How to Use an Infrared Sauna: A Beginner's Guide

Before You Start

Hydrate beforehand — drink a glass or two of water. Have a towel to sit on and another to wipe sweat. Remove jewelry and, ideally, shower first.

Temperature & Heat-Up

Set the cabin to a comfortable 120–140°F to start. Infrared works at lower temperatures than traditional saunas, and you'll still sweat heavily. Most units reach temperature in 10–15 minutes; you can also step in earlier and warm up as it heats.

Session Length

Beginners should start with 10–15 minutes and build up gradually to 20–40 minutes as tolerated. Longer isn't necessarily better — listen to your body.

What to Wear

Less is more for infrared, since the light needs to reach your skin. A swimsuit, light shorts, or a towel is ideal. Avoid heavy clothing that blocks the heat.

During the Session

• Sip water if you have it with you.
• Relax — read, breathe, or listen to music.
• If you feel dizzy, lightheaded, or unwell, end the session and cool down.

After Your Session

Cool down gradually, rehydrate well, and consider a cool shower. Leave the sauna door open afterward to air it out (see our maintenance guide).

How Often?

Many people use an infrared sauna 3–4 times per week. Consistency matters more than marathon sessions. Always check with your doctor first if you're pregnant, have a heart condition, or take medication affecting heat tolerance.