Infrared Sauna Dangers (and how to avoid them)
Infrared Sauna Dangers
Infrared saunas are everywhere now. You’ve likely seen them in your own gym, maybe a friend’s apartment, or even your own living room in the form of a sauna blanket. And the pitch for them? Better sleep, fewer aches, detoxed everything. But that rising popularity comes with a growing concern amongst some people: what are the infrared sauna dangers no one’s really talking about?
This isn’t about fear-mongering or trying to trigger you. It’s about clarity. Because when you’re trying to optimize your body, especially with tools like heat therapy. It is important to understand where the edges and limitations lie, just as much as knowing what the benefits are
Let’s break it down.
Are There Negative Effects of Infrared Saunas?
For most people, infrared saunas are safe. But being “safe” doesn’t always mean you are completely immune to all the risks and potential stressors that come with it.
You might feel light-headed or completely wiped out after a session. This is often a result of thermal strain. It’s your body’s way of dealing drastic increases in temperature, blood flow, and even fluid and electrolyte loss through excessive sweating. Going into an infrared sauna session without properly hydrating first? You will feel it!.
One really good case study on Multiple organ dysfunction due to heatstroke after sauna even linked poor sauna usage to serious medical consequences like heatstroke and organ stress. That’s rare for most of us, but it is worth noting. Just because infrared saunas are a wellness tool doesn’t mean every feature carries no risk. Being aware and respecting the use case they are designed for should be the norm.
To understand the different ways sauna heat is intended to benefit your body (when used properly), see our breakdown on Infrared Sauna Detoxification.
Infrared Sauna Dangers for Skin
Infrared saunas are often seen to be promoted for improving skin health and clarity. And that’s not wrong. But chronic heat exposure can sometimes come with a few tradeoffs.
Long-term infrared exposure has been linked to cases of hyperpigmentation, skin thickening, and gradual degradation of dermal structure, especially collagen and elastin. In fact, well renowned Dr. Tiffany Libby, at Brown University’s school of medicine and dermatology, helped conduct a study on the Popularity of infrared saunas and potential dermatologic risks. Their findings were consistent with the negative effects and poor outcomes previously mentioned, especially if infrared sauna use was not managed properly.
If you’re using your sauna multiple times a week, keep an eye on your skin's response. Everyone is different. You might notice subtle changes: Skin tightness, dryness, or even changes in your skin's color. It’s not about fear. It’s about awareness. The line between skin “rejuvenation” and “overuse” is thinner than people think, especially if you’re also using tools like red light therapy on your face.
Why Do I Feel Bad After Infrared Sauna?
Ok, let’s be real, not every session ends with that blissed-out calm you see in all the marketing out there.
Some people actually walk away dizzy, with mental fog, or even more tired than before. That’s usually not because infrared is “bad,” or doesn’t work, but because the session likely overloaded their system. A fast heart rate, increased vasodilation, sweating profusely. It’s really a physiological workout in disguise.
A 2017 review on Effects of sauna bath on the cardiovascular system explains how heat exposure also impacts our hormonal and cardiovascular systems. That also includes sudden drops in blood pressure post-session. This is a key reason some may experience post-sauna dizziness or fatigue.
This is a sign to adjust, not quit. Perhaps you may be better off with shorter sessions. Rehydrate before and after. And try to avoid stacking too many stressors (like intermittent fasting or an intense training session) on top if it all.
If you’re feeling a bit off after your sessions and using a portable setup at home, you’ll want to read Do Sauna Blankets Work for Weight loss, because the effects can feel similar, but the recovery demands can sometimes get overlooked. experimenting with portable setups or wondering , check out Do Sauna Blankets Work for Weight Loss?.
Who Should Not Use Infrared Therapy?
Infrared saunas are broadly safe, but not for everyone.
If you’ve had a recent heart event, are pregnant, or are managing blood pressure or dehydration-sensitive conditions, you need to tread carefully.
A study on Sauna: cardiac and vascular benefits and risks reinforces all these points. Saunas increase cardiac and autonomic activity, which may be problematic for some people with unstable conditions.
It’s not about restricting you. It’s about controlling the variables you can and being educated and aware enough to not get caught off guard by surprises.
Final Thoughts: So, Should You Be Worried?
Not really. But should you be thoughtful? Definitely.
Infrared saunas offer real value. But like anything that stimulates you physiologically, context matters. If you hydrate, use in a recovered state, pace yourself, limit excessive exposure, and listen to what your body cues, you’re likely to benefit. Pushing too hard or ignoring glaring warning signs should be avoided.
Again, no fear-mongering here. That’s data. Use it wisely.
How to Use Infrared Saunas Safely
Want the benefits without the drawbacks? These quick tips go a long way:
Hydrate before and after: Include electrolytes, especially if sessions are long or combined with training.
Start slow: 20–30 minutes per session, max. For the first few weeks.
Space sessions: Give your body time to reset. Avoid daily use until you’ve adapted.
Watch your skin: If you see rashes, irritation, or new spots, pause, seek professional guidance and reassess.
Don’t pile on too much stress: Using an infrared sauna in a fasted state, post-workout, under slept or just simply depleted, is a recipe for burnout.
Frequently Asked Questions
Are there risks of burns in an infrared sauna?
Yes, but it rarely happens unless there is misuse involved. Burns can occur if the heating element touches your skin, if your session runs too long, or if you fall asleep in an infrared sauna. It's advisable to always follow time and temperature guidelines. Avoid direct contact with heating panels.
What are the symptoms of overheating in an infrared sauna?
The most common signs include dizziness, nausea, fatigue, rapid heart rate, flushed skin, and feeling unusually weak or disoriented. In rare cases, it can escalate to heat exhaustion. If you notice any of these symptoms, end your session immediately, hydrate, and cool down gradually.
Is it safe to use an infrared sauna every day?
For most healthy individuals, yes, but moderation is still wise. Daily use can be taxing if you’re not properly rehydrating or eating enough. 3–5x a week is a solid rhythm.
Can infrared saunas cause hormonal issues?
Not directly, but prolonged exposure can increase stress hormone output if you’re already under-recovered. If anything feels off, reduce session length and track how you feel.
Do you need to shower right after?
Yes, especially if detoxing is your goal. The sweat contains trace amounts of heavy metals and can clog your pores. Don't let it sit there and mix with skincare products and bacteria. Letting it sit too long may reabsorb some of those compounds.
Keep Exploring:
Want to continue learning how infrared therapy fits into your recovery stack?
Curious whether all that sweating you’re doing actually translates to fat loss? This article breaks down what really happens inside those “heated cocoons” and whether they're even worth your time.
👉 Infrared Sauna Detoxification
What does “detox” even mean when it comes to infrared heat? We ignore the hype and review science and practical takeaways that have a real impact on wellness and recovery.
This article is for informational purposes only and is not intended to provide medical advice. Always consult your qualified healthcare professional before beginning any new health, wellness or recovery regimen.