An infrared sauna is a sauna that uses infrared heaters to heat the body and increase the core body temperature. Infrared heat is an invisible part of the solar spectrum, so the body gets the benefit of sun exposure without being exposed to harmful ultraviolet rays. In general, infrared saunas are safe to use, but side effects may include dehydration, low blood pressure, lightheadedness, and nausea. If you are pregnant or have a medical condition such as heart disease, consult your doctor before using an infrared sauna. Traditional saunas, also called steam saunas, heat water to create steam, which then heats the human body. Infrared saunas heat the body directly without water. Traditional saunas can reach temperatures of 195 degrees Fahrenheit, whereas infrared saunas can get as high as 150 degrees Fahrenheit. The three spectral regions of infrared waves are near (NIR), mid (MIR), and far (FIR). A sauna that offers all three wavelengths is called a full-spectrum infrared sauna. 1. __Near infrared waves__: This is the shortest infrared wavelength and penetrates the epidermis layer of the skin. 2. __Middle infrared waves__: This longer wavelength penetrates the body’s muscles, veins, and blood vessels. 3. __Far infrared waves__: This is the longest wavelength and raises the body's core temperature. Athletes may use infrared saunas in muscle recovery. After a rigorous workout, the body needs time to recover, heal the tissue, and repair torn muscles. An infrared sauna increases blood circulation, eases muscle soreness, and promotes faster muscle recovery. Infrared light also boosts cell regeneration, so it can help to heal wounds. Benefits of infrared sauna therapy can include: 1. __Pain relief__: Infrared saunas can help reduce inflammation, ease joint pain, and relieve muscle tension. 2. __Improve circulation__: Infrared saunas can increase blood flow and improve circulation. 3. __Stress reduction__: The heat can reduce the body’s level of cortisol, the primary stress hormone. 4. __Relaxation__: The heat may also help ease muscles, promote relaxation, and mitigate chronic fatigue. Infrared heat can also release endorphins, such as serotonin, leading to feelings of well-being. If you are new to infrared sauna therapy, consider these tips to help you stay comfortable: 1. __Start at a lower temperature__. If you are new to infrared saunas, start by sitting in a sauna at 100 degrees Fahrenheit. An infrared sauna can go up to 150 degrees, and you can work your way up to that temperature. 2. __Limit your time in the sauna__. Begin using a sauna for 10 to 15 minutes. You can gradually build up to a 30-minute session. 3. __Drink water before a sauna session__. Be sure to hydrate with plenty of water before you go into the sauna. Do not drink alcohol before a session. If you are feeling light-headed, leave the sauna and drink water, as you may be dehydrated. Once your body cools down, you can reenter the sauna. 4. __Cool down after your sauna session__. Let your body cool down naturally after your infrared sauna session. Once your body temperature has returned to normal, you can shower. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. An infrared sauna uses infrared light to heat the body’s core temperature to promote health and well-being.