concern people have isn’t about whether infrared saunas work—it’s about whether they’re safe.

The short answer is yes; far infrared saunas are generally safe for most healthy adults when used correctly. In fact, they’re safer than traditional saunas in many ways because they operate at lower ambient temperatures while still delivering therapeutic core temperature elevation.

But “when used properly” is essential. Like any wellness tool that significantly affects your physiology—whether it’s exercise, fasting, or heat therapy—there are right ways and wrong ways to approach it. There are also specific medical conditions that require extra caution or physician clearance before beginning sauna therapy.

In this comprehensive guide, I’ll walk you through everything you need to know about far infrared sauna safety: medical contraindications, best practices for first-time users, hydration protocols, warning signs to watch for, and how to maximize benefits while minimizing risks.

For an in-depth engineering perspective on sauna safety, including EMF exposure, material toxicity, and electrical system design, read my detailed article: Are Infrared Saunas Safe? An Engineer’s Honest Answer After 3,000 Custom Builds. For quick reference on safety guidelines, refer to our comprehensive infrared sauna safety resource.

Understanding Why Infrared Is Actually Safer Than Traditional Saunas

Before we dive into specific safety protocols, let’s establish why infrared saunas are fundamentally safer than traditional Finnish saunas or steam rooms, with which many people are familiar.

The Temperature Difference That Matters

Traditional saunas:

• Heat the air to 180-220°F using rocks or electric heaters
• Work through convection (hot air heats your body)
• Create intense, sometimes overwhelming heat
• Can cause respiratory discomfort for sensitive individuals
• Higher cardiovascular stress due to extreme ambient temperature

Far infrared saunas:

• Use radiant heat that penetrates the skin directly
• Air temperature stays moderate (120-150°F)
• Work through direct tissue heating via far-infrared wavelengths
• More comfortable breathing environment
• Lower cardiovascular stress while achieving similar core temperature elevation

This difference is crucial for safety. You get the same therapeutic benefits—elevated core temperature, increased circulation, enhanced detoxification—without subjecting your body to dangerously high ambient temperatures.

Think of it like the difference between standing in 100°F desert air versus sitting in 180°F sauna air. Both can elevate your core temperature, but one does it much more gently.

The Science Behind Far-Infrared Safety

Far-infrared wavelengths (7-14 microns) represent 53% of the sun’s total energy output. It’s the warmth you feel when sunlight hits your skin on a fabulous day—without the harmful UV radiation. This same wavelength has been used safely for decades in:

• Neonatal incubators for premature infants
• Physical therapy heat lamps
• Medical warming devices
• Even agricultural applications for plant growth

Far-infrared radiation is non-ionizing, meaning it lacks sufficient energy to damage DNA or cellular structures (unlike X-rays or gamma rays). It simply causes water molecules in your tissue to vibrate, generating therapeutic heat through molecular friction.

Your body is already designed to handle this type of heat—it’s the exact mechanism that makes you feel warm when exercising. The difference is that infrared saunas trigger these beneficial responses without requiring physical exertion.

For more on how infrared saunas work differently from traditional approaches, see our comparison: Why Choose Infrared Over Traditional Saunas.

Medical Conditions Requiring Physician Clearance

While infrared saunas are safe for most people, certain medical conditions require clearance from your healthcare provider before beginning sauna therapy. This isn’t because infrared saunas are dangerous—it’s because heat stress affects your cardiovascular system similarly to moderate exercise.

Cardiovascular Conditions (Always Consult Your Cardiologist)

If you have any heart condition, discuss infrared sauna use with your cardiologist before your first session:

Conditions requiring medical clearance:

• Coronary artery disease or atherosclerosis
• History of heart attack (recent or past)
• Unstable angina or chest pain
• Severe aortic stenosis (narrowing of the aortic valve)
• Heart failure or cardiomyopathy
• Recent cardiac surgery, stent placement, or bypass
• Arrhythmias or pacemaker use
• Hypotension (low blood pressure)
• Severe hypertension (very high blood pressure)

Important note: Many cardiologists actually recommend infrared sauna therapy for cardiovascular health. Studies show improved endothelial function, reduced blood pressure, and better overall heart health outcomes. However, your doctor needs to assess the severity of your specific condition and adjust the protocols accordingly.

We’ve written extensively about the cardiovascular benefits in our article on naturally reducing blood pressure with infrared saunas.

Pregnancy: The Conservative Approach

The medical consensus is clear and consistent: pregnant women should avoid activities that raise core body temperature above 102°F, particularly during the first trimester when neural tube development is occurring.

Why the restriction matters:

• First trimester: Elevated core temperature increases the risk of neural tube defects
• All trimesters: Fetal heat stress cannot be directly monitored
• Placental function: Extreme heat may affect blood flow to the placenta

While research specifically on infrared saunas during pregnancy is limited, the precautionary principle applies. The potential risks—however small—outweigh any benefits during this critical developmental period.

Our recommendation: Avoid using an infrared sauna during all three trimesters and while breastfeeding. Resume sauna therapy after you’ve completed nursing, if desired.

Medications That Affect Heat Regulation

Many common medications alter your body’s ability to regulate temperature or cardiovascular response to heat stress. If you take any prescription medications, discuss sauna use with your physician.

Medications requiring caution:

Cardiovascular drugs:

• Beta-blockers (atenolol, metoprolol) – slow heart rate response
• ACE inhibitors (lisinopril, enalapril) – affect blood pressure regulation
• Calcium channel blockers (amlodipine, diltiazem) – alter vascular response
• Diuretics (furosemide, hydrochlorothiazide) – increase dehydration risk

Psychiatric medications:

• Tricyclic antidepressants – impair sweating
• Some SSRIs may affect thermoregulation
• Antipsychotics – alter heat perception
• Benzodiazepines – can impair awareness of overheating

Other common medications:

• Antihistamines (Benadryl, Claritin) – reduce sweating capacity
• Stimulants (ADHD medications) – elevate heart rate further
• Thyroid medications – affect metabolic heat production
• Chemotherapy drugs – many have heat sensitivity warnings

Why this matters: These medications can make it harder to gauge when you’ve reached your limit, increase dehydration risk, or amplify cardiovascular stress from heat exposure.

For comprehensive information on medication interactions, read our guide: Can I Use an Infrared Sauna While on Medication?

Neurological and Autoimmune Conditions

Multiple Sclerosis (MS): Heat temporarily worsens MS symptoms for many patients (called Uhthoff’s phenomenon). However, some MS patients find benefits from very short infrared sessions. If you have MS:

• Start with 10-minute sessions at 115-120°F maximum
• Monitor symptom response carefully—stop if symptoms worsen
• Consider morning sessions when heat sensitivity may be lower
• Always get physician approval first

Lupus: Many lupus patients are photosensitive and may experience adverse reactions to sunlight or heat. Consult your rheumatologist before attempting sauna therapy.

Brain tumors or recent stroke (particularly hemorrhagic): Avoid sauna use entirely without explicit medical clearance. Heat affects intracranial pressure and blood flow to the brain in ways that could be dangerous with these conditions.

Diabetes Considerations

Heat affects insulin sensitivity and blood glucose regulation. If you have diabetes:

• Monitor blood sugar before and after sessions
• Stay extremely well-hydrated (dehydration affects glucose levels)
• Be aware that insulin absorption rates may change with increased circulation
• Watch for signs of hypoglycemia during and after sessions
• Adjust medication timing if needed (consult your endocrinologist)

Diabetic neuropathy adds another layer of concern—if you’ve lost sensation in your extremities, you may not notice if you’re overheating. Use extreme caution and start with very conservative protocols.

Bleeding Disorders

Hemophilia or other clotting disorders: Increased circulation and blood flow from heat exposure may increase the risk of bleeding. Consult your hematologist before use.

Recent surgery or healing wounds: Wait until you’re fully healed before using an infrared sauna. Heat increases blood flow to surgical sites, which can disrupt healing or lead to increased post-operative bleeding.

Implants and Medical Devices

Metal implants (rods, screws, joint replacements): Generally safe—metal reflects infrared rather than absorbing it. However, consult your surgeon if you’ve had surgery within the past 6 months.

Silicone implants (breast, facial): Modern silicone implants are designed to withstand body temperatures up to 104-105°F, which is within the range of infrared sauna use. However:

• Some older silicone implants may have lower heat tolerance
• Always consult with your plastic surgeon before use
• Start conservatively and monitor for unusual sensations

Pacemakers or implanted defibrillators: The electromagnetic fields from infrared heaters are typically low enough to be safe, but clearance must be obtained from your cardiologist. They may want to test your device after sauna use to ensure no interference occurred.

Age-Related Safety Considerations

Children and Adolescents

Children under puberty (typically under age 13): ❌ Not recommended. Children have not yet fully developed thermoregulation through their sweat glands, making them prone to dangerous overheating. Additionally, the cardiovascular demands may be inappropriate for developing hearts.

Adolescents (ages 13-17): ⚠️ Use with supervision only. Teens can use infrared saunas for shorter sessions under adult supervision:

• Maximum 15-20 minutes per session
• Lower temperatures (120-130°F maximum)
• Must be able to communicate clearly how they’re feeling
• Stop immediately if they report Dizziness, nausea, or discomfort
• Adults must check on them every 5-10 minutes

For more on safe sauna use for younger users, see our article: Sauna Safety for Kids.

Elderly Adults (65+)

Many older adults use saunas regularly well into their 70s and 80s—it’s extremely common in sauna-loving cultures like Finland. However, age-related physiological changes require extra caution:

Age-related concerns:

• Decreased thirst sensation – May not feel thirsty even when dehydrated
• Reduced sweating capacity – Heat dissipation is less efficient
• Cardiovascular changes – Heart rate and blood pressure regulation may be less stable
• Medication use – Elderly individuals typically take more medications that interact with heat
• Balance and mobility – Getting in and out safely becomes more challenging

Safety protocols for seniors:

• Keep sessions shorter (20-30 minutes maximum)
• Use lower temperatures (120-135°F)
• Ensure Someone is nearby for the first several sessions
• Install grab bars or rails for safe entry/exit
• Place a chair outside the sauna for rest periods
• Monitor hydration meticulously (drink before thirst occurs)
• Consider afternoon sessions when core temperature is naturally higher

For more information on this topic, please refer to our guide: Sauna Relief for the Elderly.

Essential Safety Tips for All Users

Whether you’re using an infrared sauna for the first time or you’re a seasoned veteran, these safety protocols apply to everyone.

Safety Tip #1: Master Hydration (The Most Critical Factor)

Dehydration is the single most common cause of adverse reactions to infrared saunas. You can lose 1-2 pounds of water weight per 30-minute session—and that’s just what you notice on the scale. Cellular dehydration begins before you feel thirsty.

Before Your Session (30-60 minutes prior):

• Drink 16-20 oz of water
• Avoid alcohol for at least 4 hours before
• Avoid caffeine immediately before (it’s a mild diuretic)
• Eat a light meal or snack—never sauna on an empty stomach

During Your Session:

• Keep a glass or stainless steel water bottle inside
• Sip 8-16 oz throughout your session
• Don’t wait until you feel thirsty—drink preventively
• For sessions over 30 minutes, add electrolytes to your water

After Your Session (within 30 minutes):

• Drink 20-32 oz of water immediately
• Include electrolyte replacement (see below)
• Avoid alcohol for 2-3 hours after
• Monitor urine color—should be light yellow within 2-4 hours

⚠️ Warning signs of dehydration during session:

• Dizziness or lightheadedness
• Headache
• Nausea
• Excessive fatigue
• Confusion or Difficulty concentrating
• Heart racing beyond expected range

If you experience any of these, exit immediately and rehydrate.

Safety Tip #2: Replenish Electrolytes Properly

Sweat doesn’t just contain water—it contains essential minerals (electrolytes) that your body needs for nerve function, muscle contraction, and cardiovascular regulation. Heavy sweating can deplete these rapidly.

Essential electrolytes lost through sweat:

Sodium (most abundant in sweat):

• Sources: Table salt, pickled foods, cheese, olives, bone broth
• Why it matters: Regulates blood pressure and fluid balance
• Post-sauna need: 300-500mg for a 30-minute session

Potassium:

• Sources: Bananas, avocados, sweet potatoes, coconut water, spinach
• Why it matters: Heart rhythm, muscle function
• Post-sauna need: 200-400mg

Magnesium:

• Sources: Pumpkin seeds, almonds, dark chocolate, spinach
• Why it matters: Muscle relaxation, energy production
• Post-sauna need: 50-100mg

Calcium:

• Sources: Leafy greens (kale, collards), dairy, fortified plant milk
• Why it matters: Muscle contraction, bone health
• Post-sauna need: 100-200mg

Chloride:

• Sources: Table salt, seaweed, tomatoes, celery
• Why it matters: Fluid balance, digestion
• Post-sauna need: 300-500mg

Easy electrolyte replenishment strategies:

• Coconut water (natural electrolyte balance)
• Electrolyte powder in your post-sauna water
• Banana with almond butter and a pinch of sea salt
• Bone broth with vegetables
• Homemade electrolyte drink: 16 oz water + 1/4 tsp sea salt + 1 tbsp honey + juice of 1/2 lemon

For more on maintaining wellness during sauna use, see: One Thing That Gets Overlooked About Infrared Saunas: How Much Water You Drink.

Safety Tip #3: Start Low and Slow (Progressive Adaptation)

Your cardiovascular system needs time to adapt to heat stress. Jumping straight into long, hot sessions is the fastest way to have a miserable experience or injure yourself.

Week 1-2: Building Foundation

• Temperature: 120-130°F
• Duration: 15-20 minutes
• Frequency: Every other day (3-4 times per week)
• Goal: Allow cardiovascular adaptation without overwhelming your system

Week 3-4: Increasing Intensity

• Temperature: 130-140°F
• Duration: 20-30 minutes
• Frequency: 4-5 times per week
• Goal: Build toward therapeutic dosage

Week 5+: Maintenance Protocol

• Temperature: 135-150°F
• Duration: 30-45 minutes
• Frequency: 3-7 times per week (based on goals)
• Goal: Consistent therapeutic benefit

Why this progression matters: Your body undergoes significant adaptations during the first few weeks:

• Increased plasma volume (more blood)
• Enhanced sweating efficiency
• Improved cardiovascular efficiency
• Better heat dissipation mechanisms
• Elevated heat shock protein production

Rushing this process increases the risk of Dizziness, excessive fatigue, or cardiovascular strain.

For guidance on optimal frequency, read: How Often Should I Use My Infrared Sauna? Can I Use It Every Day?

Safety Tip #4: Listen to Your Body (Not Your Watch)

The biggest mistake I see people make is treating sauna sessions like a competition—pushing through discomfort to hit some arbitrary time goal. This is dangerous.

Your body will tell you when it’s had enough:

Normal sensations during a session: ✅ Gradual warming sensation ✅ Sweating (may start slowly, increase over 10-15 minutes) ✅ Elevated heart rate (20-40 bpm above resting) ✅ Mild flushing or redness ✅ Pleasant relaxation or meditative state ✅ Slight thirst

Warning signs to exit immediately: ❌ Dizziness or lightheadedness, ❌ Nausea or stomach discomfort, ❌ Headache or pressure in the head, ❌ Rapid heartbeat that feels uncomfortable, ❌ Confusion or difficulty thinking clearly, ❌ Chest pain or shortness of breath, ❌ Feeling cold or getting chills (paradoxical response indicating overheating), ❌ Tingling or numbness in extremities.

If you experience warning signs:

1. Exit the sauna immediately
2. Sit or lie down in a cool area
3. Drink water with electrolytes
4. Cool down gradually (don’t jump in a cold shower)
5. Rest until symptoms fully resolve
6. Reduce intensity for your next session

Remember: Some days you’ll tolerate heat better than others. Factors that affect heat tolerance:

• Sleep quality the night before
• Hydration status
• Recent illness or stress
• Hormonal fluctuations (for women)
• Recent alcohol consumption
• Current medications
• Ambient temperature outside the sauna

Don’t fight your body—work with it.

Safety Tip #5: Never Use Plastic in Your Sauna

This may seem minor, but it’s essential: never bring plastic water bottles or containers into your infrared sauna.

Why plastic is problematic:

• Most plastics begin softening around 130-170°F
• BPA, phthalates, and other chemicals leach into liquids when heated
• You’re trying to detoxify—don’t simultaneously expose yourself to endocrine disruptors

Safe alternatives: ✅ Glass water bottles (ensure they’re not too thin/fragile) ✅ Stainless steel bottles (insulated types stay cooler) ✅ Ceramic mugs or glass mason jars ✅ Food-grade silicone (can handle higher temps than regular plastic)

The same principle applies to anything else you bring into the sauna—don’t introduce materials that off-gas chemicals when heated.

Safety Tip #6: Limit to One Session Per Day (Usually)

Your sauna session raises your core body temperature by 2-3 degrees—from about 98.6°F to 100.5-101.5°F. This triggers a cascade of physiological responses:

• The cardiovascular system works harder
• Heat shock proteins are produced
• Detoxification pathways are activated
• The immune system is stimulated

This is a healthy and beneficial practice—done once a day.

Doing it twice daily can overtax your system, leading to:

• Excessive fatigue
• Electrolyte depletion
• Cardiovascular strain
• Disrupted sleep (if the second session is too late)
• Diminishing returns (your body needs recovery time)

Exception: Athletes or those under medical supervision for specific conditions may benefit from twice-daily sessions, but this should be done gradually and with professional guidance.

Safety Tip #7: Don’t Use Infrared Saunas to “Sweat Out” a Hangover

This is a dangerous myth that refuses to die. Here’s why using a sauna while hungover is a terrible idea:

Alcohol’s effects on heat tolerance:

• Impairs thermoregulation (your body can’t manage heat properly)
• Causes existing dehydration (alcohol is a diuretic)
• Dilates blood vessels excessively (risk of dangerous blood pressure drops)
• Impairs judgment (you won’t recognize warning signs of overheating)
• Stresses an already-stressed liver and kidneys

If you’re hungover:

• Wait at least 12-24 hours after drinking before using your sauna
• Rehydrate fully first
• Eat a substantial meal
• Ensure you feel back to baseline before attempting heat therapy

For more information on hangover recovery, see: Hurry Through That Hangover (spoiler: saunas can help after you’re rehydrated, not during active hangover).

Safety Tip #8: Avoid Saunas When Acutely Sick

This is nuanced—infrared saunas can support immune function and help you feel better during minor illnesses, but there are situations where they’re contraindicated.

When saunas can help (mild illness): ✅ Early cold symptoms (first 24-48 hours) ✅ Seasonal allergies ✅ Minor sinus congestion ✅ General malaise or fatigue ✅ Low-grade immune support

When to avoid saunas (acute illness): ❌ Active fever (already have elevated core temp), ❌ Severe flu with body aches and weakness, ❌ Respiratory infection causing breathing difficulty, ❌ Stomach bug or food poisoning (risk of vomiting in sauna), ❌ Any illness causing Dizziness or disorientation, ❌ Acute infections requiring medical care

General rule: If you’re too sick to go for a 20-minute walk, you’re too ill for a sauna.

For more information on immune support, read: Taking a Sauna When You’re Sick.

Safety Tip #9: Cool Down Gradually After Sessions

Many people make the mistake of immediately jumping into a cold shower after their sauna session. While contrast therapy (hot-cold-hot) can be beneficial, it is essential to cool down gradually first.

Proper post-sauna protocol:

Minutes 0-5 (immediately after exiting):

• Sit or lie down outside the sauna
• Let your heart rate start to return to normal
• Begin rehydrating
• Continue sweating (you’ll keep sweating for 5-10 minutes after exiting)

Minutes 5-10:

• Gentle movement or stretching
• Continue hydration with electrolytes
• Allow body temperature to start normalizing
• Pat off excess sweat with a towel

Minutes 10-15:

• Now you can shower if desired
• Start with warm water, and gradually cool
• Don’t go straight to cold—this can shock your cardiovascular system
• Pat dry gently (many people continue light sweating for 15-20 minutes)

Why gradual cooling matters:

• Prevents orthostatic hypotension (sudden blood pressure drop causing dizziness)
• Allows the cardiovascular system to adjust gradually
• Extends the therapeutic window (you continue to benefit during cooldown)
• Prevents the “crash” feeling some people experience

When to use cold therapy: If you want to incorporate cold exposure (such as a cold shower, plunge, or ice bath), wait until your heart rate has returned to close to baseline (typically 10-15 minutes post-session). The shock of cold water on a still-racing heart can cause cardiovascular stress.

Safety Tip #10: Time Your Sessions Strategically

When sauna matters, it’s for both safety and effectiveness.

Morning sessions (6-10 AM): ✅ Energizing effect for the day ahead ✅ Good for those who exercise later ✅ Less risk of disrupting sleep ⚠️ Ensure you’re well-hydrated upon waking

Afternoon sessions (2-5 PM): ✅ Body temperature naturally higher (easier session) ✅ Good break in the workday ✅ Can enhance evening workout recovery ⚠️ Don’t go too close to dinner time.

Evening sessions (6-10 PM): ✅ Promotes relaxation and stress relief ✅ Can improve sleep quality ✅ Most popular time for many users ⚠️ Allow 2-3 hours between sessions and bedtime for body temp to normalize

What to avoid: ❌ Immediately after large meals (diverts blood flow from digestion), ❌ Within 2-3 hours of bedtime (may interfere with sleep onset), ❌ First thing in the morning on an empty stomach (risk of Dizziness), and ❌ Immediately before important commitments (you’ll need recovery time)

For more on optimal timing, see: Using an Infrared Sauna in the Summer.

Understanding What You’ll Feel: Normal vs. Concerning

One of the most common questions I get from first-time users is: “Is this normal?” Here’s a guide to what you should expect.

Everyday Experiences During and After Sessions

During the session (expected sensations):

• Gradual warming that feels pleasant
• Sweating that typically starts on the forehead, then spreads
• Heart rate increase (you should feel it, but not be uncomfortable)
• Mild flushing or redness (particularly on face and chest)
• Meditative or relaxed mental state
• Some people get slightly sleepy
• Mild thirst developing

Immediately after (0-15 minutes post-session):

• Continued sweating for 5-15 minutes
• Elevated heart rate is gradually returning to baseline
• Flushed appearance that fades over 10-20 minutes
• Pleasant tiredness or relaxation
• Thirst
• Some people feel energized, others feel ready for rest

Hours after (1-12 hours post-session):

• Improved energy levels
• Better sleep that night
• Reduced pain or stiffness
• Clearer thinking
• Sense of well-being
• Some people feel ready for another workout

Week 1-2 (adaptation period):

• You may feel more tired initially as your body adapts
• Possible temporary skin breakouts (detoxification)
• Vivid dreams (common during heat adaptation)
• Increased thirst between sessions
• Better sleep quality is developing

Week 3+ (adapted state):

• Consistent energy improvements
• Faster sweating response (more efficient)
• Deeper relaxation during sessions
• Noticable improvements in target areas (e.g., pain, skin)

Concerning Symptoms That Require Attention

During session (exit immediately if you experience): ❌ Severe dizziness or room spinning, ❌ Nausea or vomiting, ❌ Chest pain or pressure, ❌ Difficulty breathing, ❌ Severe Headache, ❌ Confusion or disorientation, ❌ Paradoxical chills (feeling cold while in a hot sauna), ❌ Vision changes or seeing spots.

After session (seek medical attention if symptoms persist): ❌ Dizziness lasting more than 20-30 minutes ❌ Headache that doesn’t resolve with hydration, ❌ Chest discomfort or irregular heartbeat, ❌ Severe fatigue that lasts more than 4-6 hours, ❌ Muscle cramps that don’t resolve with electrolytes, and ❌ Unusual skin reactions (severe rash, hives, blistering)

Over multiple sessions (consult physician if you notice): ❌ Consistently feeling worse after sessions (not better), ❌ Increasing fatigue rather than improving energy, ❌ Worsening of chronic conditions, ❌ New symptoms developing, and ❌ Inability to adapt even after 2-3 weeks.

Special Considerations for Specific Health Goals

Different health goals may require modified safety protocols.

For Weight Loss and Fitness

If you’re using infrared saunas as part of a weight loss or fitness program:

Timing considerations:

• Post-workout sauna (immediately after or 2-4 hours later) enhances recovery
• Don’t sauna immediately before intense workouts (depletes energy)
• Consider fasted morning sessions (some find this beneficial, but stay hydrated)

Safety cautions:

• Weight loss is primarily water weight—it returns when you rehydrate
• Don’t use saunas as a primary weight loss method (they’re a supplement to diet/exercise)
• Be extra vigilant about hydration if also doing cardio exercise
• Replace electrolytes aggressively

For more on this topic: The Ultimate Guide to Far-Infrared Sauna Health Benefits.

For Chronic Pain Management

If you’re using infrared for chronic pain (arthritis, fibromyalgia, back pain):

Usage recommendations:

• Consistency matters more than intensity (daily 25-30 minute sessions)
• Lower temperatures (130-140°F) for a longer duration often work better
• Target red light therapy directly at affected areas (if your sauna has this feature)
• Consider twice-daily short sessions (15-20 minutes each) for severe flare-ups

Safety considerations:

• Some pain medications impair heat sensing—be extra cautious
• NSAIDs can increase the risk of dehydration
• If pain worsens during sessions, stop and consult your physician

For condition-specific guidance, see:

• Back Pain Relief with Far-Infrared Saunas
• Fibromyalgia and Infrared Saunas
• Relief from Neuropathy

For Detoxification Protocols

If you’re doing an intensive detoxification protocol:

Protocol considerations:

• Start conservatively, even if you’re experienced with saunas
• Consider shorter, more frequent sessions (20 minutes twice daily)
• Support detox pathways with proper nutrition
• Work with a healthcare practitioner familiar with detox protocols

Safety essentials:

• Detox reactions (headaches, fatigue, skin breakouts) are common in week 1-2
• These should improve by week 3—if they don’t, you may be pushing too hard
• Stay extremely hydrated (add lemon and trace minerals to water)
• Consider binders (activated charcoal, bentonite clay) under practitioner guidance
• Take at least one rest day per week

For more on detoxification: How to Detoxify Your Liver Naturally.

The Engineering Side of Safety (What Most People Don’t Consider)

While proper usage protocols are essential, safety also depends on how your sauna is engineered. After building over 3,000 custom saunas, I’ve learned that the most significant safety risks aren’t from the infrared itself—they’re from poor manufacturing and cost-cutting practices.

EMF/ELF Exposure (The Hidden Safety Concern)

Every infrared heater creates electromagnetic fields when electricity flows through it. The safety question is: do those fields exceed WHO guidelines?

WHO safety thresholds:

• EMF: ≤3 milligauss (mG) for extended exposure
• ELF: ≤1,000 millivolts (mV) for extended exposure

Reality check:

• Many “low EMF” saunas test at 5-60 mG at seated distance
• Some cheap models exceed 100 mG
• ELF is often ignored completely (some saunas exceed 20,000 mV)

At SaunaCloud, our VantaWave® heaters test below 0.5 mG with ELF below 200 mV because we:

• Design our own power supplies (don’t use generic overseas components)
• Use graphite-ceramic composite heaters (distribute current evenly)
• Shield all wiring throughout the system
• Test every production run at all seated positions

What to verify when shopping:

• Demand actual EMF/ELF numbers (not just “low” claims)
• Ask about testing protocol (was a person inside during testing?)
• Request independent third-party verification
• Compare numbers to WHO guidelines

For more on this critical topic, see: Radiation Pollution Solution.

Material Safety (Off-Gassing and Toxicity)

What happens when you heat wood to 150°F repeatedly? If that wood was treated with conventional stains, varnishes, or formaldehyde-based adhesives, those chemicals off-gas directly into the air you’re breathing.

Red flags in cheap saunas:

• Plywood or OSB (bonded with formaldehyde glues)
• Stained or varnished interiors
• “Rustic” appearance (often covers cheap materials)
• Strong chemical smell when first heated
• No specification of wood grade or species

What to look for:

• Clear-grade solid Western Red Cedar (naturally antimicrobial)
• No chemical treatments, stains, or varnishes
• Stainless steel hardware only (not painted or zinc-coated)
• Full material safety data sheets provided

For more on wood safety: Is Cedar Wood Safe for Infrared Saunas?

Electrical Safety (Where Most Failures Occur)

The leading cause of sauna failures and potential fire hazards? Power supply and electrical control systems.

Why cheap saunas fail:

• Generic overseas power supplies (minimal safety testing)
• No thermal shutoffs (can overheat without stopping)
• No ground fault protection (electrical leaks go undetected)
• Poor quality components (fail within 3-5 years)

What quality saunas have:

• NEC-compliant electrical systems
• Multiple safety shutoffs (thermal, ground fault, overvoltage)
• Medical-grade component selection
• Detailed electrical drawings for licensed electrician installation
• The manufacturer stands behind the electrical system with a warranty

Questions to ask manufacturers:

• Where are power supplies designed and manufactured?
• What safety certifications do electrical components carry?
• What happens if the control system fails?
• Can you provide electrical specs for my electrician to review?

For comprehensive safety analysis, including electrical considerations, read: Are Infrared Saunas Safe? An Engineer’s Honest Answer.

First Session Checklist: Do This Before You Start

Before your very first infrared sauna session, run through this checklist:

Medical Clearance

☑ No contraindicated medical conditions (or I have physician approval) ☑ Not currently pregnant or breastfeeding ☑ Reviewed all medications with physician regarding heat exposure ☑ No active fever, acute illness, or recent surgery

Hydration Preparation

☑ Drank 16-20 oz water in the past hour ☑ Urine color is light yellow (well-hydrated) ☑ No alcohol in the past 4+ hours ☑ Had a light meal or snack within the past 2 hours

Equipment Ready

☑ Glass or stainless steel water bottle prepared ☑ Towels available for seat and floor ☑ Thermometer and timer accessible ☑ Sauna preheated to conservative temperature (120-130°F) ☑ Phone outside sauna (but within earshot for emergencies)

Safety Plan

☑ Someone knows I’m using the sauna ☑ Emergency contact accessible ☑ Know where the circuit breaker is (just in case) ☑ Reviewed warning signs that require exiting ☑ Planned conservative session (15-20 minutes maximum)

Post-Session Prep

☑ Electrolyte drink ready ☑ Light snack prepared ☑ Time blocked for 20-30 minute cooldown ☑ No important commitments immediately after

The Bottom Line: Safety Through Knowledge and Preparation

After eleven years and 3,000+ custom sauna installations, here’s what I know for sure: far infrared saunas are remarkably safe when three conditions are met:

1. The sauna is properly engineered (ultra-low EMF, non-toxic materials, medical-grade electrical systems)

2. The user has appropriate medical clearance (no contraindicated conditions or the physician has adjusted protocols)

3. Proper usage protocols are followed (gradual adaptation, aggressive hydration, listening to body signals)

When these three factors align, infrared saunas are one of the safest and most effective wellness tools available. The therapeutic benefits—improved cardiovascular health, enhanced detoxification, reduced inflammation, better sleep, and stress reduction—far outweigh any risks for the vast majority of users.

However, safety requires vigilance. The difference between a transformative experience and a dangerous situation often comes down to:

• Recognizing warning signs early
• Not pushing through discomfort
• Maintaining proper hydration and electrolytes
• Starting conservatively and building gradually
• Choosing quality equipment over cheap alternatives

At SaunaCloud, we engineer every sauna with safety as the foundational principle. After 3,000 installations and zero heater or power supply failures, we’ve proven that it’s possible to build infrared saunas that are both highly effective and entirely safe for long-term daily use.

If you’re ready to explore what a properly engineered sauna looks like—one that you can use confidently for 15-20 years—start your custom design consultation here. We’ll discuss your health history, goals, and any specific safety considerations, then show you exactly how we engineer safety into every aspect of our designs.

Because when something goes into your home—where you and your family will use it nearly every day—safety isn’t negotiable. It’s the foundation on which everything else is built.

For comprehensive safety resources, visit:

• Complete Infrared Sauna Safety Guide
• Engineering Perspective on Safety
• The Definitive Guide to Infrared Saunas

Quick Reference: When to Call Your Doctor

Before starting sauna therapy, if you have:

• Any cardiovascular condition
• Pregnancy or breastfeeding
• Neurological conditions (MS, brain tumors, recent stroke)
• Diabetes (especially with neuropathy)
• Take any prescription medications
• Any chronic health condition
• Recent surgery or implants
• Bleeding disorders

During or after sessions, if you experience:

• Severe Dizziness or room spinning
• Chest pain or pressure
• Difficulty breathing
• Severe or persistent Headache
• Confusion or disorientation
• Symptoms that don’t resolve with hydration and rest
• Consistently feeling worse (not better) after sessions
• New symptoms developing over multiple sessions

Remember: Most physicians who are familiar with infrared therapy are supportive when patients use appropriate protocols. Don’t hesitate to discuss sauna use with your healthcare provider—their guidance, tailored to your specific health profile, is invaluable.

About the Author: Chris Kiggins is the founder and lead designer of SaunaCloud, a custom infrared sauna manufacturer based in Diamond Springs, California. Since 2014, Chris has designed and built over 3,000 custom infrared saunas for residential and commercial clients, including installations for Tony Robbins, Westin Hotels, and Cavallo Point Resort. He specializes in ultra-low EMF heating systems, red light therapy integration, and medical-grade electrical engineering for wellness applications.

Direct contact: 800-370-0820