How to Increase Core Body Temperature in a Traditional and Infrared Sauna

The main underlying goal of sauna therapy is to raise core body temperature 1.5+ °F degrees, and both traditional and infrared saunas are clinically proven to do this. This rise initiates expression of heat shock proteins (HSPs) throughout the body that have been proven to repair proteins and stimulate a wide variety of functional benefits to the cardiovascular, immune, nervous, endocrine, and musculoskeletal systems.

The way core body temp is increased in a traditional and infrared sauna is similar but also importantly different. Unfortunately, there’s been a lot of confusion on how these two processes work, and what air temperatures are proven effective in each, so this article is going to break it down.

The Traditional Approach: Heating from Outside In

Traditional saunas, such as Finnish steam or dry saunas, use convection to raise core body temperature. Convection is the transfer of heat through the air with contact to your skin.

To get a 1.5+ degree temperature change, studies have shown that the air around your skin needs to be between 170°F and 200°F.

The Infrared Approach: Heating from Inside and Outside In

Infrared saunas, particularly far infrared saunas (more on this at the end of the article), use the transfer of light energy into heat through resonant absorption to raise core body temperature. This transfer happens when the light hits water molecules in the skin and in the air of the sauna cabin.

To get a 1.5+ degree temperature change, studies have shown that the air around your skin only needs to be between 120°F and 140°F because you are also generating heat inside your skin. If you used 170°F as an air temp in an infrared it would be way too hot. Much of the confusion around infrared sauna air temperatures is the incorrect conflation of traditional sauna temps with infrared temps.

Moving the Heat: Raising Your Core Temperature

Once the heat is within your skin, your circulatory system takes over. As your internal temperature begins to climb, your heart rate increases and blood vessels dilate.

This increased circulation acts as a transport system, moving the heat from the peripheral tissues into the core of the body which raises core temp by 1.5+ degrees. The state induced by this process is called an “artificial fever,” which is the body’s natural mechanism for healing and defense.

The Power of Heat Shock Proteins (HSPs)

One of the most significant biological responses to an increased core temperature is the initiation of Heat Shock Proteins (HSPs).

HSPs are a group of proteins that act as molecular chaperones. When your body is exposed to the slight thermal stress of a sauna, these proteins are deployed to:

Repair Damaged Proteins: They help refold misfolded proteins, ensuring cells and tissues function correctly.
Prevent Protein Aggregation (Plaque): This is vital for long-term neurological and cardiovascular health.
Boost Immune Function: HSPs signal the immune system to stay vigilant against pathogens.

By consistently raising your core temperature in a traditional or far infrared sauna, you are training your cells to be more resilient and efficient.

Tips for Increasing Core Temperature Effectively

To get the most out of your sauna and ensure a healthy rise in core temperature, follow these best practices based on our 28+ years in the industry:

Hydrate Pre and During Sessions: Drink two full glasses before a session and at least another glass during a session. Being hydrated will help you sweat more and regulate internal temperature better.
Do a Light Workout Pre Sessions: Try doing some invigorating stretching (such as yoga) and a gentle workout (such as jumping jacks) before a session to increase your heart rate and circulation. This will slightly increase core body temp and allow for faster core temp rise in the sauna.
Don’t Chase High Air Temps: The goal of a sauna is not to have the hottest air, but to have the right range of air temp. Excess air temp in either type of sauna provides no additional benefits and could cause light headedness.
Dry Skin Brushing: Before entering, brush your skin to remove dead cells and open pores, allowing for a more efficient sweat.
Consistency is Key: Clinical research indicates that the benefits of HSP production and cardiovascular conditioning are cumulative. Aim for a 30 minute session every other day to maintain heat acclimation and maximize your benefits.

Relax and recharge in a High Tech Health infrared sauna

The High Tech Health Infrared Difference

If you are considering an infrared sauna, understand that not all infrared saunas increase core body temperature as efficiently. We were able to show that our heaters have a 34% more efficient heat transfer than a panel heater which will make your core temp rise faster in our sauna, providing quicker and more sustained benefits.

Additionally, saunas that market as full-spectrum means their heaters emit near, mid, and far infrared. Near and mid infrared benefits come from photobiomodulation, not heat transfer. To increase air temp around you and within your skin, research has consistently proven that far infrared exclusively is your best choice.

By focusing on high-emission and lowest-EMF far infrared heater technology, here at High Tech Health we ensure that the light energy you absorb is precisely tuned to raise your core temperature safely and the most effectively.

The best in infrared Sauna therapy