Infrared Sauna Detoxification: Does It Really Work?

Let’s be honest, Infrared saunas have gained so much attention in recent years and are now generally accepted for their potential detoxification benefits. But how much do they actually help the body remove toxins? One very relevant study i found came to the conclusion that during a 15 minute sauna session at 200 degrees, the body is capable of eliminating trace amounts of heavy metals, some of which include lead (which is known to be one of the most toxic heavy metals). For context, that the equivalent of what you might be exposed to through air pollution in a busy city over the course of several days was expelled through sweat… in only 15 minutes! While this may not sound like much to some people, these toxins can slowly build up over time, which is why many people (including me) have turned to infrared saunas as a way to support their body's natural detoxification processes.

But the question still remains: is heavy sweating really an effective way to "flush out toxins," or is this just another cookie-cutter wellness trend that will be gone and forgotten within the next few years? Let’s dive in as I also share my personal experience.

Do Infrared Saunas Actually Help You Detox?

Unlike traditional steam saunas, infrared saunas use infrared light to heat the body directly rather than heating the air around you. This allows for a more intense heavy sweat session at lower temperatures, making it easier to tolerate while still reaping all the benefits of heavy sweating. You're basically achieving more with less. Some people often report an increase in their heart rate, improved blood circulation, and also sense of awe and relaxation after each session. Some say that sauna sessions can sometimes feel like light cardio.

My personal experience with Infrared Sauna detoxification

The first time I tried an infrared sauna, detoxification wasn’t even on my mind. I had been scrolling through social media and noticed that nearly every health-conscious person I followed was incorporating sauna sessions into their routine. There was something very appealing about the visual of people walking out of a sauna completely drenched in sweat that made it feel like they had "earned" their recovery. It made me wonder if there was something deeper happening.

I stepped into my first infrared sauna session expecting it to feel like a traditional sauna: very humid, extremely hot and sometimes hard to breathe. But the infrared heat was different. To me it felt like a walk, exploring the the Arizona desert on a normal summer day. Yes, hot, but also dry, breathable, and easier to tolerate, yet within minutes, I was sweating heavily. As I sat there, I could feel my muscles slowly warming up, so I decided to test out a few stretches and noticed an immediate improvement in my flexibility. It also wasn’t as slippery as a traditional sauna.

When I stepped out after 15 minutes, I was surprised at how much I had sweat, yet I didn’t feel completely drained. I looked leaner, probably due to temporary water loss, but what really caught my attention was how loose and light my joints felt for the rest of the day. Later, when I climbed the stairs to my place, I noticed how effortlessly my body moved. The experience stuck with me, and over time, I found myself going back to the sauna multiple times per week, first out of curiosity, then as a habit, and now, years later, as an essential part of my wellness routine.

What Toxins Are Released in an Infrared Sauna?

One of the most talked-about claims surrounding infrared saunas is that they help eliminate toxins from the body. Sounds good but what exactly does that even mean? Some research suggests that sweating can facilitate the excretion of heavy metals such arsenic, cadmium, lead, and mercury, as well as known environmental pollutants like bisphenol A (BPA) . However, right now the full extent of how much detoxification actually occurs is still up for debate.

Personal Experience with Changes in Sweat

Over 15 years, I’ve experimented with hundreds of wellness hacks, but if there is one thing i have seen that remains consistent, is that we all sweat. And let’s be honest, sweat doesn’t always smell great. When I used to run regularly, I would usually notice that the scent of my sweat would sometimes change depending on my stress levels. During high-pressure weeks, my post-run sweat had a more chemical-like smell. Almost as if my body was sputtering and trying everything to purge something it didn't want.

After consistently using infrared saunas for months, I started to notice a shift. I won’t claim that sauna sessions were the sole reason for this, but my body odor became significantly milder. Laundry day used to be brutal, with stacked gym and work clothes carrying a distinct, sharp scent, but now, that strong odor was virtually gone. It was as if my body had released something over time. I truly started to believe that sweating was more than just cooling the body (as we learned in school). It actively eliminates unwanted stored compounds.

What Are the Symptoms of Detoxing from an Infrared Sauna?

If you’ve ever had an intense workout after a long break, you know how your body can sometimes feel "off" and a little sluggish. Maybe a mild headache, and some general fatigue. Something similar can happen when you first start incorporating sauna sessions into your routine and lifestyle. Some of the most common temporary detox symptoms include:

• Feeling lightheaded or dizzy

• Headaches

• Fatigue

• Skin flushing

If you were to ever experience these reactions, they don’t necessarily mean something is wrong, but they’re often signs that your body is trying to adjust to this increased sweating and heat exposure. So, pushing too hard too soon can lead to discomfort, which is something I had to learn the hard way.

The Time I Overdid It 

Like many people, when I find something that works, I tend to double down on it. There was a time I decided to use an infrared sauna twice a day for multiple days straight, thinking I was accelerating my progress. Instead, I ended up completely drained: headaches, lightheadedness, and overwhelming fatigue that lingered for a couple of days

One of the worst mistakes I made was attempting to stay in a sauna for a full hour straight. Terrible idea. By the time I stepped out after that session, I felt like a zombie, a shell of myself, and it took hours to feel normal again. That experience taught me that moderation is key. Now, I make sure to stay hydrated, limit my sessions to 30 minutes, and listen to my body rather than trying to force intensity.

Final Thoughts: Does Infrared Sauna Detoxification Work?

From personal experience and scientific research, I can’t deny that infrared saunas have benefits. The deep sweating they induce may help the body release toxins, but they are by no means some sort of magic pill. The liver and kidneys are still the primary organs responsible for detoxification, and sauna use should be seen as a way to support these natural processes, not as a full blown replacement.  

That being said, after using infrared saunas consistently for years, I’m 100% convinced of the positive effects and benefits. My joints feel better, my skin looks clearer, and my energy levels are more stable. Another thing: The endorphin rush post-sauna has even replaced my need for morning coffee on some days. I’ll take that! 

I don’t believe saunas are the ‘ultimate’ health hack, but I do believe they are one of the best, most accessible wellness tools for long term recovery and regeneration. And after 15 years, I can confidently say: they work, but only if you use them consistently and as part of a balanced lifestyle.