Sauna Types: Traditional vs Infrared vs Steam vs Portable
From ancient rituals to modern wellness trends, here’s your go-to guide for choosing the perfect sauna for your lifestyle.
Right now, our bodies are facing an ever-growing burden of environmental toxins.
Microplastics, forever chemicals, and pollutants are infiltrating our food, air, and water supply — often without us even realising. These toxins accumulate in our tissues, increasing our overall "toxic load" and contributing to fatigue, hormone disruption, and chronic health issues.
This is where sauna therapy steps in as a powerful detox tool. By encouraging deep sweating, saunas can help your body eliminate heavy metals, plastics, and stubborn chemicals that your liver and kidneys might struggle to process alone. In fact, research has shown that sweat is an effective pathway for removing toxins like BPA, phthalates, and even certain flame-retardant chemicals.
If you're looking for an effective way to reduce your toxic load while also improving circulation, easing muscle soreness, and calming your nervous system — investing in the right sauna can be a game-changer.
But here’s the thing: not all saunas are created equal. Whether you’re craving a full-body detox, a post-workout muscle revival, or just want to melt away stress, the right sauna can make all the difference.
So, which one’s right for you? Let’s break it down.
1. Traditional Finnish Sauna (Dry Sauna)
Temperature: 70–100°C
Humidity: 10–20%
Energy Consumption: 6–8 kW per session (depending on size and duration)
The Finnish sauna is the classic sauna experience — timber-clad walls, heated stones, and a wave of dry heat that makes you sweat within minutes. You can pour water on the stones to create löyly, a quick burst of steam that intensifies the sensation.
Pros:
✅ Powerful cardiovascular and detox benefits
✅ Highly customisable heat and humidity
✅ Proven longevity benefits
Cons:
❌ Can feel overwhelmingly hot for beginners
❌ Takes longer to heat than infrared models
❌ Higher energy consumption for larger setups
Fun Fact: In Finland, it’s common to conduct important business meetings in the sauna. There’s even a saying: "All men are equal in the sauna."
Shop Our 2 Person Traditional Sauna
Stadium-Style Seating – Elevated 2 person seating ensures full-body heat coverage, maximising warmth from head to toe for a deeper, more immersive experience.
Premium Japanese cedar timber construction for superior insulation, durability, and a refined aesthetic.
Harvia The Wall 4.5kW Black Steel Electric Heater – A premium Finnish sauna heater known for its sleek design, efficient heating performance, and long-lasting reliability.
8mm Thick Tempered Glass Door – Durable and shatter-resistant for enhanced safety while maintaining consistent heat retention. Heater side panel is unique fluted frosted glass finish.
Indoor and outdoor compatibility allows seamless integration into your home, gym, or wellness space.
2. Infrared Sauna
Temperature: 45–60°C
Humidity: Very low (almost 0%)
Energy Consumption: 1.5–2 kW per session (highly efficient)
Infrared saunas use infrared light to heat your body directly, rather than warming the air around you. They operate at lower temperatures but still make you sweat profusely.
Pros:
✅ Highly efficient with low energy consumption
✅ Lower heat intensity makes it ideal for heat-sensitive people
✅ Penetrates deeper into muscles and tissues for enhanced recovery
Cons:
❌ Doesn’t replicate the "traditional" sauna experience
❌ Can take longer to induce sweating for seasoned sauna users
Fun Fact: NASA originally researched infrared heating for astronaut recovery, and this technology inspired the design of modern infrared saunas.
3. Steam Room (Turkish Hammam)
Temperature: 40–50°C
Humidity: 100%
Energy Consumption: 3–5 kW per session (moderate)
Steam rooms generate thick, moist heat using a steam generator. Unlike dry saunas, the humidity makes it feel warmer even at lower temperatures.
Pros:
✅ Excellent for respiratory conditions like asthma or sinus congestion
✅ Fantastic for skin hydration and cleansing
✅ Creates a luxurious spa-like atmosphere
Cons:
❌ Requires meticulous cleaning to prevent mould growth
❌ Can feel stifling if you’re unaccustomed to humid environments
Fun Fact: Turkish hammams, a type of steam room, have existed for over 1,000 years and were designed as communal spaces to promote both hygiene and social connection.
4. Wood-Burning Sauna
Temperature: 70–110°C
Humidity: Adjustable with water on stones
Energy Consumption: Zero electricity, but requires firewood
Wood-fired saunas offer an authentic, rustic experience. They rely on burning wood to heat the sauna stones, creating a unique earthy scent and deep, enveloping warmth.
Pros:
✅ Off-grid option with no electricity required
✅ Natural heat feels softer and less stifling than electric heat
✅ Ideal for outdoor spaces like gardens or cabins
Cons:
❌ Requires manual setup (lighting the fire and monitoring heat)
❌ Heating time is longer — around 30–60 minutes
Fun Fact: In rural Finland, some wood-fired saunas are over 200 years old and still fully functional, passed down through generations.
5. Electric Sauna
Temperature: 70–100°C
Humidity: Adjustable with water on stones
Energy Consumption: 4–8 kW per session (moderate to high)
Electric saunas are one of the most convenient options, heating up quickly with precise temperature controls. They’re common in modern homes and gyms.
Pros:
✅ Quick and consistent heating
✅ Minimal maintenance
✅ Easy to install and operate
Cons:
❌ Higher energy consumption for larger models
❌ Less "authentic" than wood-burning saunas
Fun Fact: In some Finnish towns, electric saunas are so popular that apartment buildings offer shared saunas in the basement for residents to book private slots.
6. Barrel Sauna
Temperature: 60–90°C
Humidity: Adjustable with water on stones
Energy Consumption: 4–8 kW per session (depending on heater size)
Barrel saunas are distinct for their rounded, cylindrical shape, which enhances air circulation. This design heats the space faster and more evenly.
Pros:
✅ Efficient heating due to improved air movement
✅ Aesthetic appeal with a natural, outdoor vibe
✅ Great for outdoor installations in gardens or backyards
Cons:
❌ Less insulation can mean more heat loss in colder climates
❌ Limited seating capacity compared to traditional box designs
Fun Fact: Barrel saunas originated in Scandinavia, where they became popular for their energy efficiency and easy assembly in remote forest areas.
7. Portable Sauna (Pop-Up or Blanket Style)
Temperature: 40–60°C
Humidity: None
Energy Consumption: 0.5–1 kW per session (very low)
Portable saunas come in tent-like structures or as heated blankets that wrap around your body to create a sauna effect at home.
Pros:
✅ Affordable and space-saving
✅ Easy to set up in apartments or small homes
✅ Great for frequent travellers
Cons:
❌ Materials commonly used in portable saunas (such as PU or plastic) may release toxins when heated, potentially undermining the detox benefits people seek.
❌ Limited heat intensity compared to traditional saunas
❌ Less effective for social experiences or group use
Fun Fact: The first portable saunas were developed for NASA astronauts to help them detoxify after extended time in space.
Experts Weigh in on Sauna Benefits
Saunas have gained significant attention from health experts for their powerful impact on well-being. Dr. Andrew Huberman, a neuroscientist and host of the Huberman Lab Podcast, explains how sauna use triggers a heat stress response that helps the body build resilience, improve cardiovascular health, and support muscle recovery.
He highlights how consistent sauna use can dramatically improve circulation, reduce inflammation, and increase heat shock protein production — all critical for cellular repair and longevity.
In this insightful discussion, Dr. Huberman details the ideal sauna protocol for optimal benefits: aiming for 4–7 sauna sessions per week at temperatures between 80–100°C for about 15–20 minutes per session. According to Dr. Huberman, this routine has been shown to reduce the risk of cardiovascular disease by up to 50%.
Dr. Susanna Søberg, a leading researcher in sauna and cold therapy, emphasises that pairing sauna use with cold exposure can supercharge your body’s resilience, improve metabolism, and balance stress hormones. She describes this practice as "contrast therapy" — alternating between intense heat and cold immersion to activate powerful recovery mechanisms.
Experts agree that choosing the right type of sauna depends heavily on your wellness goals. While Finnish saunas are ideal for traditional detoxification and deep sweating, infrared saunas excel at muscle recovery and relaxation. Steam rooms provide added hydration benefits, while wood-burning saunas offer a raw, grounding experience perfect for outdoor enthusiasts.
So, Which Sauna is Right for You?
If you want deep detox and heart health perks, you can’t go wrong with a Finnish sauna or infrared sauna. If you need a heat fix without a huge power bill, infrared saunas are your energy-saving hero. For a spa-like steam glow, opt for a steam room.
Chasing that rustic, cabin-in-the-woods vibe? A wood-burning sauna offers unbeatable ambience. For fast heat and convenience, electric saunas are a no-brainer. Love aesthetics? The barrel sauna’s sleek design is hard to beat. And if you’re low on space or cash, a portable sauna might be your starter option — just be mindful of material quality.
Whatever you choose, your body (and mind) will thank you for making sauna time a ritual.
