Infrared vs traditional sauna: what’s the difference?
Infrared rooms heat your body with panels at about 110–135°F; traditional saunas heat the air to about 150–195°F and let you pour water on hot stones. They cost about the same per visit, but feel very different.
Both are called saunas. They’re different experiences, and studios don’t always say which one they sell.
The short version
| Traditional sauna | Infrared sauna | |
|---|---|---|
| Heat source | Wood or electric stove heating stones | Infrared panels |
| Air temperature | About 150–195°F | About 110–135°F |
| Steam | Yes, pour water on the stones | No |
| Setting | Often shared and social, with a cold plunge | Usually a private room for one or two |
| Session | 60–90 minute slots, or a day pass | 30–60 minute private sessions |
Temperatures: Cleveland Clinic.
How the heat feels
A traditional sauna heats the air. When someone pours water on the stones, a wave of steam (löyly, in Finnish) makes the room feel much hotter for a minute. You come out red and then head for the cold plunge.
An infrared sauna heats you more than the air. The room stays cooler, you sweat more slowly, and there’s no steam. Many people read, listen to something or meditate.
What it costs
Across the saunas on this site, a single visit to a traditional public sauna costs a median of $45, and a private infrared session $50 (prices from each business’s own site, September 2026). The difference is what you get: a shared sauna with cold plunges and rest areas, or a private room. Infrared studios mostly sell monthly memberships and intro offers. See sauna prices by city.
Which one to book
- You want the classic experience: heat, cold plunge, repeat. Book a traditional sauna. Start with the wood-fired saunas.
- You find high heat hard: try infrared. It runs cooler.
- You want privacy: infrared rooms are usually private. Some traditional saunas rent private rooms too.
Health caution for both: if you are pregnant, have a heart condition or another health condition, ask your doctor first.
Frequently asked questions
Is an infrared sauna a real sauna?
It’s a heated room, but not a sauna in the Finnish sense: there are no hot stones, no steam and the air is much cooler. That’s why this site lists infrared studios in their own section.
Which is better, infrared or traditional?
Neither is better in general. Infrared suits people who find high heat hard to take, since it runs cooler (Mayo Clinic). A traditional sauna gives you the steam, the cold plunge and usually a social setting.
How do I know which kind a studio has?
Look for “infrared”, “full spectrum” or “light sauna” on the studio’s site: those are infrared. “Finnish”, “wood-fired”, “löyly”, “banya” or a stove with stones mean traditional. Each listing on this site shows the heat type.