Do Infrared Saunas Have Any Side Effects?

Have you ever wondered if sitting in an infrared sauna could have any negative effects on your body? Well, you’re in luck! In this article, we will explore the potential side effects of using infrared saunas. Whether you’re a regular sauna-goer or just considering trying it out, it’s important to understand any potential risks involved. So let’s dive in and uncover the truth about infrared saunas! Yes, they do. While infrared saunas offer various health benefits, it is essential to be aware of the potential side effects that they can cause. In this article, we will discuss some common side effects of infrared saunas and provide you with precautionary measures to minimize these effects.

Potential Side Effects of Infrared Saunas


One potential side effect of using an infrared sauna is dehydration. As you spend time in the sauna, your body can sweat excessively, leading to increased fluid loss. It is crucial to stay hydrated throughout your sauna session to prevent dehydration.


Another side effect to be mindful of is overheating. Spending an extended period in an infrared sauna can cause heat exhaustion or even heat stroke. It is essential to take precautionary measures to prevent overheating and ensure your safety.

Skin Sensitivity

Some individuals may experience skin sensitivity when using an infrared sauna. This can manifest as skin irritation or photosensitivity. Proper skin protection can help minimize these side effects and ensure a comfortable sauna experience.

Cardiovascular Stress

Using an infrared sauna can put stress on the cardiovascular system. This can lead to an increased heart rate and fluctuating blood pressure. Precautions should be taken to limit the impact on your cardiovascular health.

Respiratory Issues

Infrared saunas can cause dry airways, making it difficult for some individuals to breathe comfortably. It is crucial to take steps to prevent respiratory issues and ensure a pleasant sauna experience.

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Precautions to Minimize Side Effects


To minimize the risk of dehydration, it is essential to stay hydrated before, during, and after your infrared sauna session. Drink plenty of water to replenish the fluids lost through sweating.


Using an infrared sauna in moderation is key to preventing side effects. Pay attention to your body and how it reacts to the sauna. If you start to feel uncomfortable or experience any adverse symptoms, it is recommended to leave the sauna and give your body a break.

Skin Protection

Protecting your skin is crucial to minimize skin sensitivity when using an infrared sauna. Apply a gentle moisturizer before your session and use a towel to sit or lie on to avoid direct contact with the sauna’s heated surfaces.

Suitable Temperature

Maintaining a suitable temperature in the infrared sauna is crucial to prevent overheating. Start with a lower temperature setting and gradually increase it as your body adjusts. It is essential not to exceed recommended temperature guidelines to ensure your safety.

Proper Ventilation

Proper ventilation is essential in an infrared sauna to maintain air circulation and provide fresh air. Choose a sauna with adequate ventilation, and if possible, open a door or window while using the sauna to ensure a constant supply of fresh air.


Increased Fluid Loss

Using an infrared sauna can cause excessive sweating, leading to increased fluid loss. Sweating is a natural response to heat, and while it helps detoxify the body, it can also lead to dehydration if not replenished adequately.


Signs of dehydration may include dry mouth, thirst, dizziness, fatigue, and decreased urine output. If you experience any of these symptoms during or after using an infrared sauna, it is a clear indication that you need to hydrate yourself.


To prevent dehydration, ensure you are well-hydrated before entering the sauna. Drink plenty of water and consider bringing a water bottle with you to sip on during your session. Replenish your fluids after leaving the sauna to maintain proper hydration.

Do Infrared Saunas Have Any Side Effects?


Heat Exhaustion

Prolonged exposure to high temperatures in an infrared sauna can lead to heat exhaustion. Heat exhaustion is characterized by symptoms such as heavy sweating, weakness, nausea, and lightheadedness.

Heat Stroke

If left untreated, heat exhaustion can progress to heat stroke, which is a severe and potentially life-threatening condition. Heat stroke symptoms include high body temperature, rapid pulse, confusion, and loss of consciousness.

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To prevent overheating, it is crucial to limit your sauna sessions to a reasonable duration. Start with shorter sessions and gradually increase the time as you become acclimated to the heat. If you experience any symptoms of heat exhaustion, leave the sauna immediately, cool down, and seek medical attention if necessary.

Skin Sensitivity

Skin Irritation

Some individuals may experience skin irritation when using an infrared sauna. This can manifest as redness, itching, or a rash. People with pre-existing skin conditions may be more prone to experiencing skin irritation in the sauna.


Infrared saunas emit a form of light that can make the skin more photosensitive. This means that UV rays from the sun or tanning beds can have a more significant impact on the skin after using an infrared sauna.


To prevent skin sensitivity, apply a hypoallergenic moisturizer before entering the sauna to create a barrier between your skin and the heat. Avoid using any fragranced products that may further irritate your skin. After your sauna session, rinse off your body to remove any sweat or toxins that may have accumulated on your skin.

Cardiovascular Stress

Increased Heart Rate

Using an infrared sauna can increase your heart rate due to the heat stress on your body. This increased heart rate can put additional strain on your cardiovascular system.

Blood Pressure Changes

Infrared saunas can also cause blood pressure fluctuations. The heat exposure can lead to a temporary rise in blood pressure, which can be a concern for individuals with underlying cardiovascular conditions.


If you have any cardiovascular conditions or concerns, consult with your healthcare provider before using an infrared sauna. It is important to monitor your heart rate and blood pressure during your sessions and discontinue sauna use if you experience any abnormal changes. Always listen to your body and stop if you feel any discomfort or excessive strain.

Respiratory Issues

Dry Airways

Using an infrared sauna can cause dryness in the airways, which can lead to discomfort and difficulty breathing for some individuals, especially those with pre-existing respiratory conditions.

Difficulty Breathing

Infrared saunas can trigger breathing difficulties in individuals with asthma, allergies, or other respiratory conditions. The heat and dry air can exacerbate symptoms and make it challenging to breathe comfortably.


To minimize respiratory issues, ensure that the sauna has proper ventilation for the air to circulate and provide fresh air. If you have a respiratory condition, consult with your healthcare provider before using an infrared sauna. Consider using a humidifier or bringing a small bowl of water into the sauna to add moisture to the air and make it more comfortable to breathe.

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Importance of Hydration

Staying hydrated is crucial when using an infrared sauna. The excessive sweating during a sauna session can lead to fluid loss, which needs to be replenished to maintain proper bodily functions.

Drinking Enough Water

To stay hydrated, drink plenty of water before, during, and after your sauna session. Aim to consume at least 8 to 16 ounces of water before entering the sauna and another 8 to 16 ounces afterwards. Sip on water throughout your session, but avoid excessive intake to prevent discomfort.


Frequency and Duration

Using an infrared sauna in moderation is vital to prevent side effects. Start with shorter sessions, around 10 to 15 minutes, and gradually increase the time as your body adjusts. Limit your sauna sessions to 2-3 times per week to allow your body to rest and recover between sessions.

Listening to Your Body

Always pay attention to how your body feels during and after each sauna session. If you experience any adverse symptoms, such as dizziness, weakness, or excessive fatigue, it may be a sign that you need to reduce the frequency or duration of your sessions. Each person’s tolerance and sensitivity to sauna heat may vary, so it is essential to listen to your body and adjust accordingly.

Proper Ventilation

Air Circulation

Proper ventilation is crucial for the overall sauna experience. Look for saunas that have adequate ventilation systems to ensure proper air circulation. Good air circulation helps maintain a comfortable environment and prevents the sauna from becoming stuffy or excessively hot.

Importance of Fresh Air

In addition to ventilation within the sauna, it is also important to have access to fresh air. If possible, open a door or window while using the sauna to allow fresh air to flow in. This ensures a constant supply of oxygen and contributes to a more relaxing and enjoyable sauna experience.

In conclusion, while infrared saunas offer numerous health benefits, it is essential to be aware of the potential side effects they can cause. Dehydration, overheating, skin sensitivity, cardiovascular stress, and respiratory issues are among the possible side effects. By following precautionary measures such as staying hydrated, using the sauna in moderation, protecting your skin, maintaining a suitable temperature, and ensuring proper ventilation, you can minimize these side effects and have a safe and enjoyable infrared sauna experience. Remember to always listen to your body and consult with your healthcare provider if you have any concerns or underlying health conditions.