Best Infrared Sauna Temperature: How Hot Is Too Hot?

Infrared saunas use infrared heat to create a gentle, soothing, and detoxifying experience. The extreme heat penetrates through your skin, stimulating your sweat glands and elevating the core temperature and surrounding air temperature.

But do you know the best temperature for infrared sauna sessions? In this blog post, we will explore the ideal infrared sauna heating range as well as provide tips for finding the best temperature in every sauna session!

How The Infrared Heating System Works?

Does infrared sauna really work? The infrared heating system in an infrared sauna session will warm your core body temperature and result in warmed air around you.

This direct-contact infrared heating is the reason why infrared sauna use is much safer than traditional saunas.

The use of an infrared sauna comes with a plethora of health benefits, such as helping your body release toxins from within cells, relaxing muscles and joints without putting pressure on them, and improving overall health.

Comparing An Infrared Sauna And A Traditional Sauna

Infrared saunas operate by using infrared light to directly warm objects. Meanwhile, traditional saunas use convection (heat transfer from objects with a higher temperature to an object of lower temperature by way of air or water) to raise the surrounding air temperature.

Infrared saunas, however, have a higher humidity content than the usual household temperature range if not switched for long periods.

Traditional saunas are drier (10% or lower) until bathers sprinkle the mud onto the stone for more moisture and hence temperature gain. Traditional sauna users do it in order to find a favorite sauna space by throwing stones at them.

Which Is Hotter And Better: Infrared Sauna Or Traditional Sauna

Now that we’re aware of the heating mechanism of both sauna types, let us find out which one is more suitable for your needs.

In Terms of Heating

Both infrared and conventional sauna treatments have high temperatures.

A traditional sauna session is typically heated to around 180-200 degrees Fahrenheit while infrared saunas range in temperature from 120-160 degrees Fahrenheit.

However, the infrared rays do cause a sauna experience’s characteristic of profuse sweating.

As infrared waves are directly absorbed by the human body as compared to traditional heat from stones or air temperature in a dryer setting of an infrared sauna which is always on for longer hours despite water evaporation (more sweat) with infrared light therapy.

The infrared light used by infrared saunas is absorbed directly into the body, allowing for more intense sweat than what you would with traditional sauna heating.

In Terms of Perspiration Process and Benefits

Furthermore, while infrared and regular or conventional saunas or steam rooms both have their pros and cons, infrared light therapy saunas win out when it comes to health benefits.

While you can sweat in regular or conventional steam saunas (the moisture will come from your body’s own perspiration), the majority of sweating that infrared sauna offers comes directly from the infrared light beam energy warming up your skin and body temperature.

This helps to increase blood circulation while also flushing toxins out of your system through increased perspiration!

Infrared Heat Range And How It’s Measured

The infrared light spectrum has a very small wavelength (about 0.78 to 1000 μm) that infrared heating systems must be able to capture and produce.

Infrared saunas use infrared panels or bulbs, but they need a way of focusing that infrared light into one specific area in order to heat up your body temperature.

A lens will focus the infrared energy so it can reach your body directly instead of dissipating throughout the room (which is why your infrared sauna must have infrared panels in the first place).

Infrared lamps, for example, will help you focus infrared energy directly on your body.

Finding The Ideal Temperature For Best Infrared Sauna Experience

Infrared light carries a lot of energy and can emit higher temperatures. This can cause burns if it comes into contact with the skin.

For this reason, infrared sauna temperatures should never exceed 100 degrees Fahrenheit. Anything above that or higher temperatures can be dangerous and should only be used under the supervision of a doctor.

On the lower end of the heat range, you will find an infrared sauna with a lower temperature setting of around 85-90 degrees Fahrenheit.

This is generally the ideal infrared sauna temperature because lower sauna temperatures provide the perfect balance of heat and comfort. You will start to feel the infrared heat at this temperature, but it will not be so hot that you can’t stay in for an extended period of time.

Experienced users prefer higher temperatures, however, and find that anything above 95 degrees Fahrenheit is comfortable. Always start at the lower sauna temperatures and slowly transition to higher temperatures if you need to. Be sure to drink water before, during, and after your sauna session as well.

Factors To Consider When Choosing The Best Temperature Or Infrared Heat Range

Finding the perfect infrared sauna temperature for you will depend on a variety of factors, including your individual comfort level and how long you plan on staying in the infrared sauna.

Comfort Level

How comfortable are you with the temperature during a sauna sweat session? If it’s your first time using an infrared sauna, start at lower temperatures to prevent any side effects. It’s important to find an infrared heat range that works for your needs and allows for comfort without sacrificing safety.

Infrared Panels

The infrared sauna temperature will depend on the infrared panel’s heating system, which can either be infrared panels or infrared light bulbs.

If infrared panel temperatures are too high (over 100 degrees Fahrenheit), they will burn you and cause skin irritation or burns.

Infrared sauna panels should be in direct contact with your skin for best results, so if you’re looking for an infrared sauna that will provide the most intense sweat, find one with infrared panels that are directly in contact with your body.

Sauna Size

The infrared sauna size is measured in square feet and typically ranges from about 100-750 square feet. There are also smaller portable far infrared saunas you can bring anywhere.

If you need to fit multiple people inside at once, it’s best to choose an infrared sauna that has a larger infrared panel surface area (about 120-150+ sq ft) since the infrared panels should be placed directly against your body for maximum effectiveness.

Keep in mind that most infrared saunas are made with multiple infrared heaters so they can accommodate more than one person at once.

Frequency of Sauna Use

Infrared saunas are great for detoxification, so if you plan on having regular sauna sessions (going in one every day or multiple times a week), start with the lower infrared heat range (85-90 degrees) to prevent any unwanted side effects.

However, if you plan on having a few sessions of infrared therapy, start at the higher infrared heat range (95-100 degrees) to help with blood circulation and other health benefits.

Your body will get used to your infrared sauna temperature over time as well if you decide to use one regularly!


Where will you be using your infrared sauna? If it’s in a colder climate and you’ll be using it mainly in the winter months, then you’ll need an infrared sauna with more infrared heaters to compensate for the cooler or lower temperatures.

Conversely, if you live in a warmer climate or use your infrared sauna year-round, then an infrared sauna with fewer infrared heaters may work better for you.

How To Adjust The Infrared Sauna Temperature

When it comes to infrared saunas, there are a few different ways that you can adjust the heat.

The first way is to change the distance between you and the infrared panel. The further away you are from the infrared panel, the cooler it will be. If you’re looking for more intense heat, move closer to the infrared panel.

Another way to change the infrared sauna’s temperature is by changing how often or long you stay in it. The lonwger you stay in an infrared sauna at a certain temperature, the hotter it will become.

You can also control your infrared sauna’s temperature by adjusting how many infrared panels or light bulbs are turned on. Most infrared units have several heat settings and a timer (so you don’t overheat).

Bonus Tip For Finding A Good Infrared Heating System

Always read through reviews and make sure that there aren’t any negative comments about the infrared heating system’s durability, temperature range, portability, etc.

We recommend reading at least 20-30 customer reviews to get an idea of how people are using their infrared systems on a regular basis in order to really see if one model stands out among all others.


An infrared sauna can be a great way to get healthy, relieve your stress, improve the immune system, reduce high blood pressure, alleviate muscle soreness, and detoxify from heavy metals like lead or mercury.

Finding the best temperature for infrared sauna sessions can be tricky because it depends on your individual preference and what you’re trying to achieve. If you are new to infrared saunas, start at the lower end of the infrared heat range (85-90 degrees) and work your way up.


Want to enjoy relaxing heat therapy at home? Get your own infrared sauna from Sauna Area!