Infrared panels for sauna

Infrared panels for saunas are a must, offering a distinct alternative to traditional hot-rock or steam saunas by directly heating your body rather than just the air around you.

This means you can enjoy a profound, detoxifying sweat at a lower ambient temperature, making the experience far more comfortable and accessible for many.

Unlike conventional saunas that rely on convection and conduction to heat the air to extremely high temperatures often 180-200°F, infrared panels emit electromagnetic radiation that penetrates the skin, raising your core body temperature directly.

This targeted heating promotes a deeper sweat, aids in detoxification, and offers a host of potential health benefits, from improved circulation and muscle relaxation to skin rejuvenation.

The efficiency and comfort of infrared panels make them an increasingly popular choice for home sauna enthusiasts seeking a more gentle yet effective thermal therapy experience.

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Here’s a comparison of some top infrared panel products available, designed for those looking to upgrade or build their own sauna:

• TheraSauna TheraMitter™ Heaters

  

  • Key Features: Patented TheraMitter™ technology for even heat distribution, solid ceramic construction, lower EMF emissions, full-spectrum options.
  • Average Price: $300-$500 per panel varies by size/type.
  • Pros: Renowned for high-quality ceramic, consistent heat output, effective for deep penetration, excellent reputation for durability.
  • Cons: Higher price point, might require professional installation for optimal setup.

• Clearlight Sanctuary Full Spectrum Heaters

  • Key Features: Combination of far, mid, and near infrared wavelengths, low EMF/ELF technology, carbon fiber heaters.
  • Average Price: $400-$700 per panel varies by size/type.
  • Pros: Offers comprehensive therapeutic benefits across all infrared spectrums, very low EMF, high-quality build.
  • Cons: Premium pricing, full spectrum panels can be more complex to integrate into DIY builds.

• Sunlighten Solocarbon Custom Infrared Panels

  • Key Features: Patented Solocarbon heaters for 95% emissivity, ultra-low EMF technology, available in various sizes and shapes for custom builds.
  • Average Price: $350-$600 per panel.
  • Pros: Exceptional infrared emissivity, extremely low EMF, highly customizable for unique sauna designs, great for specific therapeutic needs.
  • Cons: Often sold as part of a larger system, so individual panel purchase might be more challenging or costly.

• SaunaSpace Faraday Full-Spectrum Bulbs

  • Key Features: Utilizes incandescent bulbs for near infrared and red light therapy, low EMF/ELF, portable and modular design.
  • Average Price: $100-$200 per bulb/fixture.
  • Pros: Excellent for near infrared benefits, highly portable and flexible for smaller spaces or targeted therapy, very low EMF.
  • Cons: Primarily near-infrared, might not provide the full-body deep heat of far infrared panels, requires multiple units for comprehensive coverage.

• JNH Lifestyles Far Infrared Carbon Fiber Heaters

  • Key Features: High-quality carbon fiber heating elements, low EMF, uniform heat distribution, typically used in pre-built JNH saunas but panels can be acquired.
  • Average Price: $200-$400 per panel.
  • Pros: Good value for money, reliable and efficient far infrared heat, often easier to install for DIY projects.
  • Cons: Emissivity might not be as high as premium brands like Sunlighten or TheraSauna.

• InfraCore Ceramic Infrared Heaters

  • Key Features: Durable ceramic elements, high heat retention, excellent for constant far infrared emission, typically used in commercial and residential saunas.
  • Average Price: $250-$450 per panel.
  • Pros: Very robust and long-lasting, consistent and penetrating far infrared heat, good for continuous use.
  • Cons: Can be slow to heat up compared to carbon fiber, potentially higher surface temperatures.

• Radiant Health Sauna Carbon/Ceramic Blend Heaters

  • Key Features: Proprietary blend of carbon and ceramic for optimal heat and emissivity, low EMF/ELF, broad-spectrum far infrared.
  • Average Price: $300-$550 per panel.
  • Pros: Combines the best of both carbon and ceramic technologies, efficient and effective heat output, low EMF, good for a balanced experience.
  • Cons: Specific panel availability might vary, as they are often integrated into their own sauna units.

Understanding Infrared Technology: More Than Just Heat

When we talk about infrared panels for saunas, we’re delving into a fascinating area of thermal therapy that goes beyond merely warming up.

Unlike traditional saunas that rely on convection to heat the air, infrared technology uses electromagnetic radiation to directly warm your body.

Think of it like the sun’s warmth on your skin – you feel the heat without the air necessarily being hot.

This distinction is crucial because it allows for a more comfortable experience at lower ambient temperatures while potentially delivering deeper physiological benefits.

The Science Behind Infrared Heat

Infrared light is a segment of the electromagnetic spectrum, just beyond visible red light. It’s safe, natural, and our bodies actually emit infrared heat. The beauty of infrared panels lies in their ability to generate this heat, which then penetrates the body to a depth of several inches. This direct heating mechanism raises your core body temperature, leading to a profound, detoxifying sweat. The key here is emissivity, which measures how efficiently a material emits infrared energy. The higher the emissivity, the more effective the panel is at delivering therapeutic infrared heat. Sauna package

Types of Infrared Wavelengths

Not all infrared is created equal.

There are generally three categories of infrared wavelengths, each offering unique benefits:

• Near Infrared NIR: This wavelength is the shortest and penetrates the least deeply. It’s often associated with benefits like cellular regeneration, wound healing, and skin rejuvenation. Many panels use LED or incandescent light sources for NIR.
• Mid Infrared MIR: Falling between near and far infrared, MIR penetrates more deeply than NIR. It’s often linked to improved circulation, muscle relaxation, and pain relief.
• Far Infrared FIR: This is the longest and most commonly used wavelength in infrared saunas. FIR penetrates the deepest, directly heating the body’s core. Its benefits include detoxification through sweating, cardiovascular health support, and deep relaxation. Most high-quality infrared sauna panels primarily focus on FIR.

How Infrared Differs from Traditional Saunas

The difference is stark.

A traditional Finnish sauna heats the air to extreme temperatures often 180-200°F or higher, which then heats your body through convection.

This can be intense and sometimes difficult for individuals with respiratory sensitivities or those who struggle with very high heat. Amazon steam room

Infrared saunas, on the other hand, operate at much lower air temperatures, typically 120-150°F.

Because the heat directly penetrates your body, you can still achieve a significant detoxifying sweat without the oppressive heat of a traditional sauna.

This makes infrared saunas more accessible and comfortable for a wider range of people, allowing for longer, more beneficial sessions.

The emphasis shifts from enduring extreme heat to absorbing targeted radiant energy.

Health Benefits: Why Infrared Matters for Your Well-being

Infrared sauna therapy is more than just a relaxing experience. Luxury infrared sauna

It’s a powerful tool that can significantly contribute to your overall health and well-being.

The unique way infrared heat interacts with your body unlocks a range of physiological responses that can be highly beneficial, from aiding detoxification to promoting muscle recovery and reducing stress.

Detoxification and Toxin Release

One of the most widely touted benefits of infrared saunas is their ability to facilitate detoxification. When your core body temperature rises, your body begins to sweat profusely. This sweat is a primary pathway for eliminating toxins, including heavy metals like lead, mercury, and cadmium, chemicals, and other environmental pollutants. Research, such as studies on sweat composition, has shown that infrared-induced sweat can contain a higher concentration of certain toxins compared to sweat produced during exercise. For example, a 2012 review in the Journal of Environmental and Public Health highlighted the potential for sweat to be a significant pathway for toxin elimination, especially for heavy metals.

Pain Relief and Muscle Recovery

For athletes, those with chronic pain, or anyone experiencing muscle soreness, infrared therapy can be a must.

The penetrating heat helps to increase circulation and deliver oxygen-rich blood to injured areas, speeding up the healing process. Home sauna 1 person

It also relaxes tight muscles and can reduce inflammation, which are key factors in alleviating both acute and chronic pain.

Many users report significant relief from conditions like arthritis, fibromyalgia, and general muscle aches after regular infrared sauna sessions.

The deep penetration allows for a more effective reduction in muscle stiffness and joint pain compared to superficial heat.

Improved Circulation and Cardiovascular Health

Regular use of an infrared sauna can have positive effects on your cardiovascular system. As your core body temperature rises, your heart rate increases, mimicking the effects of a moderate cardiovascular workout. This gentle increase in heart rate and dilation of blood vessels can improve circulation, lower blood pressure, and potentially reduce the risk of cardiovascular disease over time. A study published in the Journal of the American College of Cardiology in 2005, for example, showed that repeated sauna use improved vascular endothelial function in patients with chronic heart failure. While not a substitute for exercise, it can be a complementary tool for maintaining heart health.

Skin Rejuvenation and Anti-Aging Effects

The gentle, penetrating heat of infrared light can also do wonders for your skin. Interior sauna

Increased circulation brings more nutrients and oxygen to the skin’s surface, promoting cellular regeneration.

The detoxification process also helps to cleanse pores, which can lead to clearer, healthier-looking skin.

Anecdotal evidence and some preliminary studies suggest that regular infrared sauna use can improve skin tone, elasticity, and reduce the appearance of wrinkles, making it a popular choice for those seeking a natural anti-aging boost.

The boost in collagen production due to improved microcirculation is a key factor here.

Stress Reduction and Relaxation

Infrared saunas provide a tranquil environment that encourages deep relaxation. Two person portable sauna

The warmth envelops you, melting away tension and calming your nervous system.

Many users find the experience deeply meditative, helping to reduce anxiety, improve mood, and promote better sleep. This stress reduction is not just anecdotal.

The physiological effects of heat exposure, such as the release of endorphins, contribute to a sense of well-being and can help reset your stress response.

It’s a prime example of how purposeful relaxation can positively impact both mental and physical health.

DIY Sauna Construction: Building Your Own Infrared Oasis

Building your own infrared sauna can be a rewarding project, offering customization and cost savings compared to purchasing a pre-built unit. Steam room steamer

However, it requires careful planning, adherence to safety standards, and a good understanding of electrical and construction principles. This isn’t just slapping some wood together.

It’s about creating a safe, efficient, and therapeutically effective space.

Essential Materials and Framing

The foundation of any good sauna is its structure. You’ll need sturdy framing materials, typically 2×4 or 2×6 lumber, to create the walls and ceiling. The choice of wood for the interior is crucial. cedar is a top choice due to its natural resistance to rot, mold, and mildew, and its pleasant aroma. Other suitable options include basswood or aspen, which are non-allergenic and low in VOCs. Avoid treated lumber or woods that emit strong odors when heated, as these can release harmful chemicals.

• Framing: Use standard lumber to build a robust frame. Ensure it’s square and level.
• Insulation: Crucial for efficiency. Use mineral wool or rigid foam insulation like polyisocyanurate in walls and ceiling. Avoid fiberglass insulation, as it can be difficult to work with and isn’t ideal for high-humidity environments if moisture somehow penetrates the vapor barrier. R-values should be appropriate for your climate and desired energy efficiency. A minimum R-13 for walls and R-19 for ceilings is a good starting point.
• Vapor Barrier: Install a heavy-duty foil vapor barrier on the warm side interior of the insulation. This prevents moisture from penetrating the wall cavity and causing mold or rot. Aluminum foil insulation tape should be used to seal all seams, creating a continuous barrier.
• Interior Paneling: High-quality tongue-and-groove cedar is ideal. Ensure all wood is untreated and unfinished. You’ll need enough for walls and ceiling, cut to fit snugly.
• Exterior Finish: This can be anything from plywood to drywall, depending on whether the sauna is freestanding or built into an existing room.

Panel Selection and Placement

Choosing the right infrared panels is arguably the most critical decision for your DIY sauna.

As discussed, there are ceramic, carbon fiber, and full-spectrum options, each with their pros and cons. Sauna products

• Ceramic Panels: Known for high heat retention and consistent far infrared emission. They can have a higher surface temperature.
• Carbon Fiber Panels: Offer a more even heat distribution over a larger surface area and typically have a lower surface temperature, making them safer to touch. They are also more energy-efficient.
• Full-Spectrum Panels: Combine near, mid, and far infrared for comprehensive benefits, but are generally more expensive.

Placement is key for optimal therapy. Panels should be strategically placed to target major muscle groups and cover as much of the body as possible.

• Rear Wall: At least two panels, positioned to target the back and shoulders.
• Side Walls: One or two panels on each side, targeting the torso and hips.
• Legs/Calves: Consider a panel under the bench or on the front wall to target the lower body.
• Front Panel optional: Some designs include a panel on the inside of the door or front wall for additional heat.

Aim for a minimum of 600-700 watts per person for effective far infrared therapy, distributed across multiple panels.

For example, a single-person sauna might use 3-4 panels totaling 1200-1500 watts.

Ensure the wiring is correctly sized for the total wattage.

Electrical Requirements and Safety

This is where you absolutely cannot cut corners. Infrared panels require specific electrical configurations to operate safely and efficiently. If you’re not a licensed electrician, hire one for this stage. Steam room amazon

• Dedicated Circuit: Most infrared saunas, even DIY ones, require a dedicated 120V or 240V circuit, depending on the total wattage of your panels. A typical single-person sauna might need a 15-amp or 20-amp 120V circuit. Larger saunas or those with many powerful panels will require a 240V circuit and a higher amperage breaker e.g., 30 amp. Always consult the panel manufacturer’s specifications.
• Wiring: Use appropriate gauge wiring e.g., 12-gauge for 20-amp 120V circuits, 10-gauge for 30-amp 240V circuits and ensure all connections are secure and properly insulated.
• Grounding: All electrical components and the sauna frame must be properly grounded to prevent electrical shock.
• Controller: You’ll need a digital controller to manage the temperature and session time. Many panel kits come with compatible controllers. Ensure it’s rated for the total wattage and voltage of your panels.
• Ventilation: While infrared saunas don’t produce steam, good air circulation is still important. A small vent near the ceiling and one near the floor can help with air exchange, though it should be minimized to retain heat.
• Fire Safety: Keep all flammable materials away from panels. Ensure panels are installed according to manufacturer instructions, allowing for adequate air gaps if specified.

Always follow the National Electrical Code NEC and local building codes. Failure to do so can result in fire hazards, electrical shock, and voiding of insurance policies. It’s paramount to prioritize safety over saving a few dollars on professional installation.

Installation and Maintenance: Keeping Your Sauna Prime

Once your infrared sauna panels are selected and your DIY structure is ready, proper installation is key to ensuring efficiency and longevity.

Beyond the initial setup, routine maintenance will preserve your sauna’s performance and ensure a hygienic environment for years of beneficial use.

Step-by-Step Panel Installation

Installing infrared panels isn’t overly complex, but precision and adherence to manufacturer guidelines are crucial.

Each panel typically comes with its own mounting hardware and specific instructions. Personal infrared sauna for home

1. Preparation: Before you begin, ensure your sauna structure is complete, insulated, and the vapor barrier is properly sealed. Mark out the exact locations for each panel based on your design, considering optimal heat distribution and clearance from walls or benches.
2. Mounting:
   • Securely Attach Brackets: Most panels use brackets or clips that attach directly to the wooden studs or blocking within your sauna walls. Use appropriate screws often included and ensure they are firmly seated.
   • Hang Panels: Carefully lift and attach the panels to the mounted brackets. Many modern panels are designed to simply slot into place or hook onto the brackets.
   • Check Clearance: Verify that there is adequate clearance around the panels as specified by the manufacturer. This is crucial for heat dissipation and preventing overheating of the surrounding wood. Typically, 1/2 to 1 inch of air gap is recommended behind the panel for air circulation.
3. Wiring:
   • Connect to Junction Box: Panels typically have wiring leads that connect to a central junction box within the sauna, or directly to the main power supply from your controller.
   • Proper Connections: Ensure all electrical connections are tight and secure using appropriate wire nuts or terminals. Double-check polarity if applicable.
   • Route Wires Safely: All wiring should be routed discreetly and safely, ideally within the wall cavity, protected by conduit if necessary, and away from direct heat sources. Avoid running wires across the surface of panels.
4. Controller Integration:
   • Mount Controller: Install the digital controller unit, usually on an exterior wall near the sauna door, at an accessible height.
   • Connect Wires: Connect the panel wiring, temperature sensor, and power input to the controller as per its diagram. This is the brain that regulates your sauna sessions.
5. Bench Installation: Once panels are in, install your benches. Ensure they are sturdy, made from appropriate sauna wood cedar, aspen, and do not obstruct the infrared panels’ radiant heat. Allow enough space for comfortable seating and legroom.

Important Note on Wiring: If your panels are designed for 240V, ensure your home’s electrical system is correctly configured. If you are unsure at any point during the electrical wiring, stop and consult a certified electrician. Safety is paramount.

Routine Cleaning and Maintenance

Maintaining your infrared sauna is generally straightforward, but consistency is key to its longevity and hygiene.

1. Wipe Down After Each Use:
   • Interior Surfaces: After each session, wipe down the interior wood surfaces with a clean cloth. Sweat and moisture can accumulate, and wiping it immediately prevents buildup.
   • Bench: Pay particular attention to the bench where direct skin contact occurs.
   • Frequency: Daily, or after every use.
2. Deep Cleaning Monthly/Quarterly:
   • Mild Soap & Water: For a deeper clean, use a very mild, non-toxic soap solution like a diluted natural all-purpose cleaner and a damp cloth to wipe down all wood surfaces. Never use harsh chemicals, abrasive cleaners, or bleach, as these can damage the wood and release harmful fumes when heated.
   • Avoid Wetting Panels: Be extremely careful not to get any moisture directly on the infrared panels. They are electrical components and water can cause damage or create a safety hazard.
   • Ventilation: After cleaning, leave the sauna door open to allow for complete air drying.
3. Addressing Stains and Odors:
   • Sanding Lightly: If sweat stains persist on the wood, a very light sanding with fine-grit sandpaper 120-180 grit can often remove them. Always sand with the grain.
   • Baking Soda: For lingering odors, place an open box of baking soda in the sauna when not in use to absorb smells naturally.
4. Panel Inspection Annually:
   • Visual Check: Periodically inspect the panels for any signs of damage, cracks especially ceramic, or discoloration.
   • Wiring: Gently check visible wiring for any fraying or loose connections with power off, of course. If you notice any issues, consult the manufacturer or a qualified technician.
5. Bench Protection: Consider using a towel on the bench during sessions to absorb sweat and protect the wood. This significantly reduces the need for frequent deep cleaning of the bench itself.

By following these installation and maintenance guidelines, you’ll ensure your infrared sauna operates safely and effectively, providing you with countless hours of therapeutic benefits.

Energy Efficiency: Powering Your Infrared Sanctuary

One of the significant advantages of infrared saunas, especially when considering a DIY build, is their relative energy efficiency compared to traditional saunas.

Because they heat the body directly rather than the entire air volume to extreme temperatures, they consume less power and can be more economical to operate. The sauna room

However, understanding the power consumption and taking steps to maximize efficiency is crucial for a sustainable and cost-effective personal wellness solution.

Understanding Wattage and Consumption

The power consumption of an infrared sauna is measured in watts W, which indicates the rate at which it uses electrical energy. Panels typically range from 100W to 400W each. The total wattage of your sauna is the sum of all your installed panels.

• Total Wattage Calculation: For instance, if you have five 300W far infrared panels, your sauna’s total wattage is 1500W.
• Kilowatt-hour kWh: Electricity costs are typically calculated per kilowatt-hour. One kilowatt-hour is 1000 watts used for one hour. So, a 1500W 1.5 kW sauna running for one hour consumes 1.5 kWh.
• Cost Calculation: To estimate the cost of a session, multiply your total kWh per session by your local electricity rate. For example, if your rate is $0.15 per kWh and your sauna uses 1.5 kWh per session: 1.5 kWh * $0.15/kWh = $0.225 per session.

Most residential infrared saunas typically draw between 1,200 watts and 2,500 watts in total, depending on their size and the number of panels. This is significantly less than traditional saunas, which often require 4,000 to 9,000 watts for their heaters.

Factors Influencing Energy Use

Several factors can impact how much electricity your infrared sauna consumes:

• Panel Type and Efficiency: High-emissivity panels, especially carbon fiber or advanced ceramic types, convert more electricity directly into infrared heat, rather than wasted ambient heat. Some premium panels boast up to 95% emissivity, meaning 95% of the electrical energy is converted into therapeutic infrared.
• Sauna Size: A larger sauna with more panels will naturally consume more power than a smaller, single-person unit.
• Insulation Quality: This is a major factor for efficiency. Well-insulated walls and ceiling with appropriate R-values and a continuous vapor barrier prevent heat loss, allowing the panels to maintain the desired temperature with less effort and shorter run times. Poor insulation forces the panels to work harder and longer.
• Session Length and Frequency: Longer sessions mean more kWh used. More frequent sessions accumulate higher overall costs.
• Ambient Room Temperature: If your sauna is in a very cold room e.g., an unheated garage, it will take longer to reach temperature and require more energy. Placing your sauna in a moderately heated indoor space is more efficient.
• Door Seals: A tight-sealing door is crucial. Gaps allow heat to escape, reducing efficiency. Magnetic or compression seals are ideal.

Maximizing Efficiency for Cost-Effective Use

To ensure your infrared sauna is as energy-efficient as possible, consider these practical tips: Dry sauna outdoor

• Invest in Quality Panels: While cheaper panels might save money upfront, high-emissivity carbon or ceramic panels convert energy more effectively into therapeutic heat, leading to lower running costs in the long run. Look for brands that explicitly state their emissivity ratings.
• Prioritize Insulation: Don’t skimp on insulation during your DIY build. This is the single most effective way to reduce energy consumption. Think of it as a thermos: the better insulated, the longer it holds heat. A well-insulated sauna requires less power to maintain its internal temperature.
• Seal All Gaps: Ensure the sauna door seals tightly and that there are no significant air leaks around panels or through the structure. Use weatherstripping if necessary.
• Preheat Strategically: Infrared saunas generally don’t require long preheat times since they heat your body directly. Some manufacturers recommend preheating for 10-15 minutes, while others suggest starting immediately. Experiment to find the sweet spot where you feel the benefits without excessive preheating. For maximum efficiency, you can also start your session and let the temperature rise as you sit inside.
• Maintain Your Sauna: Keep the sauna clean and free of obstructions that might block infrared emission. Ensure ventilation isn’t excessive, which would allow too much heat to escape.
• Consider a Smart Timer/Controller: Some advanced controllers allow for programmable sessions, ensuring the sauna only runs when you need it, avoiding unnecessary idle power draw.

By understanding these factors and implementing best practices, you can enjoy the therapeutic benefits of your infrared sauna without a significant impact on your electricity bill.

Choosing the Right Wood: Foundation of a Quality Sauna

The type of wood you select for your infrared sauna’s interior is more than just an aesthetic choice.

It significantly impacts the sauna’s safety, longevity, and overall user experience.

You need wood that can withstand the unique conditions of a sauna environment – fluctuating temperatures, potential humidity, and direct contact with skin – without releasing harmful substances or breaking down.

Ideal Wood Types for Sauna Construction

Several wood species are recognized as ideal for sauna construction due to their specific properties: Personal far infrared sauna

• Western Red Cedar: This is the gold standard for sauna wood, and for good reason.
  • Durability: Naturally resistant to rot, decay, and insect infestation due to its natural oils thujaplicins. This is crucial in a potentially warm and humid environment.
  • Aroma: Emits a pleasant, natural aroma that many find relaxing. This scent is generally well-tolerated.
  • Thermal Properties: Low density and porosity mean it doesn’t absorb much heat, so it remains relatively cool to the touch even when the sauna is hot. This prevents burning bare skin.
  • Stability: Less prone to warping, shrinking, or cracking compared to other woods, ensuring a long-lasting structure.
  • Antimicrobial: Its natural properties help inhibit mold and mildew growth.
• Basswood: A popular alternative to cedar, especially for those sensitive to scents.
  • Hypoallergenic: Basswood is virtually scent-free, making it an excellent choice for individuals with allergies or sensitivities to strong wood aromas.
  • Non-Toxic: It’s naturally non-toxic and doesn’t contain resins that can leach out when heated.
  • Light Color: Offers a lighter, cleaner aesthetic than cedar, if that’s your preference.
  • Thermal Properties: Similar to cedar, it has a low thermal conductivity, staying cool to the touch.
• Aspen: Another excellent choice, very similar to basswood in its properties.
  • Scent-Free: Like basswood, aspen is odorless, making it suitable for those with sensitivities.
  • Light-Colored: Provides a bright, clean look.
  • Non-Resinous: Does not “bleed” sap or resin when heated, which can be an issue with some other woods.
  • Durability: Good resistance to warping and cracking.

Woods to Avoid and Why

Just as there are ideal woods, there are several you should absolutely steer clear of for sauna construction:

• Treated Lumber Pressure-Treated Wood: This wood is infused with chemicals like alkaline copper quaternary – ACQ to resist rot and insects. Never use treated lumber inside a sauna. When heated, these chemicals can off-gas harmful fumes that are toxic to inhale. This is perhaps the most critical wood to avoid.
• Softwoods with High Resin Content e.g., Pine, Spruce, Fir: While commonly used for framing, these woods are unsuitable for the interior surfaces of a sauna.
  • Sap Bleeding: When heated, these woods can “bleed” sap or resin, leading to sticky, unsightly messes and potentially burns if you touch a hot sap globule.
  • Strong Odor: They often emit strong, sometimes unpleasant, odors when heated.
  • Splintering: Can be prone to splintering, especially with age and repeated heating cycles.
• Woods with Strong Odors e.g., Redwood some species, some types of Eucalyptus: While some redwoods can be used for saunas, certain species or pieces might have a very strong, lingering odor that can be overwhelming in an enclosed space. Always research the specific species.
• Varnished or Stained Wood: Any wood treated with varnishes, stains, paints, or sealants is unsuitable for the sauna interior. These finishes can off-gas harmful chemicals when heated, create strong unpleasant odors, and peel or blister. Sauna wood should always be left unfinished and natural to allow it to breathe and avoid chemical release.
• Plywood or Particle Board: These engineered wood products use adhesives that can contain formaldehyde and other volatile organic compounds VOCs. When heated in a sauna, these chemicals will off-gas, posing a significant health risk. They also tend to degrade rapidly in warm, humid conditions.

Sourcing and Preparing Your Wood

Once you’ve decided on the type of wood, consider these points:

• Kiln-Dried KD: Always opt for kiln-dried lumber. This process reduces the moisture content, minimizing shrinkage, warping, and cracking after installation. Air-dried wood will likely cause problems.
• Grade: For interior paneling, a clear or near-clear grade is preferred, meaning fewer knots. Knots can loosen and fall out over time, and they absorb heat differently, becoming hotter to the touch.
• Tongue-and-Groove: For interior walls and ceilings, tongue-and-groove profiles are ideal. They fit together snugly, create a strong, stable surface, and are aesthetically pleasing.
• Sourcing: Purchase from reputable lumber suppliers who specialize in sauna-grade wood. In the US, companies like SaunaFin or Almost Heaven Saunas often sell bulk sauna lumber.
• Acclimation: Before installation, let the wood acclimate to the environment where the sauna will be built for several days. This allows it to stabilize its moisture content, reducing the chance of warping after installation.

By making an informed decision about your wood selection and ensuring it’s properly prepared, you lay a solid foundation for a safe, healthy, and long-lasting infrared sauna.

Comparing Infrared vs. Traditional Saunas: A Deep Dive

When considering a sauna for your home, the primary choice often boils down to infrared versus traditional Finnish or steam saunas.

While both offer significant health benefits, their underlying mechanisms, user experience, and typical applications differ substantially. Infrared sauna therapy

Understanding these distinctions is crucial for making the right choice for your personal wellness goals and preferences.

Heating Mechanism and Temperature

The fundamental difference lies in how heat is generated and transferred:

• Traditional Saunas:

  • Mechanism: Rely on a heater electric or wood-burning to heat rocks, which in turn heat the air inside the sauna through convection. Water can be ladled over the hot rocks to create steam löyly, further increasing humidity and perceived heat.
  • Temperature Range: Operate at much higher ambient air temperatures, typically 180°F to 200°F 82°C to 93°C, and can sometimes reach higher. The humidity level can also be very high, especially with steam.
  • Experience: The heat is intense and envelops the entire body. It’s often described as a “dry” heat before water is added, then a “wet” heat. It’s challenging for some to tolerate due to the extreme air temperature.

• Infrared Saunas:

  • Mechanism: Utilize infrared panels that emit electromagnetic radiation to directly penetrate and heat your body’s core, similar to the sun’s rays but without harmful UV radiation. The air is only heated secondarily by your body and the panel’s radiant heat.
  • Temperature Range: Operate at significantly lower ambient air temperatures, typically 120°F to 150°F 49°C to 66°C. Humidity levels remain low.
  • Experience: The heat feels more gentle and penetrating. You sweat profoundly at a lower air temperature, making it more comfortable and allowing for longer sessions. Many find it easier to breathe in an infrared sauna.

Health Benefits and Effectiveness

Both types of saunas offer health benefits, but the emphasis often differs due to their heating methods: 1 person sauna outdoor

*   Benefits: Excellent for relaxation, muscle soreness, improved circulation, and boosting the immune system. The intense heat can induce a significant cardiovascular response. The ritual of pouring water on rocks and the communal aspect in public saunas are also part of the experience.
*   Detoxification: While sweat is produced, the detoxification pathway might be more superficial compared to infrared, as the heat isn't penetrating as deeply into the body's tissues.

*   Benefits: Highly effective for deep detoxification due to direct body heating, pain relief, muscle recovery, improved circulation, skin rejuvenation, and stress reduction. The lower temperature allows for longer sessions, potentially maximizing therapeutic exposure.
*   Penetration: The direct radiant heat is believed to penetrate tissues more deeply, leading to a more profound sweat and targeted effects on cells and circulation. This is often cited as a key advantage for pain relief and detoxification goals.

Pre-heat Time and Energy Consumption

These practical aspects often influence the decision for home users:

*   Pre-heat Time: Typically require a longer pre-heat time, often 30-60 minutes, to bring the air and rocks up to temperature.
*   Energy Consumption: Generally consume more electricity due to the need to heat a large volume of air to very high temperatures. Heaters often range from 4kW to 9kW.

*   Pre-heat Time: Require much shorter pre-heat times, often 10-20 minutes, or sometimes no pre-heating at all as they heat your body directly. You can step in as soon as the panels are warm.
*   Energy Consumption: Significantly more energy-efficient, drawing typically 1.2kW to 2.5kW. This translates to lower operating costs over time.

Installation and Maintenance

*   Installation: Requires a dedicated heater often 240V, high amperage, specific ventilation considerations, and careful sealing to contain intense heat and steam. Drainage might be needed if significant water is used.
*   Maintenance: More prone to moisture-related issues mold, mildew if not properly ventilated and dried. Requires regular cleaning to manage sweat and potential mineral deposits from water. Heaters and rocks may need occasional replacement.

*   Installation: Generally simpler wiring often 120V for smaller units, less stringent ventilation requirements, and no need for water lines or drainage. The focus is on proper panel placement and electrical safety.
*   Maintenance: Easier to maintain as there's no steam or high humidity. Primarily involves wiping down interior surfaces after use. Panels are durable and require minimal maintenance.

Who is Each Best For?

• Traditional Sauna is Ideal For:

  • Those who enjoy the intense heat and high humidity experience.
  • Individuals seeking the “authentic” Finnish sauna ritual.
  • People who prioritize the communal aspect if used with others.
  • Those without sensitivities to extreme heat.

• Infrared Sauna is Ideal For:

  • Individuals seeking deeper detoxification and pain relief.
  • People who find traditional saunas too intense or uncomfortable.
  • Those with respiratory sensitivities who prefer lower ambient temperatures.
  • Home users looking for energy efficiency and easier installation/maintenance.
  • Athletes focused on muscle recovery and reduced inflammation.

Ultimately, both infrared and traditional saunas offer compelling benefits.

Your choice will depend on your personal preferences for heat intensity, desired health outcomes, budget, and practical considerations for installation and ongoing use.

Essential Accessories: Enhancing Your Sauna Experience

While the infrared panels are the heart of your sauna, a few thoughtfully chosen accessories can significantly enhance your comfort, safety, and overall therapeutic experience. These aren’t just add-ons.

They contribute to making your sauna a truly personalized and effective wellness sanctuary.

Ergonomic Seating and Backrests

Comfort is paramount for a relaxing and beneficial sauna session.

Sitting uncomfortably can detract from the experience and even shorten your session.

• Ergonomic Benches: While your DIY sauna will have a built-in bench, consider its design. Ensure it’s wide enough for comfort and allows for different sitting positions.
• Sauna Backrests: These are perhaps the most vital comfort accessory. Many infrared saunas have panels on the back wall, and leaning directly against them can be uncomfortable due to heat. A contoured or slatted wooden backrest provides a comfortable barrier, allowing air circulation, and supporting your spine. Look for ones made from untreated cedar or aspen.
• Headrests: A small, ergonomically shaped wooden headrest can cradle your neck and head, allowing for deeper relaxation, especially if you plan to lie down on the bench.
• Importance: Proper seating and back support allow you to relax fully, which is crucial for maximizing the stress-reduction benefits of sauna therapy. They also prevent direct, prolonged contact with hot panel surfaces.

Towels and Hygiene Products

Maintaining hygiene in your sauna is straightforward, and the right towels are your first line of defense.

• Sauna Towels: Use large, absorbent towels during your sessions. Place one on the bench where you sit or lie to absorb sweat directly. This protects the wood from stains and prevents the buildup of sweat and oils, which can lead to odors and require more frequent deep cleaning of the wood.
• Body Towels: Have a separate towel for drying off after your session and before showering.
• Microfiber vs. Cotton: While cotton is traditional, high-quality microfiber towels can be even more absorbent and quicker drying.
• Natural Cleaners: As mentioned in maintenance, avoid harsh chemicals. A spray bottle with diluted white vinegar or a mild, natural cleaning solution can be used for quick wipe-downs after each session on wood surfaces only, avoid panels.
• Importance: Using towels is a simple yet highly effective way to keep your sauna clean, hygienic, and extend the life of your wood surfaces. It also makes post-session cleanup much easier.

Lighting and Ambiance Enhancements

The right lighting can transform your sauna from a functional space into a tranquil retreat, significantly impacting your mental state during a session.

• Dimmed Lighting: Bright lights can be jarring. Opt for lighting that can be dimmed to a soft glow.
• Color Light Therapy Chromotherapy: Many high-end infrared saunas integrate LED chromotherapy systems. These allow you to select different colors, each associated with different moods or therapeutic benefits e.g., blue for calming, red for energizing, green for balance. You can purchase standalone chromotherapy light kits for DIY installation.
• Salt Lamps: A Himalayan salt lamp can add a warm, soothing glow and is believed by some to release negative ions, potentially purifying the air, though scientific evidence for the latter is limited.
• Importance: Creating a serene ambiance is key to maximizing the stress-reduction and relaxation benefits of sauna therapy. It helps calm the mind and allows for deeper introspection.

Timers and Controls

While your infrared panels will come with a basic controller, advanced timers and smart controls can offer greater convenience and customization.

• Digital Controllers: Essential for setting temperature and session duration. Look for user-friendly interfaces.
• Smart Sauna Controls App-Enabled: Some modern controllers can be integrated with smartphone apps, allowing you to pre-heat your sauna remotely, adjust settings, and monitor usage. This is incredibly convenient if you want your sauna ready precisely when you get home.
• Programmable Timers: Allows you to set specific start times for pre-heating or schedule regular sessions.
• Importance: Precise control over your sauna experience ensures it’s always ready when you are, optimizes energy use, and allows you to tailor sessions to your exact needs.

By thoughtfully integrating these accessories, you can elevate your infrared sauna from a basic heating box to a luxurious, personalized wellness haven, enhancing both its functionality and your enjoyment.

Integrating Other Wellness Modalities: Beyond Just Heat

An infrared sauna, while powerful on its own, can become an even more potent tool for well-being when combined with other complementary wellness modalities.

This holistic approach amplifies the benefits, targeting multiple aspects of health simultaneously, leading to a more profound and comprehensive experience.

Chromotherapy Color Light Therapy

Chromotherapy involves the use of colored light to influence mood, energy levels, and overall well-being.

Many modern infrared saunas come with integrated LED chromotherapy lighting systems, or you can purchase standalone kits for DIY installation.

• How it Works: Different colors are believed to resonate with various bodily systems and psychological states. For example:
  • Red: Stimulating, energizing, associated with circulation and vitality.
  • Blue: Calming, soothing, promotes relaxation and sleep.
  • Green: Balancing, harmonizing, associated with nature and healing.
  • Yellow: Uplifting, promotes clarity and happiness.
• Integration: During a sauna session, you can select a specific color or cycle through colors based on your desired mood or therapeutic goal. The gentle light combined with the infrared heat creates a unique sensory experience.
• Benefits: Can enhance relaxation, improve mood, and potentially aid in stress reduction. While scientific evidence for direct physiological benefits is still emerging, the psychological impact of colored light is well-documented.

Sound Therapy and Meditation

The enclosed, quiet environment of a sauna provides an ideal setting for incorporating sound therapy and meditation practices.

• Calming Podcast: Playing soft, ambient podcast or nature sounds can deepen relaxation and enhance the meditative aspect of your session. Ensure any speakers are designed to withstand sauna temperatures if installed inside, or use high-quality external speakers.
• Guided Meditation: Use guided meditation audio to focus your mind, practice mindfulness, and reduce stress. Many apps offer guided meditations tailored for relaxation or specific wellness goals.
• Binaural Beats: These are auditory illusions perceived when two different pure-tone sine waves, with frequencies differing by a small amount, are presented to a listener dichotically one tone in each ear. The brain perceives a “beat” at the frequency difference, which can entrain brainwaves to states associated with relaxation alpha waves or deep sleep delta waves.
• Benefits: Reduces anxiety, improves focus, promotes mental clarity, and enhances the overall de-stressing effects of the sauna. The combination of warmth and soothing sound can lead to a deeply restorative experience.

Aromatherapy Essential Oils

Aromatherapy, the use of essential oils for therapeutic purposes, can significantly elevate the sensory experience of your infrared sauna.

• Safe Application: Unlike traditional saunas where oils can be added to water on hot rocks, direct application to hot surfaces or panels in an infrared sauna is not recommended as it can damage the panels or create a fire hazard.
  • Diffusers: The safest method is to use a cold-air diffuser or a nebulizing diffuser placed outside the sauna, allowing the scent to gently waft in through the open door or vent.
  • Terracotta/Ceramic Dish: Place a few drops of essential oil on a small terracotta or ceramic dish inside the sauna, away from direct contact with panels. The gentle heat will slowly release the aroma.
• Beneficial Oils:
  • Lavender: Calming, promotes relaxation and sleep.
  • Eucalyptus/Peppermint: Invigorating, aids respiratory clarity use sparingly.
  • Lemon/Orange: Uplifting, mood-enhancing.
  • Sandalwood/Frankincense: Grounding, meditative.
• Benefits: Can reduce stress, improve mood, clear sinuses, and create a more immersive and personalized wellness environment. Always use high-quality, pure essential oils and never apply directly to skin in the sauna.

Post-Sauna Practices: Extending the Benefits

The benefits of an infrared sauna session don’t end when you step out.

What you do immediately afterward can amplify and prolong the positive effects.

• Cold Shower/Plunge: A quick cold shower or even a cold plunge after a sauna session is a classic contrast therapy. It can boost circulation, invigorate the body, and enhance endorphin release. Start with a comfortable cool and gradually decrease the temperature.
• Hydration: Your body loses significant fluids through sweating. Rehydrate immediately with plenty of water. Adding electrolytes e.g., a pinch of sea salt, coconut water, or an electrolyte drink can replenish lost minerals.
• Stretching/Light Movement: Your muscles will be warm and pliable after a sauna. Gentle stretching or light yoga can enhance flexibility and further aid muscle recovery.
• Rest and Reflection: Allow your body and mind time to cool down and integrate the experience. This is an excellent time for quiet reflection, reading, or journaling. Avoid immediately jumping into strenuous activity or stressful situations.

By strategically combining infrared sauna therapy with chromotherapy, sound, aromatherapy, and mindful post-sauna practices, you can create a truly synergistic wellness routine that addresses multiple dimensions of your health, from physical recovery to mental tranquility.

Safety Protocols: Ensuring a Safe and Beneficial Sauna Experience

While infrared saunas are generally considered very safe and offer a gentler alternative to traditional saunas, adherence to safety protocols is paramount.

Whether you’re building a DIY unit or using a pre-built one, understanding and implementing these guidelines will ensure your experience is both beneficial and without risk. Remember, the goal is wellness, not distress.

Hydration Before, During, and After

This is perhaps the most critical safety measure.

You will sweat significantly in an infrared sauna, leading to fluid and electrolyte loss.

• Before: Drink 16-24 ounces of water an hour or two before your session. Being well-hydrated is crucial for effective sweating and preventing dehydration.
• During: Keep a bottle of water preferably glass or stainless steel inside the sauna with you. Take sips periodically throughout your session, especially if it’s a longer one.
• After: Immediately after exiting the sauna, continue to rehydrate. Aim for another 24-32 ounces of water. Consider adding electrolytes e.g., a pinch of sea salt, coconut water, or an electrolyte-rich drink to replenish lost minerals. Dehydration can lead to dizziness, headaches, and fatigue.

Session Duration and Temperature Guidelines

It’s tempting to push limits, but moderation is key, especially when starting out.

• Start Low and Go Slow: If you’re new to infrared saunas, begin with shorter sessions at lower temperatures.
  • Temperature: Start at 110-120°F 43-49°C. You can gradually increase to 130-150°F 54-66°C as your body acclimates. Rarely should you need to exceed 150°F for therapeutic benefits in an infrared sauna.
  • Duration: Begin with 15-20 minute sessions. As you become accustomed, you can gradually extend the time to 30-45 minutes. Some experienced users go up to 60 minutes, but this isn’t necessary for most benefits.
• Listen to Your Body: This is the most important rule. If you feel dizzy, lightheaded, nauseous, or excessively uncomfortable at any point, exit the sauna immediately. Don’t try to “power through.”
• Cool Down: After your session, allow your body to cool down gradually. Avoid immediately taking a very hot shower, which can prolong sweating and potential dizziness. A cool or lukewarm shower is often recommended.

Electrical Safety Especially for DIY Builds

As highlighted in the construction section, electrical safety cannot be overstated.

• Professional Installation: If you are not a licensed electrician, always hire one to connect your sauna panels to your home’s electrical system, especially for dedicated circuits.
• Dedicated Circuits: Ensure your sauna has a dedicated circuit with appropriate amperage and voltage 120V or 240V as specified by your panel manufacturer. Overloading a circuit is a serious fire hazard.
• Proper Grounding: All electrical components and the sauna structure must be properly grounded to prevent electrical shock.
• No Frayed Wires: Regularly inspect all visible wiring for any signs of damage, fraying, or loose connections. If found, power off the sauna and have them repaired by a qualified person.
• Water and Electricity Don’t Mix: Keep water away from electrical panels, heaters, and wiring. This means no spraying water directly on panels or cleaning with excessive moisture.
• Ventilation for Electronics: Ensure any control boxes or power supplies have adequate ventilation and are not enclosed in a way that could lead to overheating.

Contraindications and When to Avoid Sauna Use

While generally safe, there are specific conditions or circumstances where infrared sauna use is not recommended or requires medical consultation.

• Pregnancy: Pregnant women should avoid sauna use due to the risk of overheating and potential harm to the fetus.
• Fever or Illness: If you have a fever or are acutely ill, avoid the sauna. It can exacerbate your condition and dehydration.
• Cardiovascular Conditions: Individuals with severe cardiovascular disease, unstable angina, recent heart attack, or uncontrolled high blood pressure should consult their doctor before using a sauna.
• Implants: Individuals with metal implants, pacemakers, or other medical devices should consult their physician. While far infrared is generally safe, proximity to strong electromagnetic fields even low EMF is a consideration. Silicone implants might also be affected by heat.
• Medications: Some medications e.g., diuretics, blood pressure medications can affect your body’s ability to regulate heat or increase the risk of dehydration. Consult your doctor if you are on medication.
• Children and Elderly: Children and very elderly individuals may have a reduced ability to regulate body temperature and are more susceptible to heat stress. Supervise children carefully and consult a doctor for the elderly.
• Open Wounds/Skin Conditions: Avoid sauna use with open wounds, severe sunburn, or certain active skin conditions that could be irritated by heat or sweat.
• Alcohol/Drug Use: Never use a sauna under the influence of alcohol, recreational drugs, or medications that impair judgment or cause drowsiness. This significantly increases the risk of dehydration, overheating, and other serious health issues.

Always err on the side of caution and consult your healthcare provider if you have any underlying health conditions or concerns before starting infrared sauna therapy. Prioritizing safety ensures that your sauna becomes a source of genuine wellness, not a risk.

Frequently Asked Questions

What are the main benefits of infrared panels for a sauna?

Infrared panels primarily offer benefits like deep detoxification through sweat, significant pain relief for muscles and joints, improved circulation and cardiovascular health, skin rejuvenation, and profound stress reduction and relaxation due to the gentle, penetrating heat.

How do infrared panels differ from traditional sauna heaters?

Infrared panels directly heat your body using radiant energy, similar to the sun, whereas traditional sauna heaters warm the air around you through convection, often to much higher temperatures.

This results in a deeper sweat at a lower ambient temperature with infrared.

Is it safe to build my own infrared sauna with these panels?

Yes, it can be safe to build your own infrared sauna, but it requires careful planning, adherence to electrical codes, and proper installation of panels and insulation. Consulting with a licensed electrician for wiring is strongly recommended to ensure safety and compliance.

What kind of wood should I use for my DIY infrared sauna?

The best woods for an infrared sauna are untreated, kiln-dried Western Red Cedar, Basswood, or Aspen. These woods are naturally resistant to rot, stable in heat, and do not off-gas harmful chemicals when heated.

What wood types should I avoid for a sauna?

Avoid pressure-treated lumber, pine, spruce, fir, plywood, particle board, or any wood that has been varnished, stained, or painted. These woods can release harmful chemicals, sap, or odors when heated, posing health risks.

How much electricity do infrared panels use compared to traditional heaters?

Infrared panels are significantly more energy-efficient.

A typical infrared sauna uses 1.2kW to 2.5kW, whereas traditional heaters can use 4kW to 9kW, leading to lower operating costs for infrared saunas.

How long should I preheat my infrared sauna?

Infrared saunas generally require shorter preheat times, typically 10-20 minutes, or you can even start your session immediately as they heat your body directly rather than the air.

How long should a typical infrared sauna session last?

For new users, start with 15-20 minute sessions at a lower temperature 110-120°F. As you acclimate, you can gradually increase to 30-45 minutes at temperatures between 130-150°F. Always listen to your body.

Can infrared panels help with pain relief?

Yes, infrared panels are highly effective for pain relief.

The penetrating heat increases circulation, relaxes muscles, and can reduce inflammation, offering relief from chronic pain, muscle soreness, and joint stiffness.

What are full-spectrum infrared panels?

Full-spectrum infrared panels emit near, mid, and far infrared wavelengths.

This provides a broader range of therapeutic benefits, combining the cellular regeneration aspects of near infrared with the deeper heating and detoxification of far infrared.

Do infrared saunas emit EMFs?

All electrical devices emit some level of Electromagnetic Fields EMFs. High-quality infrared panels, like those from Clearlight or Sunlighten, are specifically designed with ultra-low EMF/ELF technology to minimize exposure, making them a safer choice.

How do I clean and maintain my infrared sauna panels and interior?

Wipe down wood surfaces with a clean, damp cloth after each use. For deeper cleaning, use a very mild, non-toxic cleaner on wood only. Never apply water or cleaning solutions directly to infrared panels. Avoid harsh chemicals or abrasives.

Is it safe to use essential oils in an infrared sauna?

Yes, but with caution.

Do not apply essential oils directly to hot panels or surfaces.

Use a cold-air diffuser outside the sauna, or place a few drops on a small terracotta or ceramic dish inside the sauna, away from direct heat sources.

Can I install chromotherapy lights with my infrared panels?

Yes, chromotherapy color light therapy LED systems can be integrated into a DIY infrared sauna.

Many kits are available for purchase that can be installed on the ceiling or walls to enhance the ambiance and therapeutic experience.

What are the electrical requirements for installing infrared panels?

Most infrared panel setups require a dedicated electrical circuit, often 120V for smaller units or 240V for larger saunas with more panels. The specific amperage will depend on the total wattage of your panels, so always refer to the manufacturer’s instructions and consult an electrician.

What kind of insulation is best for a DIY infrared sauna?

Mineral wool or rigid foam insulation like polyisocyanurate are excellent choices for insulating your sauna walls and ceiling. They offer good thermal resistance and are suitable for the sauna environment. A foil vapor barrier on the interior side is crucial.

Can I use an infrared sauna if I have metal implants?

It’s generally recommended to consult your physician if you have metal implants, pacemakers, or other medical devices before using an infrared sauna. While far infrared is not typically an issue, it’s best to get professional medical advice.

What should I wear in an infrared sauna?

Most people wear minimal clothing, such as a swimsuit, shorts, or just a towel wrapped around them, to allow the infrared heat to directly reach the skin.

Always use a towel on the bench to absorb sweat and protect the wood.

How often can I use an infrared sauna?

Many people use infrared saunas 3-4 times a week for consistent benefits.

Some daily users report positive results, while others prefer 1-2 sessions a week.

The frequency depends on individual tolerance, health goals, and lifestyle.

What is the most important safety rule when using an infrared sauna?

The most important safety rule is to listen to your body and stay hydrated. If you feel dizzy, nauseous, or excessively uncomfortable at any point, exit the sauna immediately and cool down. Always drink plenty of water before, during, and after your session.