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Can an Infrared Sauna Burn Your Skin? (How IR Light Rays Work)

Health, Infrared Sauna, Skincare / By / Last Updated on October 17, 2026

About 5 min read

Short answer

The infrared heat in a sauna is very unlikely to burn your skin. Infrared cabins run at about 110–135°F, cooler than a traditional sauna, and infrared does not cause a sunburn like UV. The real burn risk is touching the heater panels or lamps, which manufacturers label a burn hazard. Sit back from them and use a towel.

Infrared saunas feel gentler than traditional saunas, but “infrared” sounds like it could burn. Here is what can actually hurt your skin in an infrared cabin and how to avoid it.

Can you get burned in an infrared sauna?

Under normal use, the heat from an infrared cabin does not burn skin. Cleveland Clinic says infrared saunas run at about 110 to 135°F (43 to 57°C), while traditional saunas run at 150 to 195°F (66 to 91°C). Infrared warms you directly instead of heating all the air, so the room stays cooler.

The burn risk is contact. The Clearlight Sanctuary 5 owner’s manual calls the infrared heaters a “potential BURN HAZARD” and tells users not to touch them while they are running and to let them cool before servicing. It also says not to touch heaters or lamps directly. Other brands give similar warnings, so read the one for your cabin.

Does infrared cause a sunburn?

No. Sunburn is caused by ultraviolet (UV) light. A 2013 dermatology review found that UVB is the main cause of sunburn-type redness, while redness from infrared is “probably a thermal effect”, meaning it comes from heat. That is why your skin flushes in an infrared sauna and then calms down once you cool off. For more on colour changes see do infrared saunas cause a tan and does a sauna make your skin lighter or darker.

Skin reactions that can happen

  • Flushing: normal redness from heat that fades after the session.
  • Heat rash: small itchy bumps when sweat gets trapped; see can a sauna cause heat rash.
  • Erythema ab igne: DermNet describes it as a skin reaction to long, repeated exposure to infrared heat, such as sitting close to a heater. Short exposure causes a faint lace-like redness; repeated exposure can leave a net-like brown pattern. Stop the exposure and see a doctor if you notice it.
  • Contact burns: from touching heater panels, lamps or hot metal parts.

Burns, blisters or redness that hurts or does not fade are not normal sauna effects. Cool the area under running water and get medical advice.

How to avoid burns in an infrared sauna

  • Do not touch the heater panels or lamps while the sauna is on, and let them cool before cleaning.
  • Sit with a little space between your skin and the panels, especially your legs and back.
  • Sit on a towel and keep one between your back and the wall; see what size sauna towel to use.
  • Take off metal jewelry and leave your watch outside; see what to wear in an infrared sauna.
  • Start at a lower setting and a shorter session, then adjust.
  • Get out if your skin stings, you feel dizzy or you feel sick.

Who should be extra careful

People who cannot feel heat well, for example because of nerve damage, may not notice a hot surface in time. Cleveland Clinic also lists multiple sclerosis as a reason to be careful, because many people with MS are sensitive to heat. ACOG advises against saunas early in pregnancy. If you take medication or have a heart condition, ask your doctor first, and watch for signs of heat exhaustion such as dizziness, headache and feeling sick.

What about your eyes and long-term skin effects?

Close your eyes or look away from bright lamps if they bother you. We cover this in can an infrared sauna hurt your eyes. Research on long-term skin effects of infrared sauna use is limited, so we do not make claims either way. If you have a skin condition that reacts to heat, check with a dermatologist.

Can a steam room burn your skin?

A steam room is cooler than many people expect. The MrSteam iTempo control manual lists a range of 80 to 120°F with a default of 110°F. The humid air will not scald you at those settings, but the steam head and any metal you bring in can get hot. Keep away from the outlet and leave jewelry and phones outside. For the differences, see infrared sauna vs steam room.

Frequently asked questions

Can an infrared sauna burn your skin?

Not from the warm air or the infrared heat itself under normal use. The heater panels and lamps can cause a contact burn if you touch them while they are on, so keep a gap and let them cool before cleaning.

Can you get a sunburn in an infrared sauna?

No. A sunburn comes from ultraviolet (UV) light. A dermatology review found that redness from infrared is probably a heat effect, not a UV burn, so it usually fades as you cool down.

Why is my skin red after an infrared sauna?

Heat widens the blood vessels in your skin, so you flush. That is normal and should settle within a short while after you cool down. Redness that hurts, blisters or lasts is not normal and needs checking.

Can you get a rash from repeated heat?

Yes, rarely. Erythema ab igne is a net-like brown or red pattern caused by long, repeated heat exposure at one spot, like sitting close to a heater every day. If you notice it, stop the exposure and see a doctor.

How hot does an infrared sauna get?

Cleveland Clinic gives 110 to 135°F (43 to 57°C) for infrared saunas, compared with 150 to 195°F (66 to 91°C) for traditional saunas. Your own cabin’s range is in its manual.

Can a steam room burn your skin?

The steam air itself is not hot enough to scald you at normal settings; MrSteam’s iTempo control runs from 80 to 120°F. Metal parts, such as the steam head and jewelry, get hot and can burn, so keep away from the outlet.

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