Last reviewed: October 2026. This article is for general information and is not medical advice. Always speak to your own doctor about your health.
Most healthy adults find an infrared sauna comfortable. But “comfortable” is not the same as “safe for everyone, in every situation.” Heat puts real demands on your body, and a few simple habits make the difference between a relaxing session and a bad one.
We manufacture infrared saunas, and we would rather you read the risks from us than find them out the hard way. This guide covers the common side effects, who should be careful, and how to use a sauna sensibly.
The Short Answer
- For most healthy adults, short sessions with plenty of water are generally considered fine.
- The most common issues are dehydration, dizziness, and feeling unwell from too much heat.
- Pregnancy, fever or illness, and some medical conditions are reasons to avoid a sauna or speak to your doctor first.
- Never combine a sauna with alcohol. Start short, build up slowly, and leave if you feel unwell.
Common Side Effects
Dehydration. You lose water and salts when you sweat. Cleveland Clinic lists dehydration as a risk to be aware of. Drink water before and after every session, and consider bringing water into the cabin.
Dizziness or nausea. Heat can make you light-headed, especially when you stand up quickly or if you are tired, hungry, or dehydrated. Cleveland Clinic advises getting out of the sauna immediately if you feel dizzy or nauseous. Sit for a moment, cool down, and drink water.
Feeling worse when you are already ill. Heat adds stress to the body. If you have a fever or an infection, a sauna is not a way to “sweat it out.” Rest and recover first.
Temporary worsening of some symptoms. Cleveland Clinic notes that heat can temporarily worsen symptoms in people with multiple sclerosis. If you have a long-term condition, ask your doctor how heat affects it.
Effect on sperm health. Cleveland Clinic notes that research suggests prolonged heat exposure can temporarily lower sperm count and sperm health. If you are trying to conceive, discuss sauna use with your doctor.
Skin and comfort issues. Sitting on a hot bench, touching hot surfaces, or staying too long can cause redness or irritation. Use a towel and keep sessions comfortable.
Who Should Be Careful
Please speak to your doctor before using an infrared sauna if you:
- Are pregnant. The American College of Obstetricians and Gynecologists says sauna use can be harmful to the fetus, especially early in pregnancy, according to Cleveland Clinic. Most guidance is to avoid it.
- Are trying to conceive (see the note above).
- Have a heart condition, low blood pressure, or uncontrolled high blood pressure. A sauna session raises your heart rate and increases blood flow, a little like light exercise, so people with these conditions should get medical advice first.
- Take regular medication, especially for blood pressure, or drugs that affect sweating or body temperature. Ask your doctor or pharmacist.
- Have multiple sclerosis or another long-term condition that heat can affect.
- Have any serious medical condition. When in doubt, ask.
Children and older adults can also be more sensitive to heat. Keep children out of the cabin unless your doctor says it is suitable, and never leave them alone near it.
Safe Use: A Simple Routine
These habits reduce most of the common problems:
- Hydrate first. Drink water before you go in, and again afterwards.
- Start short. Cleveland Clinic suggests beginning with 5 to 10 minutes and building up gradually. Experienced users usually keep sessions to about 20 to 30 minutes. Follow the guidance for your own cabin, and never push through discomfort.
- Skip alcohol. Do not use a sauna after drinking, or while drinking. Cleveland Clinic recommends avoiding alcohol when using a sauna.
- Do not use it when you are ill or feverish.
- Do not combine it with fasting, cleanses, or laxatives. This makes dehydration and weakness more likely.
- Stand up slowly and cool down afterwards. A shower can help.
- Stop immediately if you feel dizzy, nauseous, short of breath, or unwell.
Infrared Sauna vs Steam: Is One Safer?
Infrared cabins warm the body at a lower air temperature than a hot, humid steam room, so many people find them easier to tolerate. That does not make them risk free. You still sweat, lose fluid, and put demands on your heart and circulation. For a full comparison, see Infrared Sauna vs Steam Bath.
Equipment and Installation Safety
Your sauna should be safe as a product too. Before you buy or install:
- Have a qualified electrician check your wiring and power point.
- Ask the seller for the exact electrical requirement and a clear warranty.
- Ask about heater quality, safety cut-off, and EMF test details.
- Place the cabin on a level, dry floor with some ventilation, and keep towels, clothes, and objects away from the heaters.
- Use professional installation and usage training.
Our Infrared Sauna Buying Guide for India explains what to ask any seller.
For Gyms, Spas, and Clinics
If you offer infrared sauna to members, guests, or patients, a few steps protect them and your business:
- Use a short health screening form that asks about heart conditions, blood pressure, pregnancy, medication, and fever.
- Display clear usage rules: session time, hydration, no alcohol, and when to stop.
- Keep water available and train staff to recognise dizziness or faintness.
- Clean surfaces between users.
- Describe the sauna as a supportive wellness experience, not a treatment.
For setting this up, see our guides for gyms, spas and resorts, and Ayurvedic and naturopathy clinics.
What Infrared Sauna Is Good For
Used sensibly, an infrared sauna is a comfortable, relaxing heat habit. For a balanced look at what research does and does not support, read Infrared Sauna and Longevity: What the Research Actually Says and 8 Infrared Sauna Benefits for Body and Mind.
Talk to Blizz
If you have questions about choosing or using a cabin, our team is happy to help.
Call or WhatsApp +91 98250 38480 or fill the inquiry form. We respond within 24 hours.
FAQ’s
Is infrared sauna safe?
For most healthy adults, short sessions with enough water are generally considered fine. It is not suitable for everyone. Pregnancy, fever or illness, and some medical conditions call for medical advice first.
What are the side effects of infrared sauna?
The most common are dehydration, dizziness, nausea, and feeling unwell from too much heat. Skin irritation can happen from hot surfaces. Heat can also temporarily lower sperm count and worsen symptoms in people with multiple sclerosis.
Can I use an infrared sauna every day?
Many healthy adults do, but it depends on your health. Keep sessions comfortable, stay hydrated, and check with your doctor if you have a heart condition, blood pressure problems, or take regular medication.
How long should an infrared sauna session be?
Start with 5 to 10 minutes and build up gradually. Experienced users usually stay around 20 to 30 minutes. Stop earlier if you feel unwell.
Is infrared sauna safe during pregnancy?
Most guidance says to avoid it, especially early in pregnancy. Speak to your doctor.
Can I use a sauna with high blood pressure or heart problems?
Only with your doctor’s approval. A sauna session raises your heart rate and increases blood flow, so medical advice comes first.
Can I drink alcohol before a sauna?
No. Avoid alcohol before and during sauna use.
Is an infrared sauna safe for children?
Children can be more sensitive to heat. Keep them out of the cabin unless your doctor says it is suitable, and never leave them unsupervised.
Sources
- Cleveland Clinic: Infrared sauna benefits, risks and safety (includes the American College of Obstetricians and Gynecologists’ statement on sauna use in pregnancy)
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 2018: PubMed
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