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

Learning how to use an infrared sauna is simple once you know four things: what temperature to set, how long to stay in, how to hydrate, and how quickly to build up. Infrared saunas run cooler than traditional saunas, usually 110°F to 140°F, so they feel gentle, but the heat still works your body. This guide covers each step so a first-time user can sit down, run a safe session, and get real benefit without guessing.

The short answer

To use an infrared sauna, drink 16 to 24 ounces of water beforehand, set the cabin to a beginner-friendly 110°F to 120°F, and sit for 10 to 15 minutes for your first few sessions. Wear light clothing or a towel, bring a second towel to sit on and wipe sweat, and step out if you feel dizzy or nauseous. Cool down for 5 to 10 minutes before showering, and rehydrate with another 16 to 24 ounces of water. Over 2 to 4 weeks, add a few minutes and a few degrees per week until you reach a comfortable 20 to 40 minutes at 120°F to 140°F. Most people use an infrared sauna 3 to 4 times a week. If you have a heart condition, are pregnant, or take medication that affects heat tolerance, check with your doctor first.

Before your session: how to prepare

Start hydrated. Heat therapy pulls water out through sweat, and dehydration is the main risk the Cleveland Clinic flags with sauna use, so drink 16 to 24 ounces of water in the 30 minutes before you go in. Skip alcohol beforehand, since it raises dehydration and fainting risk. Wear light clothing, a swimsuit, or wrap in a towel so your skin can release heat. Bring one towel to sit on and one to wipe sweat. Take off jewelry and metal accessories that can get hot, and leave your phone outside the cabin so screen heat and the temptation to overstay do not become a problem. If your sauna needs preheating, most infrared cabins reach target temperature in 10 to 20 minutes, faster than a traditional heater.

What temperature should an infrared sauna be?

Infrared saunas work at lower air temperatures than traditional saunas because the infrared heaters warm your body directly rather than heating the whole room. A typical range is 110°F to 140°F. Beginners should start at 110°F to 120°F for the first three sessions, then raise the setting by about 5 degrees per week as tolerance builds. Regular users often settle around 120°F to 140°F. A higher number is not automatically better. You get benefit from sustained, comfortable sweating, not from pushing the dial. For a fuller breakdown by sauna type, see our sauna temperature guide.

How long should you stay in an infrared sauna?

Begin with 10 to 15 minute sessions. Add about 5 minutes per week until you reach a comfortable 20 to 40 minutes. Your body needs 2 to 4 weeks to adapt to heat stress, so there is no benefit to jumping straight to a 45 minute session on day one. Listen to your body over the clock: if you feel lightheaded, overheated, or your heart is pounding, end the session early. Many people find 20 to 30 minutes is the sweet spot for a relaxed, sweaty session without feeling drained afterward.

Temperature and time by experience level

Estimates for healthy adults. Adjust to your own comfort and any medical guidance.

Step by step: how to use an infrared sauna

1. Hydrate with 16 to 24 ounces of water in the half hour before your session.
2. Preheat the cabin to your target temperature, starting at 110°F to 120°F if you are new.
3. Wear light clothing or a towel, and lay a towel on the bench to sit on.
4. Sit or recline and relax for 10 to 15 minutes to start, breathing slowly.
5. Sip water during the session if you like, and wipe sweat with your second towel.
6. Step out if you feel dizzy, nauseous, or your heart is racing. There is no prize for staying in.
7. Cool down for 5 to 10 minutes, then shower and rehydrate with another 16 to 24 ounces of water.

After your session: cooling down and rehydrating

Give your body 5 to 10 minutes to cool naturally before you shower. Avoid jumping straight into a cold shower, since the sudden change can cause dizziness for some people. Rehydrate with water and, if you sweated heavily, something with electrolytes. A light snack helps if you feel drained. Many users like to pair the sauna with gentle stretching while muscles are warm. If you plan to add a cold plunge afterward for contrast therapy, that is fine for most healthy adults, but ease into it and keep the cold exposure brief at first.

How often should you use an infrared sauna?

Three to four sessions per week is a common and sustainable routine for most people. Some daily users tolerate short sessions well, but there is no need to go every day to see benefit. What matters more is consistency over weeks. The best time of day is whenever you will actually keep the habit, though many people find an evening session helps them relax before sleep. Our guide on the best time of day to use a sauna covers the tradeoffs. If you are brand new, our what to expect in your first infrared sauna session page walks through the sensations to expect.

Safety: who should be cautious

Infrared saunas are considered low risk for healthy adults, and the Mayo Clinic notes that no harmful effects have been reported at typical use levels. Still, some people should get medical clearance first. Talk to your doctor before using an infrared sauna if you are pregnant, have heart disease, low or unstable blood pressure, or take medication that affects how your body handles heat. Do not use a sauna after drinking alcohol. Stop your session and cool down if you feel faint, nauseous, or notice a pounding heartbeat. This page is general information, not medical advice, so treat any health condition as a reason to check with a clinician before you start.

Common mistakes to avoid

The most common beginner mistakes are starting too hot, staying in too long, and forgetting to hydrate. Cranking the temperature to the maximum on day one does not speed up results and often just makes the session uncomfortable. Skipping water before and after is what leaves people feeling wiped out. Other mistakes include eating a heavy meal right before, wearing heavy clothing that traps heat against the skin, and treating a session as a quick fix rather than a habit built over weeks. Build up slowly and the routine stays enjoyable.

Frequently asked questions

Should you shower before or after an infrared sauna?

Either works, but a quick rinse beforehand removes lotions and oils so you sweat more freely, and a shower afterward washes away sweat. If you shower after, wait 5 to 10 minutes to cool down first and avoid an immediate cold shock.

Can you use an infrared sauna every day?

Many healthy adults tolerate daily short sessions, but 3 to 4 times a week is plenty for most people. Consistency over several weeks matters more than daily use, and rest days are fine.

What should you wear in an infrared sauna?

Wear light clothing, a swimsuit, or wrap in a towel so your skin can release heat and sweat. Avoid heavy fabrics, and remove metal jewelry that can get warm against your skin.

Ready to set up your own routine at home?

Once you know how to use one, a home cabin makes the habit easy to keep. As an authorized retailer with free US shipping and HSA and FSA eligibility on qualifying units, we can help you compare options. Browse our infrared saunas for sale, look at compact portable infrared saunas if space is tight, and read our full sauna buying guide to choose the right model. Many buyers also check whether their purchase qualifies for tax-advantaged spending on our HSA and FSA page. Questions? Reach out and a real person will help.