Using a far infrared sauna is simple, but a few small adjustments can make your sessions more comfortable, effective, and enjoyable. Whether you're using an infrared sauna for relaxation, recovery after exercise, or part of a long-term wellness routine, understanding how to use an infrared sauna properly can help you get the most from every session. 

Unlike traditional saunas, far infrared saunas use infrared heat to warm the body directly rather than heating the surrounding air. This creates a gentler sauna experience while still encouraging perspiration and relaxation.

In this infrared sauna using guide, we'll cover:

How to prepare for an infrared sauna session

• Common mistakes to avoid

• How long to stay in an infrared sauna

• Hydration and recovery tips

• Infrared sauna safety recommendations

• How to get the most from your sauna routine

What Is a Far Infrared Sauna?

A far infrared sauna uses infrared heating panels to warm the body directly rather than heating the air around you first. This radiant heat is one reason many users find far infrared saunas more comfortable for longer sessions. Most far infrared saunas operate at lower temperatures than traditional saunas, making them a popular choice for people who prefer a gentler heat experience. 

Many homeowners choose far infrared saunas because they:

• Heat up quickly

• Operate at lower temperatures

• Fit easily into home wellness spaces

• Can be used as part of a regular relaxation or recovery routine

If you're exploring home saunas, browse our collection of Infrared Saunas.

Infrared Sauna Using Guide: How to Get the Most From Each Session

DO – Get Your Blood Flowing Before Each Sauna Session

If you are able to dilate your blood vessels before you enter your sauna, your blood flow will increase. As a result, your tense muscles will relax more easily and bring extra relief to tired joints. These benefits are wonderful if you suffer from arthritis or other chronic pain types.

Some things you can do before entering your sauna to get your blood flowing:

• A quick gym session

• Yoga or Qi Gong

• Jog around the block 

• Jumping jacks or stair runs

DO  – Properly Hydrate

Drinking enough water is highly important. While you sit in your sauna, up to 2% of your fluids will be lost during your session. If you’re under-hydrated, this can lead to further dehydration and fatigue:

• Drink 16 to 20 ounces of water before using your sauna. 

• Avoid drinks with high sugar content, like soda, sweetened coffee drinks, or fruit juices. 

• If you want additional electrolyte support, consider coconut water or a low-sugar electrolyte drink. 

DO – Take a Shower Before You Use Your Infrared Sauna

Bathing or rinsing off before you enter a far infrared sauna will help rid your skin of any excess lotions, oils, makeup products, sweat, and dirt.

Once showered and inside your far infrared sauna, consider using a bath brush or sauna whisk. Use it to brush your skin softly, which will stimulate pores and help with blood circulation.

DO – Choose the Best Sitting Posture

The way far infrared saunas work is by heating your body directly. That means, you should position yourself directly in front of the heaters. Most far infrared saunas include full body heating panels, as well as heaters placed at your feet for maximum coverage.

That being said, here are some tips to help you with positioning for the most infrared sauna benefits:

• Check your posture! Sit up straight so the far infrared heaters will be directly aimed at the front and back of your body.

• If you don’t have full coverage of your body, try rotating every 7 minutes or so.

• Many far infrared saunas come with chromotherapy lighting – use that in tandem with the infrared heater. Choose one light per session.

DO – Start With Short Sessions and Build Gradually

One of the most common questions we hear is: "How long should I stay in an infrared sauna?"

While everyone's heat tolerance is different, most people benefit from gradually increasing their session length over time.

The goal isn't to stay in the sauna as long as possible. Consistency and comfort typically provide better long-term results than excessively long sessions.

Popular Home Far Infrared Sauna Models

If you're considering adding an infrared sauna to your home, these customer favorites are a great place to start:

Dynamic Lucca 2-Person Ultra Low EMF Far Infrared Sauna

Perfect for couples or smaller wellness spaces.

Dynamic Bellagio 3-Person Low EMF Far Infrared Sauna

One of our most popular infrared sauna models for home use.

Golden Designs Visby 3 Person Outdoor-Indoor PureTech™ Hybrid Full Spectrum Sauna

A spacious hybrid option for families or those wanting extra space.

Far Infrared Sauna Using Guide: Common Mistakes to Avoid

DON’T –  Drink Alcohol Before Your Session

Drinking alcohol affects your blood pressure, slowing down your heart rate and your blood circulation. Combining that with the heat of a sauna (which does the opposite to your circulation and heart rate), can be downright dangerous.

Here are a few other risks associated with alcohol use before or during sauna use:

• Lightheadedness, fainting (and heatstroke)

• Headaches & Nausea

• Heart Failure

While some people think that using the sauna for a hangover cure is a good idea to “sweat it out,” we’d advise you to think again! Hangovers are often caused by dehydration. If you aren’t drinking sufficient water and you get in a sauna with a hangover, you can become even more dehydrated, intensifying your symptoms.

DON’T – Pour Water on Your Infrared Sauna Heater

Traditional saunas use heated stones, so you can pour water over the rocks to create steam. Far infrared saunas work differently. Their carbon or ceramic heating panels are built into the walls, floor, or surrounding surfaces to warm your body directly.

Because of that, infrared heaters should never be exposed to water. Pouring water on them can damage the panels, create an electrical hazard, and void your warranty.

If you want steam, a traditional sauna is the better fit. If you want a gentler, dry heat experience, a far infrared sauna is designed for that purpose.

Many infrared saunas also include features like chromotherapy lighting, which can enhance the atmosphere without adding moisture to the cabin.

DON'T – Use Long Infrared Sauna Sessions Immediately Before Intense Exercise 

Many people enjoy using an infrared sauna as part of a fitness routine, but timing matters.

Short sessions of 5–10 minutes before exercise may help warm up muscles and increase comfort during movement.

However, longer sessions before intense workouts may:

• Increase fatigue

• Contribute to dehydration

• Reduce exercise performance

For most people, using an infrared sauna after exercise is the better choice because it supports relaxation and recovery.

DON’T – Forget to Cool Down After Your Session

After you leave the far infrared sauna session, you should cool down. Take a room-temperature shower or plunge in the pool.

Afterward, sit or lie down to finish cooling down. You will feel fantastic and rejuvenated, but you shouldn’t exert yourself too much for at least 10-15 minutes.

During this time, you should be hydrating with water to replenish all the water you just sweated out.

Far Infrared Sauna FAQs

How often should you use a far infrared sauna?

Many people use a far infrared sauna between 2–4 times per week, although frequency depends on personal preference and wellness goals.

What temperature should a far infrared sauna be?

Most far infrared saunas are typically used between 110°F and 140°F, although the ideal temperature depends on personal comfort and experience level.

Can you use an infrared sauna every day?

Many healthy adults can safely use an infrared sauna daily, but it's important to stay hydrated and listen to your body.

How long should you stay in a far infrared sauna?

Most sessions range from 10–30 minutes depending on experience level and comfort.

Can you pour water on infrared sauna heaters?

No. Unlike traditional sauna heaters, infrared heating panels are not designed for water exposure.

Final Thoughts on Using a Far Infrared Sauna

Using a far infrared sauna doesn't need to be complicated. By staying hydrated, gradually increasing session length, and allowing time to cool down afterward, you can create a safe and enjoyable sauna routine that fits your lifestyle.

Whether you're looking for a compact 2-person infrared sauna or a larger family-sized model, choosing the right sauna can make it easier to enjoy the benefits of regular heat therapy from the comfort of home. Browse our collection of infrared saunas to find the model that best fits your space, wellness goals, and daily routine.