Before I dive in, let me clarify a few things. Research supporting some of the claims I make is scarce. I will do my best to highlight this and instead rely on logical reasoning so that, when I make a mistake, you can see where my reasoning is incorrect.

To those of you who are more well-versed in the academic world, my background is in sports science. Ever since the margarine buyout study, as well as the mouse telomere fiasco, I've become fairly disillusioned with empirical research in general. Beyond that, nowadays academic institutions are more interested in securing funding for their research and are therefore barred from challenging flawed thinking and overcoming dogma and hubris. That being said, if my logical reasoning stretches the empirical data too much, I'm happy to receive criticism.

Personally, I would say that the main reason sauna use is beneficial nowadays is that the heat invites you to slow down in an increasingly fast-paced society. It also gives you the opportunity to sit with the growing discomfort of a body that’s heating up. I always close my eyes and observe my body and mind during the last three minutes of a sauna session to practise accepting discomfort.

The heat invites you to slow down in an increasingly fast-paced society. It also gives you the opportunity to sit with the growing discomfort of a body that’s heating up.

Willem

Let’s tackle a few claims and explore how they differ between infrared and traditional steam saunas.

Detoxifying the body

Empirical evidence on this health claim: Limited support. Some metals and chemicals have been measured in sweat, but this does not establish that sauna use meaningfully reduces the body’s overall toxic load or improves health through detoxification. Microplastic removal through sauna sweating has not been established in reliable human trials. Research also does not establish that traditional saunas detoxify better than infrared saunas. The liver and kidneys are central to processing and eliminating waste; lymphatic drainage is not itself a route out of the body. [1]

Yes, sauna use detoxifies the body, but not as much as you might think. The primary ways the body detoxifies are through the liver and the lymphatic system, with movement helping the latter. That being said, sweating does clear heavy metals and microplastics from the body, but not to the degree that some companies and influencers will have you believe.

If detoxifying is what you're after, you're much better off making sure your liver functions, supporting your lymphatic system through massage and movement, and fasting, as toxins can get stored in your white adipose tissue (fat).

Both infrared and steam saunas offer the benefit of sweating, but the steam sauna is far superior because it gets hotter. The steam also makes sweating less effective at cooling you down, which is why your body perspires more.

Cellular health

Empirical evidence on this health claim: Support for heat-stress responses; insufficient evidence for the specific claim. Heat exposure can activate heat shock proteins and other cellular stress responses. However, ordinary sauna use has not been shown to selectively remove senescent cells through apoptosis in humans, or to do so more effectively in traditional saunas. Apoptosis (cell death) and autophagy (recycling components within a cell) are different processes. Laboratory findings about heat and cells do not, by themselves, establish an anti-ageing benefit in people. [1]

Regular sauna use improves cellular health, as heat stress induces what we call apoptosis—or, in layperson’s terms, programmed cell death—where old and dysfunctional cells get recycled to make room for new cells. To be fair, this process happens whenever the body is stressed, but sauna use exposes you gradually and is easier to manage long-term. If you don't allow your body to clear damaged cells, you end up with senescent cells, a.k.a. zombie cells, that continuously release cytokines (inflammatory modulators), leading to an overactive immune system, which leads to sickness—liken it to not doing the dishes and ending up with food leftovers that start to rot

Both infrared and steam saunas affect cellular health. Steam causes a greater degree of programmed cell death, while infrared has a greater impact on energy production. More on this later.

Lowering inflammation

Empirical evidence on this health claim: Mixed evidence. Observational studies associate frequent sauna use with lower levels of some inflammatory markers, but they cannot establish cause and effect. A 2025 review of randomised trials of passive heating found no significant pooled reduction in C-reactive protein. This leaves possible benefits open, but does not establish that either sauna type reliably lowers inflammation through the antioxidant pathway described below. [1], [2]

Sauna use lowers inflammation in a similar way to how weightlifting causes muscles to grow: by forcing the body to respond to increased stress.

When the body is stressed, inflammation rises. This happens in part through free radicals released during metabolism. Free radicals are unstable molecules that can cause DNA damage, You’ve probably heard of antioxidants found in food. These are what we call exogenous antioxidants: compounds that donate an electron to unstable molecules, like Superoxide radical (a reactive oxygen species), to reduce harm. Vitamin C is an example of an exogenous antioxidant. The issue with exogenous antioxidants is that free radicals have benefits as well and completely negating it's effects on the body also removes the health stimulus.

You also have endogenous antioxidants, such as glutathione, that remove the damage effects of free radicals whilst keeping the metabolic benefits of said molecules. These are compounds produced by the body itself as a defense against stress, much like the hormone cortisol, and this is where the reduction in inflammation comes from Your body becomes more efficient at releasing these compounds, which is why regular heat shock makes your body more resilient when fighting inflammation.

Both the steam sauna and the infrared sauna can reduce inflammation, but through different pathways.

Two men relax inside the wooden infrared sauna at Eltham Wellness Centre in Research, Victoria.

Increased circulation and improved blood pressure

Empirical evidence on this health claim: Well supported for the immediate increase in skin blood flow; mixed evidence for lasting improvements. Heat raises heart rate and cardiac output, and blood pressure may fall during recovery. A 2025 review found possible longer-term systolic blood pressure benefits in whole-body heating studies, but no clear overall improvement in several measures of vascular function. Widespread capillary growth, superior heart conditioning compared with exercise, and a clear infrared-versus-traditional advantage are not established by these findings. [1], [2]

Extended exposure to heat is a fantastic workout for your cardiovascular system. Your blood vessels dilate to bring more blood to the surface of your skin, with the aim of lowering your internal temperature.

This dilation immediately lowers your blood pressure, but it also makes your blood vessels more elastic, allowing for better blood pressure regulation. Beyond that, you also get capillary growth—the growth of smaller blood vessels—leading to greater nutrient delivery, quicker removal of carbon dioxide and higher local oxygen levels.

As for the heart, exposure to heat is great for cardiovascular conditioning because the heart is gradually challenged to work harder, allowing for greater contractile efficiency. Hard conditioning, on the other hand, tends to drive the heart to beat faster rather than move more blood per beat.

Infrared saunas tend to boost circulation more locally, depending on the position of your body, and steam saunas impact the body more globally.

Improved energy

Empirical evidence on this health claim: Preliminary evidence for reduced fatigue; insufficient evidence for the proposed explanation. Small infrared sauna studies report improvements in fatigue, but do not yet establish that infrared waves “feed” mitochondria or that infrared saunas outperform traditional saunas. Mitochondrial effects reported in laboratory research have yet to establish that living indoors causes an infrared deficiency or that sauna use corrects one. [1], [4]

Let’s refresh your memory of high school biology for a moment. When we talk about energy, we’re talking about biological energy, also known as ATP: adenosine triphosphate. The release of one of its three phosphate groups makes energy available, and metabolic processes, including those involving the Krebs cycle, allow that phosphate group to be reattached.

The main reason energy improves when sitting in the sauna has to do with your mitochondria. Our relationship with mitochondria has deep evolutionary roots. This relationship is why we’ve been able to go from single-celled organisms to what we are today. Mitochondria produce energy for us, and we feed and protect them.

Infrared sauna use is far superior when it comes to boosting mitochondrial health because infrared waves “feed” the mitochondria. As we receive less and less infrared light through living indoors, our mitochondria suffer. It is even fair to say that illness, by and large, is preceded by mitochondrial dysfunction.

Endurance and heat acclimatisation

Empirical evidence on this health claim: Some support for heat adaptation, but uncertain performance benefits. Repeated heat exposure can change temperature regulation and sweating. However, a 2025 review of ten studies of post-exercise sauna or hot-water immersion found uncertain endurance improvements, with low to very low certainty across outcomes. [3]

Many people don’t realise that much of the fatigue they feel is rooted in temperature regulation, even when it’s cold outside, as heat can build up locally—let's say, in the biceps during a biceps curl.

When areas of the body get too hot, your nervous system reduces neural output, leading to fatigue. Why? Proteins disintegrate if the body doesn’t force this downregulation. Beyond that, chemical reactions also need a certain temperature range to take place.

If you regularly expose yourself to heat, your body gets better at regulating its temperature, leading to less fatigue and far greater endurance.

Both infrared and steam saunas offer this benefit.

Nervous system efficiency

Empirical evidence on this health claim: Limited support for relaxation; insufficient evidence for the broader claim. Small studies report improved relaxation and changes in heart-rate variability, but a 2025 review found no significant pooled longer-term improvement in heart-rate variability. Sauna heat initially places demands on the sympathetic nervous system; relaxation during recovery is a separate response. [1], [2]

A quick lesson in neurobiology: your body is guided by your autonomic nervous system through phylogenetic states—fight, flight, flow and freeze. The first two relate to your sympathetic, or “stress”, nervous system, while the latter two relate to your parasympathetic, or “relaxation”, nervous system.

The body sends signals along afferent pathways to your nervous system’s “control centre”. It, in turn, sends signals along efferent pathways back to the body to help it adapt to stress.

The two main reasons sauna use is so helpful for managing perceived stress are:

You choose to expose yourself to the stress and can remove yourself at any time.
The stress is environmental, giving you an opportunity to learn to reduce mental stress and remain in a state of flow through controlled breathing, conversation, peripheral vision and thought.

I would personally say that infrared saunas come out on top here, as the heat builds up more gradually, and by moving your body away from the panels, you can quickly reduce exposure to heat.

Skin and hair health

Empirical evidence on this health claim: Limited evidence. A small human study found differences in skin hydration and barrier function among regular sauna users. This does not establish increased collagen production, fewer wrinkles or improved hair growth. Findings from infrared lamps, laboratory experiments or other light treatments do not establish the same benefits from an infrared sauna, or superiority over a traditional sauna. Penetration also depends on wavelength; infrared radiation cannot all be treated as one type of exposure. [1], [4]

Exposing yourself to heat improves skin and hair health in the long run because it encourages capillary growth in the skin. This means greater blood circulation, leading to improved nutrient delivery to our hair follicles and skin cells, greater skin elasticity and fewer wrinkles. Beyond that, your pores get unclogged, and collagen production goes up, leading to healthier-looking skin and hair.

Infrared saunas are better in this instance, as the infrared waves penetrate deeper into the tissue, but steam saunas definitely also help.

Less soreness, tension and stiffness

Empirical evidence on this health claim: Some support for symptom relief, with limitations. Small studies suggest sauna use can temporarily reduce pain and stiffness in conditions such as rheumatoid arthritis and ankylosing spondylitis, although benefits do not necessarily persist. These findings do not demonstrate that fascia is the main cause. . Evidence is insufficient to rank infrared above traditional saunas for this benefit. [1], [4]

Sauna use has been shown to reduce soreness and stiffness. However, the proposed mechanisms have changed significantly over time as our understanding of the body has developed. My current understanding is that these benefits are mainly driven by your fascia, rather than necessarily by your muscles.

For those unfamiliar with it, fascia is the tissue surrounding the muscles: a thin film that keeps muscle filaments, sarcomeres and fibres in place, connecting everything. More importantly, it is an integral part of your electric field.

When the body is stressed, prolonged sitting, low electrolyte levels and a lack of infrared exposure can cause the fascia to become “sticky”, leading to soreness.

How do infrared and steam saunas help? Through infrared waves that create structured water to hydrate the fascia, reduced autonomic stress and a more active cardiovascular system.

I would say infrared saunas come out on top here, but steam saunas also have this benefit.

Helps with sleep

Empirical evidence on this health claim: Promising but mainly indirect evidence. Research on warm baths and showers before bed supports improvements in some sleep outcomes, potentially through subsequent heat loss. Sauna-specific evidence is more limited. This does not establish that sauna cooling reliably lowers body temperature below its usual baseline, that this causes a melatonin increase, or that traditional saunas stimulate more melatonin than infrared saunas. [1], [5]

Yes, this is true, and the reason is actually quite simple. The body heats up through external exposure and activates biological mechanisms to lower its internal temperature.

When you step out of the sauna, your body continues shedding heat, bringing its temperature below baseline. This reduction in body temperature leads to an increase in melatonin, the hormone that makes you sleepy.

Steam saunas have a more pronounced impact on your melatonin release, but infrared saunas will help too.

Recover from injury

Empirical evidence on this health claim: Insufficient direct evidence. [1], [4]

Allowing the body to heal from injury is an interesting topic, and my answer might surprise some of you. But let me give you the short version first: yes, sauna use has a pronounced effect on tendon and ligament regeneration.

Now, regarding the nuance: timing. The body thrives on cycles, as every part of the cycle stimulates a different aspect of the healing process. Heat and temporarily increased inflammation increase restructuring signalling to clear old tissue, while cold, followed by a decrease in inflammation, can drive growth and strengthening.

Personally, I've successfully recovered from serious injuries through cyclical exposure to heat and cold, where the morning lends itself to the latter and the evening to the former.

Infrared saunas are far superior for healing from injury, as you can jack up the intensity really quickly by bringing the affected area really close to the heating panel.

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Final words

Sauna use, at this point, probably sounds like the magic bullet, with incredible health benefits. Not quite, because you can definitely overdo it. The real reason sauna use is so good for you is that humans nowadays don't expose themselves to extreme temperatures anymore because of things like air conditioning, central heating, clothing, staying indoors and so forth.

Jumping in an ice bath, infrared sauna or steam sauna really only does one thing: brings you back to a more natural state where your body is allowed to do what it's supposed to do under the right circumstances.