Traditional vs. Infrared Sauna? Understanding the Key Differences
For centuries, heat has been a cornerstone of recovery and wellness. From snowy Finnish winters to modern recovery rooms, saunas have been used to relax muscles, improve circulation, and restore the mind.
But not all saunas are the same — and understanding the difference between traditional and infrared saunas can help you choose the right one for your recovery goals.
The History & Tradition of the Traditional Sauna
The traditional sauna has roots going back over 2,000 years in Finland. These wood-heated cabins were more than just a place to warm up — they were central to community life. Families and friends would gather to sweat, cleanse, and connect.
Near lakes or snowy rivers, the routine often included alternating between the hot sauna and a cold plunge — a practice still popular today for its invigorating benefits.
Modern traditional saunas typically heat to 160–200°F, with heat generated by electric heaters or wood stoves. Pouring water over heated stones adds humidity and intensifies the experience.
How a Traditional Sauna Works
A traditional sauna heats the air first, which then warms your skin and raises your core body temperature. This:
Triggers sweating for detoxification.
Raises your heart rate — similar to moderate exercise.
Stimulates heat shock proteins, which help repair and protect cells.
The intense heat provides an immediate whole-body effect, making it perfect for short sessions or pairing with cold exposure for contrast therapy.
Our Traditional Sauna, featuring your own personal cold plunge - the perfect reset for you and up to 5 guests.
The Science Behind Infrared Saunas
Infrared saunas use infrared light waves to heat the body directly, without dramatically raising the surrounding air temperature. These wavelengths can penetrate up to 1.5 inches into muscle and soft tissue, producing a deep, warming effect from the inside out.
Typical temperatures are lower (110–140°F), which allows for longer sessions and makes it a good option for those who find traditional sauna heat overwhelming.
The targeted, gentle warmth may improve blood flow to specific areas, reduce localized soreness, and promote muscle recovery — all without the intense environmental heat.
Infrared sauna - mild temperature-wise compared to our traditional sauna but preferred by many.
Benefits for Recovery
Traditional Sauna:
Cardiovascular conditioning — raises heart rate, similar to light exercise.
Fast full-body sweat — helps flush waste products and improve circulation.
Perfect for contrast therapy — the high heat creates a strong temperature change when paired with a cold plunge.
Infrared Sauna:
Deep tissue heating — may target muscle soreness more directly.
Lower air temperature — more comfortable for heat-sensitive individuals.
Longer session potential — allows extended relaxation and recovery.
Which One Should You Choose?
If you want a quick, intense heat session that pairs perfectly with cold plunge recovery, the traditional sauna is your best choice. It delivers a powerful cardiovascular boost and works beautifully in a contrast therapy protocol.
If you prefer a gentler, deep-penetrating warmth and more bias towards improving muscle soreness, an infrared sauna may be ideal.
Some athletes and recovery-focused individuals use both, depending on their training load, time available, and how they feel that day.
Note on Hydration and Performance: Traditional saunas cause significant sweat loss, which can lead to dehydration if fluids are not replaced. For athletes, this dehydration may negatively affect strength, endurance, and overall performance. We recommend avoiding traditional sauna use in the 24 hours before a competition or intense training event. Always hydrate well before and after your sauna session.
Experience It for Yourself
At Optimum Health, our private recovery rooms feature both a traditional sauna — the same style used for centuries — and an infrared sauna for deep, gentle heat. Pair either option with our cold plunge for maximum circulation, inflammation reduction, and recovery benefits.
With our Free Contrast Therapy Guest Pass, you can bring a friend or up to 5 guests at no extra cost and experience the reset for yourself. We provide the towels, music, and space — all you need to do is show up.
