Infrared Sauna Temperature and Time Recommendations for Beginners

Infrared saunas have gained immense popularity in recent years for their numerous health benefits, including relaxation, detoxification, pain relief, and improved skin health. While the benefits are undeniable, newcomers to the world of infrared saunas often have questions about how to use them effectively, particularly when it comes to temperature and time. In this blog post, we’ll provide recommendations tailored specifically for beginners to help you make the most of your infrared sauna sessions.

Understanding Infrared Saunas

Before we dive into temperature and time recommendations, it’s essential to understand how infrared saunas work. Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to directly heat your body. This radiant heat penetrates the skin more deeply, producing a more intense sweat at lower temperatures.

Choosing the Right Temperature

The ideal temperature for your infrared sauna session can vary depending on your tolerance and comfort level. However, for beginners, a temperature range of 100°F to 130°F (37°C to 54°C) is generally recommended. Start at the lower end of this range and gradually increase the temperature as you become more accustomed to the heat.

Here’s a step-by-step guide to help you choose the right temperature:

Start at a lower temperature: For your first few sessions, set the sauna to around 100°F (37°C). This will allow your body to acclimate to the heat slowly. 

Increase the temperature gradually: As you become more comfortable, increase the temperature by 5-10°F (2-5°C) in subsequent sessions until you reach your desired range.

Listen to your body: Pay attention to how you feel during the session. If you start to feel uncomfortable, dizzy, or lightheaded, it’s essential to exit the sauna and cool down.

Stay hydrated: Drink plenty of water before, during, and after your session to stay properly hydrated.

Determining the appropriate assembly length

Session length is another important aspect of your infrared sauna experience. Beginners aim for 15 to 30 minutes. Again, listening to your body is important. If you start to feel too hot or uncomfortable, it is far better to leave the sauna before the recommended time.

Here are some tips for figuring out the right session length:

Start with short sessions: Aim for 15-20 minutes in the first session to allow your body to get used to the heat.