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Infrared sauna safety guide

How to Use an Infrared Sauna Safely

The safest session is a calm one. Start gentle, keep water close, and give your body time to cool down, so the heat feels restorative instead of intense.

Start the pre-session checklist Who should ask a doctor first?
  1. 01 Hydrate first Water 30 minutes before you step in.
  2. 02 Start gentle 100–120°F for your first 10–15 minutes.
  3. 03 Cool and refill Rest, cool down, then rehydrate.
Woman relaxing safely inside a warm cedar infrared sauna with a water bottle and towel nearby
Gentle first session 100–120°F · 10–15 min

Infrared Sauna Safety: Before Your First Session

Getting started with infrared sauna therapy safely starts before you even step inside. Here's what to consider:

  • Consult your doctor: If you have heart disease, high blood pressure, or are on medication, check with a healthcare professional first.
  • Hydrate well: Drink water at least 30 minutes before your session to prepare your body for sweating.
  • Avoid alcohol and heavy meals: These can increase the risk of dizziness or nausea during the session.
  • Remove jewelry and makeup: To prevent irritation or discomfort from sweating.
  • Set a comfortable temperature: Start between 100В°F–120В°F (38В°C–49В°C) and gradually increase as you get used to the heat.
Before Sauna Session
During Sauna Session

Safe Infrared Sauna Session: What to Do During Use

Once you're inside the sauna, here's how to stay safe and get the most out of your time:

Tip Description
Limit your time Beginners should aim for 10–15 minutes; experienced users can go up to 30–40 minutes.
Stay hydrated Sip water throughout your session to replace fluids lost through sweat.
Listen to your body If you feel dizzy, nauseous, or uncomfortable, exit immediately.
Don't overheat Adjust the temperature if it feels too intense — comfort is key.
Use a towel Sit on a clean towel to absorb sweat and maintain hygiene.

Infrared Sauna Post-Session Care and Recovery Tips

The way you recover after a session is just as important as the session itself:

  • Cool down slowly: Sit outside or take a cool shower to help your body adjust to room temperature.
  • Rehydrate: Drink more water or an electrolyte-rich beverage after your session.
  • Rest: Give yourself a few minutes to relax and let your heart rate return to normal.
  • Moisturize: Apply lotion or oil after showering to replenish skin moisture after sweating.
  • Don't drive right away: Wait until you feel fully recovered before operating a vehicle.
After Sauna Care
SoftHeat Saunas - Sauna Safety Precautions

Who Should Avoid Infrared Saunas: Safety Precautions

While infrared saunas are generally safe for most people, some individuals should take extra precautions or consult a medical professional first:

Group Precaution
Pregnant Women Heat exposure may affect fetal development — consult your OB-GYN.
People with Heart Conditions May experience increased strain on the cardiovascular system.
Those Taking Blood Pressure Medications May be more prone to dizziness or low blood pressure during sessions.
Individuals with Chronic Health Issues Diabetes, MS, lupus, and other conditions may require special care.
People Prone to Dizziness or Fainting Heat can trigger lightheadedness — proceed with caution.