Sauna guide
Traditional Sauna vs Infrared Sauna: Benefits, Heat, Cost, and Which Is Right for You
A traditional sauna heats the air (and stones) to roughly 150 to 200°F, while an infrared sauna uses radiant heaters at lower air temperatures, often 120 to 150°F. Nearly all long-term health research is on traditional saunas. Infrared has less evidence, but it can raise core temperature when the heat load is high enough.1
Published September 19, 2026. 5 min read. Written by the Home Recovery Rooms editorial team.
Key takeaways
- The large Finnish studies involved traditional saunas. No comparable cohort data exists for infrared, so a claim that infrared is "better" for health has no head-to-head research behind it.2, 3
- Lower air temperature doesn't mean a weaker session. In a 2026 study, 45 minutes in an infrared sauna at 65°C (149°F) raised rectal temperature by 1.4°C in 12 adults.1
- In the models we cover, infrared saunas often run on 120V plugs, while traditional heaters usually need a 240V hardwired circuit. That can settle the decision before anything else does.
- Choose traditional for the hot, humidity-adjustable session the research studied, if you can wire 240V. Choose infrared for a lower-temperature session or an easier install.
What's the difference between a traditional and an infrared sauna?
A traditional sauna uses an electric or wood-fired heater to warm stones and the room's air. You sit in hot air and can throw water on the stones for a burst of humidity. An infrared sauna uses radiant panels that warm you directly and heat the air far less, so it runs cooler and dry. Hybrid models pair a traditional heater with infrared panels. This comparison covers the two pure types.
| Attribute | Traditional | Infrared |
|---|---|---|
| Air temperature | Commonly 150 to 195°F (65 to 90°C). One trial used 79°C.4 | Commonly 120 to 170°F. The infrared models in our catalog list a maximum of 165 to 170°F. |
| Heating method | Heater warms stones and air | Radiant panels warm your body directly |
| Humidity | Adjustable by adding water to the stones | Dry |
| Research depth | Decades of cohort data plus small randomized trials | Small trials and reviews only3 |
| Typical electrical needs | 240V hardwired, often 30A. The 6 kW heaters we've verified in our catalog list a 30A circuit. | Models in our catalog range from 120V on a 20 or 30A plug to 240V on 20A |
| Warm-up time | Longer, often 30 minutes or more (manufacturer-stated, varies by model) | Shorter, since panels heat quickly (manufacturer-stated, varies by model) |
| Best fit | Outdoor cabins and barrels, people who like steam bursts | Indoor rooms, shared circuits, people who find high air temperature uncomfortable |
Swipe sideways to see all columns.
Which one has more research behind it?
Traditional, by a wide margin. The Kuopio cohort followed 2,315 Finnish men for a median of 20.7 years and linked frequent sauna use to lower rates of sudden cardiac death and cardiovascular death, and a later analysis added women.2, 5 Those are observational findings from Finnish-style saunas, not infrared cabins. Our sauna benefits guide covers them.
Infrared research exists but is smaller. A 2009 review of far-infrared saunas found limited evidence for blood pressure and congestive heart failure, and evidence from single studies for chronic pain (fair), fatigue (weak), and obesity (weak). It found consistent evidence against claims that infrared saunas lower cholesterol.3 We haven't found a large modern trial that changes that picture.
Does infrared heat "penetrate deeper," and does a lower temperature mean less benefit?
Manufacturers often say infrared heat penetrates tissue more deeply. We found no human trial showing that this produces better health outcomes than a traditional sauna, so we'd treat it as a marketing claim.
What research does show is that heat load matters. In the 2026 study, 12 healthy adults sat in a far-infrared sauna at 65°C for 45 minutes. Rectal temperature rose 1.4°C, and participants rated the heat "extremely hot." Earlier work at about 45°C had shown little net heat storage, and the authors concluded that the effect depends on the thermal load imposed.1 A separate 2026 study of 50 adults in a Finnish sauna found that air temperature and humidity each independently raised heart rate and core temperature.6
So an infrared sauna set to 45 to 50°C is probably a gentler session than a traditional one at 80°C, and a different dose. That suits people who tolerate high heat poorly. It also means the findings from traditional sauna shouldn't be assumed to transfer to a mild infrared session.
Which is easier to install at home?
Electrical requirements usually decide it. In our catalog, the traditional saunas with verified electrical specs use 240V hardwired heaters on a dedicated circuit, typically 30A for a 6 kW heater, and one large outdoor model lists 50A. The infrared models are mixed: two use 120V plugs on 20A or 30A circuits, and one is 240V hardwired at 20A. A 120V plug-in isn't automatically simple, since it still needs a dedicated 20 or 30A circuit. Specs vary by model, so confirm with an electrician before you commit.
Placement matters too. Traditional cabins and barrels are widely built for outdoor use, while infrared models are more often indoor rooms, though outdoor infrared options exist. Compare indoor and outdoor saunas by specs.
Frequently asked questions
How hot does an infrared sauna get?
The infrared models in our catalog list maximum temperatures of 165 to 170°F. Session temperatures are often set lower, and a 2026 study used 65°C (149°F) to produce substantial heat strain.1
Is a hybrid sauna a good compromise?
It can be if you want both experiences, but you take on the electrical and space needs of the traditional heater. The health research still leans on traditional-style sessions.
Related guides
Sources
Linked to the original paper or publisher page wherever one is available. The label shows the study design.
- 1.Jenkins EJ, Killick JA, Grimm SR, Davies SR, Benson JA, Tremblay JC, Stembridge M, et al. (2026). Far-infrared sauna exposure at 65°C elevates core temperature. Experimental Physiology. Primary study
- 2.Laukkanen T, Khan H, Zaccardi F, Laukkanen JA (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. Prospective cohort
- 3.Beever R (2009). Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian Family Physician. Systematic review
- 4.Debray A, Gravel H, Garceau L, Bartlett AA, Chaseling GK, Barry H, et al. (2023). Finnish sauna bathing and vascular health of adults with coronary artery disease: a randomized controlled trial. Journal of Applied Physiology. Randomized trial
- 5.Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women. BMC Medicine. Prospective cohort
- 6.Laatikainen-Raussi I, Mikkola T, Ihalainen JK, Ahokas E (2026). Temperature and humidity independently influence thermoregulatory responses during Finnish sauna bathing. Temperature. Primary study
- 7.Hannuksela ML, Ellahham S (2001). Benefits and risks of sauna bathing. American Journal of Medicine. Narrative review