Infrared saunas have become increasingly popular for relaxing, detoxifying, and promoting wellness. Using infrared light to heat the body directly rather than the surrounding air, these saunas offer a gentler and often more comfortable experience than traditional saunas. However, while they boast numerous benefits, it’s essential to understand that they may not be suitable for everyone.
How Do Infrared Saunas Work?
Infrared saunas use infrared light waves to penetrate the skin and heat the body from within. Unlike traditional saunas, operating at higher temperatures to heat the air around you, infrared saunas work at lower temperatures, typically between 45°C and 60°C. This makes them appealing to those who may find the intense heat of traditional saunas uncomfortable.
The supposed benefits of infrared saunas include improved circulation, pain relief, stress reduction, enhanced skin health, and even weight loss. While these claims are widely discussed, assessing the potential risks and limitations is important, particularly for certain individuals.
Who Should Exercise Caution with Infrared Saunas?
Although infrared saunas are generally considered safe for most people, there are specific groups who should approach their use with caution or avoid them altogether. Below, we delve into these groups and the reasons for concern.
- Pregnant Women
Pregnant women are often advised to avoid activities that raise core body temperature, such as using hot tubs or saunas. Infrared saunas are no exception. Elevated body temperatures during pregnancy can increase the risk of complications, including neural tube defects in the developing baby, particularly in the first trimester. If you’re pregnant, it’s best to consult your healthcare provider before considering an infrared sauna session.
- People with Cardiovascular Conditions
Infrared saunas can increase heart rate and blood flow, which may be beneficial for some but risky for individuals with heart conditions, such as arrhythmias, angina, or congestive heart failure. Those with low blood pressure should also exercise caution, as the heat can cause further drops in blood pressure, potentially leading to dizziness or fainting. Always discuss with a doctor before use if you have any cardiovascular concerns.
- Individuals with Diabetes
People with diabetes, particularly those with nerve damage (neuropathy), may not sense heat as effectively, increasing the risk of burns or overheating. Additionally, infrared saunas can affect blood sugar levels, so diabetics should monitor themselves carefully and consult their healthcare provider before use.
- People with Skin Conditions or Implants
Infrared saunas may exacerbate certain skin conditions, such as eczema or rosacea, due to the heat and increased sweating. Additionally, individuals with skin implants or other medical implants, like pacemakers or metal pins, should consult their doctor to ensure the sauna’s infrared heat won’t interfere with their devices or exacerbate underlying conditions.
- Those with Heat Sensitivity or Autoimmune Disorders
Individuals with conditions like multiple sclerosis (MS) or lupus may experience adverse reactions to heat, such as worsening of symptoms. For such individuals, the heat exposure from an infrared sauna could do more harm than good.
General Safety Tips for Using Infrared Saunas
For those who are cleared to use infrared saunas, following these safety tips can enhance your experience and minimise risks:
- Stay Hydrated
Infrared saunas induce sweating, which can lead to dehydration if you’re not careful. Drink plenty of water before, during, and after your session. - Limit Session Times
Start with shorter sessions, around 10–15 minutes, and gradually work up to longer durations, but never exceed 30 minutes in one session. - Monitor Your Body
Pay attention to how you feel. If you experience dizziness, nausea, or light-headedness, leave the sauna immediately and cool down. - Avoid Alcohol Beforehand
Alcohol consumption can impair your body’s ability to regulate heat and increase dehydration risks, so avoid drinking alcohol before a sauna session. - Consult a Healthcare Provider
If you have any pre-existing conditions, always seek medical advice before starting infrared sauna use.
Potential Side Effects of Infrared Saunas
While most people tolerate infrared saunas well, there are potential side effects, including:
- Dehydration: Excessive sweating can lead to fluid loss if hydration isn’t maintained.
- Overheating: Prolonged exposure to heat can cause heat exhaustion or heatstroke.
- Skin Irritation: Increased sweating may irritate sensitive skin or exacerbate existing conditions.
- Fatigue: Some users report feeling overly tired after a session, likely due to the physical effects of heat exposure.
Infrared saunas can offer numerous health benefits, from relaxation to potential improvements in circulation and pain relief. However, they are not universally safe for everyone. Pregnant women, people with certain medical conditions, and those sensitive to heat should exercise caution or avoid them entirely. Always consult a healthcare professional to determine whether infrared sauna suits your specific circumstances.
