When it comes to wellness, few experiences rival a sauna’s relaxing and rejuvenating effects. Whether you’re seeking to unwind after a long day, improve circulation, or simply indulge in a moment of solitude, saunas offer a versatile range of health benefits. (1)
From the rustic charm of wood-fired stoves to the more high-tech infrared cabins, there really is a sauna for every one. Each sauna provides a unique experience, with varying temperatures, humidity levels, and therapeutic advantages. For this reason, it’s important to understand the differences between different sauna styles before choosing the one that’s right for you.
In this guide, we will explore five different types of saunas, breaking down their unique features and health benefits.
What are the different types of saunas?
Saunas come in many various styles, types, and heating temperatures, but Dr. Jonathan Leary, doctor of chiropractic and CEO and Founder of Remedy Place, emphasizes the importance of safety when selecting your preferred sauna. “Though individual preferences may vary, it’s important to do your due diligence to find not only the best but the safest saunas on the market.”
Wood burning sauna
A wood-burning sauna is a traditional type of sauna that uses a wood-fired stove to heat the space and create a high-temperature, low-humidity environment. This type of sauna dates back as far as 7,000 BC in Finland but is still one of the most popular types today. (2) For many sauna purists, it’s considered the “true” sauna.
The stove, powered by burning wood, heats rocks, radiating dry heat throughout the sauna room. Water can be poured over the hot rocks to produce steam, briefly increasing the humidity for a more intense experience. Known for its rustic charm and authentic atmosphere, a wood-burning sauna offers a natural, invigorating heat that many sauna enthusiasts find deeply relaxing and rejuvenating. This type of sauna is typically found in more remote or outdoor settings, where the wood-fired stove adds to the overall authentic sauna experience.
Electric sauna
An electric sauna is a modern interpretation of the traditional sauna. It uses an electric heater rather than wood to generate heat, creating a controlled and consistent environment. The electric heater warms rocks, which then radiates heat throughout the sauna room. Like in a wood-burning sauna, water can be poured over the heated stones to produce steam and temporarily raise the humidity. Electric saunas are popular for their ease of use and flexibility, as they can be installed in various indoor or outdoor settings without the need for ventilation or a constant supply of wood. They offer the traditional sauna experience with the added convenience of precise temperature control and quick heating.
Infrared sauna
Infrared saunas are one of the most popular types of saunas today. An infrared sauna is a modern take on the traditional Finnish sauna that uses infrared light to directly heat the body, rather than wood or electric heaters that heat the air around you. (3) This makes the heating technology more effective. Unlike traditional saunas, which rely on high temperatures to heat the entire room, infrared saunas operate at lower temperatures, providing a gentler and more comfortable warmth. (4) This makes them ideal for people who are sensitive to intense heat but still want the benefits of a sauna.
Speaking of, despite the heat being generated differently the benefits of infrared sauna are vast. They include detoxification, improved circulation, skin health, sleep, and relaxation. (5, 6) Infrared saunas are often more energy-efficient and easier to install than traditional saunas, as they don’t require extensive ventilation or plumbing. They can even come in compact or portable models that fit into much smaller living spaces, which is a great benefit for apartment dwellers. Because of all these factors, it’s no surprise why infrared sauna models are popular as they continue to evolve to fit into people’s modern lives and wellness rituals.
Steam sauna
Unlike a traditional dry-heat sauna, steam sauna, also known as a steam room, creates a high-humidity, lower-temperature environment. A steam generator boils water to produce hot steam in a steam sauna, filling the room with moist heat. This creates a warm, enveloping mist that can help open pores, improve respiratory function, and deeply relax muscles. (5)
Unlike the dry heat of wood-burning or electric saunas and the direct warmth of infrared saunas, a steam sauna offers a more humid experience, which many find soothing for the skin and respiratory system. That said, others may be harder to tolerate. The key difference lies in the humidity level—steam saunas are much more humid, typically reaching near 100% humidity, infrared saunas hover between 10-20% humidity, so the heat feel less intense.
Portable sauna
As mentioned earlier, portable saunas are another great option for those seeking to spend less or those with limited space. A portable sauna is a compact and convenient type of sauna designed for easy setup, use, and storage. Unlike traditional saunas, which are built into a fixed location, portable saunas are typically made of lightweight, foldable materials and often use infrared technology to generate heat. This allows them to operate at lower temperatures while still providing the therapeutic benefits of a sauna, such as relaxation, improved circulation, and detoxification.
Portable saunas are ideal for people who want the flexibility to use a sauna in different locations or may not have the space for a permanent installation. They can be a collapsible tent, a dome, a mat, or simply a moveable tower of infrared lights. They offer an affordable and space-saving alternative to traditional sauna setups, making the wellness benefits of sauna use available to more people.
Who can benefit from sauna use?
The short answer: just about everyone. According to Leary, “Saunas are great for everyone as long as they don’t have contraindications.” Conditions that are contraindicated (conditions that may not be appropriate for sauna use) include cardiovascular issues, high blood pressure, or pregnancy. (7) Low blood pressure, as well as bleeding disorders and open wounds are also high contraindications. Leary recommends that people with any of these or other chronic health conditions consult with a healthcare provider before using a sauna.
In particular, Leary recommends sauna use for people seeking the following benefits:
- Stress recovery and balance: “The heat activates proteins that help your body recover from stress and maintain balance, helping you to achieve mental clarity and lightness.”
- A natural glow: “If you have a big event coming up, the sauna is a great way to enhance your skin’s appearance, making it look radiant and healthy for a natural glow.” (8)
- Ease joint pain and improve flexibility: “The warmth helps loosen your muscles, relieving tension and improving flexibility, making it a great option for athletes on a recovery day or anyone who has aches and pains from sitting at an office.” (9)
How to choose the right sauna for you
Choosing the right sauna for your needs and budget is a personal decision that depends on your goals and preferences. As highlighted above, saunas come in a wide range of forms and styles, each offering unique benefits, experiences, and requirements. Understanding the differences between these models is crucial to making an informed decision about which type of sauna is best for you.
Here’s a guide to help you navigate the key factors you should consider when selecting a sauna:
Understand the different types of saunas
The first step in choosing the right sauna is to understand the different types available. Traditional saunas, such as Finnish or wood-burning saunas, offer high heat and low humidity, creating an intense, invigorating experience. Steam saunas, on the other hand, combine high humidity with lower temperatures, providing a moist heat that many find soothing.
Infrared saunas, a popular modern option, use infrared light to directly heat the body, rather than the air around you. These saunas offer a gentler, more comfortable heat, which can benefit those sensitive to higher temperatures.
Be mindful of temperature
The American College of Sports Medicine generally recommends a temperature range between 70 and 77 °C (158 to 170°F) to achieve the cardiometabolic benefits of sauna bathing. (10) It’s important to test out the different types of saunas before you purchase one so you can be mindful of what style of heating, and level of heat, is most comfortable and effective for you.
Stick to your budget
Saunas can vary widely in price, from affordable portable models costing under $1,000 to high-end, custom-built installations costing well over $10,000. Determine your spending range early on, considering that additional costs such as maintenance and electricity bills might also impact your budget. Traditional saunas may require more expensive materials and installation, while infrared saunas can range from budget-friendly to luxury, depending on features and size.
Consider size
Consider the available space in or outside your home and how many people you expect to use the sauna at once. Traditional saunas often require more space and ventilation, while infrared models can be more compact and portable, making them ideal for smaller homes or apartments. If you have limited space, a one-person infrared sauna might be the best fit, while larger households can opt for a multi-person outdoor sauna with ample seating.
Pick out amenities
Saunas have various features that can enhance your experience. When purchasing a sauna, keep in mind that many amenities are optional. For infrared saunas, consider the infrared wavelengths you would like—near, mid, or far-infrared. Look at other features as well, such as chromotherapy lights, wooden benches, Bluetooth speakers, or advanced digital controls, and decide which are must-haves for your sauna experience and which you can do without.
Review materials and design
The materials used in a sauna’s construction are crucial for both durability and safety. High-quality, non-toxic woods like cedar or hemlock are popular for their resistance to mold and pleasant aroma. According to Leary, cheap saunas (anything under $1,500) found on the internet may not be as safe as the higher quality ones. You want to look for models that have no EMFs (electromagnetic frequencies). EMFs can potentially trigger oxidative stress, a signal often found in diseases such as cancer and diabetes. (11)
Leary advises you to look at the details: make sure the sauna you are considering does not give off EMF, and make sure the company is not using any toxic glues, resins or stains because, when heated, these materials can increase the circulation of toxins. Also, consider how the materials and design impact maintenance needs.
Prepare for assembly and maintenance
Most home saunas will arrive in pieces, so it’s important to consider how easy it will be to assemble. Some manufacturers offer professional assembly services at an additional cost, which can be a worthwhile investment if you’re not particularly handy. Also, consider your chosen sauna’s short- and long-term maintenance requirements. Traditional saunas might require more upkeep due to wood treatment and humidity control, while infrared models are generally easier to maintain but still require regular cleaning and occasional part replacements.
Check the warranty and customer service
Lastly, always check the warranty and customer support provided by the manufacturer before finalizing a large purchase. A good warranty can save you from costly repairs down the line, and responsive customer service is invaluable should you encounter any issues. Look for a sauna with a warranty covering parts and labor, and consider reaching out to the company before buying to gauge their support quality.
By carefully considering these factors you can find the perfect sauna to meet your needs and enhance your wellness journey.
Expert advice for new sauna users
Now that you are ready to find your perfect sauna, Leary offers his top nine tips for new sauna users:
- Hydrate properly: Before entering the sauna, make sure you are well-hydrated. Dehydration can occur quickly in the heat, so drinking water before and after your sauna session is essential.
- Gradual exposure: Start with shorter sessions, especially if you’re new to sauna use. Gradually increase the duration as your body gets accustomed to the heat.
- Mindful breathing: Practice deep, slow breathing while in the sauna. This helps in relaxation and can enhance the detoxification process.
- Make a routine out of it: Consistency in your routine is key for this to become a habit and also for it to naturally become a part of your life.
- Try it with a friend or loved one: Experiencing a sauna with someone makes it even more enjoyable.
- Post-sauna cooling: After your sauna, allow your body to cool down gradually. This can be done with a lukewarm shower or by simply resting in a cooler environment. This step is crucial for recovery and helps regulate your body temperature.
- Avoid overexertion: Listen to your body. If you feel dizzy, overly fatigued, or uncomfortable, it’s important to exit the sauna and cool down.
- Consistency: Regular sauna sessions—two or three a week—can help in achieving the long-term benefits of relaxation and recovery. However, balance is key to avoid overdoing it.
- Nutrition: Consider a light, nutritious snack or meal post-sauna to replenish any lost nutrients and support your body’s recovery. We recommend bananas, smoothies, trail mix, and plenty of water after you’ve finished your sauna session.
How long should a sauna session last?
Leary typically recommends sauna bathing around 2-3 times a week for 15-20 minutes when using a traditional sauna and 30-45 minutes for an infrared sauna. “This frequency strikes a balance, offering significant health benefits without overdoing it,” he says. While it doesn’t hurt to do it 4-5 times per week, he emphasizes the importance of hydrating and replenishing the minerals and electrolytes you’re sweating.
We recommend coconut water and fruit to help replenish those electrolytes. Adding a pinch of salt to water or coconut water will also help replenish sodium lost through sweating.
Leary adds, “Of course, if you ever feel faint or light-headed, please step out. More is not always better.” His final thoughts: Listen to your body because how you feel during a sauna session can vary with each session.
FAQs
What is the difference between an infrared sauna and a dry sauna?
The main difference between an infrared sauna and a dry sauna is how they generate heat. An infrared sauna uses infrared light to directly heat the body at lower temperatures, providing a gentler warmth. In contrast, a dry sauna, like a traditional wood-burning or electric sauna, heats the air to higher temperatures, creating a more intense, dry heat.
What is the best sauna for detoxing?
Infrared saunas are often considered the best option for detoxing. Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to penetrate the skin and tissues deeply and directly, promoting a more intense and efficient sweat. This deeper heat helps to flush out toxins from the body more effectively, making infrared saunas particularly beneficial for those focused on detoxification. (12)
Do saunas really sweat out toxins?
Yes, saunas can help sweat out toxins, but the process is more complex than simply sweating them out. Saunas promote intense sweating, which can help eliminate toxins like heavy metals, BPA, and certain chemicals through the skin. However, most detoxification is still primarily handled by the liver and kidneys. Saunas can support overall detox efforts by enhancing circulation and encouraging the release of toxins through sweat, but they are just one part of a comprehensive detox strategy. (12)
Our experts
Katrina Carter, PT, DPT, FNS
Katrina Carter is an outpatient physical therapist with a passion for educating patients on proper nutrition and healing. She has a degree in nutrition from UConn, as well as a doctorate in physical therapy from Seton Hall.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
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Rachel Tavel, PT, DPT, CSCS
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About Author
Rachel Tavel is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), Forbes Health Advisory Board Member and writer. She earned her BA from Bowdoin College and her Doctor of Physical Therapy degree from New York University.
Her writing has appeared in Men’s Health, Women’s Health, Forbes, SELF, Runner’s World, Bicycling, Prevention, Huffington Post and more. In addition, she’s co-authored several travel guidebooks and written a book about stretching. Rachel is a regularly featured fitness expert in the top health and fitness magazines in the country and has appeared as a recurring guest on Sirius XM’s “Doctor Radio.” Rachel is passionate about all things health and wellness. She loves sharing her expertise in ways that help people improve their overall health and wellbeing.