Saunas, Infrared Saunas, and Steam Rooms
By Larry Betz | Prepared Not Paranoid https://www.preparednotparanoid.com/
Updated November 9, 2026
We start with the oldest recovery tool there is: heat. It's also one of the best researched.
Welcome to Part 1 of the Recovery Strategies series. If you missed it, start with the Introduction for an overview of all seven recovery tools and what the research says about each one.
Traditional Sauna or Infrared Sauna?
It's one of the most common questions I get about recovery. Both make you sweat, boost circulation, and help you relax, but they work very differently.
A traditional sauna heats the air around you, typically to about 150 to 200°F.
An infrared sauna uses infrared panels to warm your skin directly, and your circulation carries that heat inward. The air stays cooler, usually around 110 to 140°F, so many people find they can stay in longer and more comfortably.
When I was first introduced to infrared saunas, the options were limited to large units that needed a dedicated space and power source. Today there are home options for every space and budget, from a portable tent to a full cabin.
Traditional (Finnish) Saunas
Traditional saunas heat the air to about 150 to 200°F with low humidity, around 10 to 20%. That intense heat drives heavy sweating, raises your heart rate, and increases blood flow, which supports muscle recovery and relaxation.
What the research supports:
Heart health and longevity. A 2018 review in Mayo Clinic Proceedings found that frequent sauna use is linked to a lower risk of heart disease, stroke, and early death.
Muscle and joint comfort. A systematic review of regular dry sauna bathing found benefits for musculoskeletal conditions, including easing arthritis pain and stiffness, along with improved quality of life.
Stress relief and mood. The heat helps quiet the nervous system. Many people report less anxiety and better mental clarity after a session.
Immune response. One sauna session can briefly raise white blood cell counts, and early research hints at fewer colds, though more study is needed.
A word on "detox": Sweating cools you and cleanses the skin's surface, but research shows it removes only trace amounts of toxins. Your liver and kidneys do that job. Enjoy the sauna for what it really does well.
I'm a big believer in the sauna. Used regularly and safely, it's one of the most time-tested recovery tools there is.
Example model: Traditional home sauna on Amazon
Infrared Saunas
Infrared saunas use infrared light, a type of invisible energy just beyond the visible spectrum, to warm your body directly instead of heating the air.
There are three ranges of infrared:
Near-infrared: reaches the deepest, a few millimeters into the skin.
Mid-infrared and far-infrared: absorbed near the skin's surface and felt as gentle, radiant warmth.
Most home infrared saunas, whether a blanket, dome, or full cabin, use far-infrared or a mix of wavelengths. Because the air stays cooler, they're a good fit for people who find a traditional sauna too intense.
What the research supports: Smaller studies, mostly from one Japanese research group, suggest far-infrared heat therapy may help lower blood pressure, improve how blood vessels function, and ease pain and fatigue in conditions like fibromyalgia. The evidence is promising but limited.
Home Infrared Options, From Budget to Full Build
Sauna tent or sauna box. The most affordable way to start. These portable units fold up, plug into a standard outlet, and come with either a steam generator or infrared panels and a small chair. Many run about $150 to $400 and reach roughly 110 to 150°F, according to manufacturers. A great fit for apartments and smaller homes. Example model: Portable sauna tent on Amazon
Infrared sauna blanket. You lie down inside it on a yoga mat, bed, or massage table, and it folds away when you're done. Most run about $300 to $700, and manufacturers list temperatures of about 80 to 160°F. Example model: HigherDOSE infrared sauna blanket on Amazon
Infrared sauna dome. A curved shell that covers your body while you lie down, giving more even heat than a blanket. Most fold for storage and run about $600 to $2,200. Example model: Infrared sauna dome on Amazon
Full-size infrared cabin. The biggest investment, with the most complete experience. One brand I like is High Tech Health in Boulder, Colorado. According to the company, their Transcend® saunas are built with low-EMF heaters, hypoallergenic woods like poplar and hemlock, an active ventilation system that reduces carbon dioxide buildup, and touchscreen controls. Those are manufacturer claims, but the focus on clean materials and air quality makes them a strong choice if you're ready for a full build.
Steam Rooms
Steam rooms go back centuries, from the Turkish hammam to the Roman baths. Unlike a sauna's dry heat, a steam room runs at about 100% humidity and a lower temperature of around 110 to 120°F.
Many people prefer the gentler, moist heat. Steam is especially appealing if you deal with sinus congestion, dry skin, or sore muscles, and it can offer temporary relief of congestion.
The catch is installation. A home steam room needs a steam generator, plumbing, a sealed and tiled space, proper ventilation, and regular maintenance to prevent scale and mold. Some compact units can be added to an existing shower, but for most people the cost and space put a home steam room out of reach. The research on steam is also more limited than for dry or infrared saunas. For most of us, the steam room is a gym or spa treat.
Using Heat Safely
Keep sessions to about 5 to 20 minutes in a traditional sauna, with cool-down breaks. Get out if you feel lightheaded.
Hydrate before and after.
Skip the alcohol. It raises the risk of dangerous drops in blood pressure, heart rhythm problems, and injury, and has played a part in sauna deaths.
Skip it when you're sick or running a fever.
Stand up slowly when you finish. Blood pressure can drop when you stand.
Talk to your doctor first if you have heart disease, a recent heart attack, unstable angina, uncontrolled high blood pressure, low blood pressure, or if you're pregnant.
The Prepared Protector respects the heat. Heat works because it puts real stress on your body, so treat it with the same care you would any other training. Start with short sessions, never go in after drinking, and get out the moment you feel off. If an aging parent or family member wants to try the sauna, help them check with their doctor first and stay close the first few times.
Ask Yourself
Do I want intense heat, or would a gentler infrared session fit me better?
How much space and budget do I really have: a tent, a blanket, a dome, or a full cabin?
Am I being consistent? Two or three sessions a week will do more than one long session a month.
Remember
Heat is one of the oldest recovery tools there is, and the research backs it up. Pick the option that fits your home and budget, keep your sessions reasonable, and use it consistently.
Get Started Today
Get my free Dynamic Warm-Up Guide, a 16-move, head-to-toe warm-up with a video demo for every move. Warm up before you train, recover after. Get it here: Dynamic Warm-Up Guide
Be ready for more than the gym: My free Emergency Preparedness bundle includes the Go Bag Checklist, the Mobile Command Center Checklist, and the First Aid and Trauma Checklist. [Get it here: LINK]
Go Deeper
The Family Safety Toolkit includes 20 ready-to-use checklists across home, family, travel, and preparedness, so your whole family has a plan. [Get the Toolkit here: LINK]
Coming soon: my complete fitness guide. Full programs for building strength, endurance, and mobility at home, plus simple weekly recovery routines that show you how to fit heat, cold, and rest into your training.
Tools I recommend: You'll find the sauna tents, infrared blankets, and recovery gear I recommend in my Amazon store. https://link.amazon/B00AACEyH
Related reading:
Recovery Strategies: Introduction https://www.preparednotparanoid.com/pnp-library/water-intro-3j5am-7tybt
Recovery Strategies, Part 2: Hot Tubs https://www.preparednotparanoid.com/pnp-library/recovery-hot-tubs
Recovery Strategies, Part 3: Cold Plunges, Contrast Therapy, and Cryotherapy https://www.preparednotparanoid.com/pnp-library/recovery-cold
Mobility, Stability, Stretching, and Self Care, Part 3: Movement Preparation and Self-Myofascial Release https://www.preparednotparanoid.com/pnp-library/stretching-mobility-y4rc6-ysepj
References
Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. https://doi.org/10.1016/j.mayocp.2018.04.008
Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413
Pilch, W., et al. (2013). Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 39, 127-135. https://doi.org/10.2478/hukin-2013-0075
Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician, 55(7), 691-696. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
Imamura, M., et al. (2001). Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. Journal of the American College of Cardiology, 38(4), 1083-1088. https://doi.org/10.1016/S0735-1097(01)01467-X
Matsushita, K., et al. (2008). Efficacy of Waon therapy for fibromyalgia. Internal Medicine, 47(16), 1473-1476. https://doi.org/10.2169/internalmedicine.47.1054
Imbeault, P., et al. (2018). Can POPs be substantially popped out through sweat? Environment International, 111, 131-132. https://doi.org/10.1016/j.envint.2017.11.023
Mayo Clinic Staff. Do infrared saunas have any health benefits? https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
Disclaimer
These suggestions are intended to help you and your family build awareness, confidence, and safer decision-making habits. No safety plan, checklist, or training can guarantee 100% protection. The goal is not to create fear, but to help guide families toward more informed, prepared, and practical safety decisions in everyday life. As an Amazon Associate, I earn from qualifying purchases. Product mentions and prices reflect manufacturer information at the time of writing.
This article is for general informational and educational purposes only. It is not medical advice and is not a substitute for guidance from your physician. Talk to your doctor before using saunas, infrared devices, or steam rooms if you have a heart condition, high or low blood pressure, diabetes or reduced sensation in your skin, are pregnant, or take medications that affect heat tolerance, sweating, or blood pressure. Never use a sauna after drinking alcohol, and never fall asleep in a sauna, dome, or sauna blanket. Follow the manufacturer's directions for any home unit. Children and older adults overheat more easily, so keep their sessions short and supervised, and check with their doctor first.
If you feel chest pain, confusion, or faint in the heat, get out, cool down, and call 911.
Awareness gives you time. Time gives you options.
The Prepared Protector is someone who's decided that loving someone means being ready for them, not just hoping things go fine.
Prepared Not Paranoid. Protecting the Most Vulnerable Among Us.
