Woman in a white robe relaxing with her eyes closed during an infrared sauna detox session in a wooden cabin.

Infrared Sauna Detoxification

Key Takeaways 

  • Infrared sauna detox uses infrared light to warm the body directly at lower air temperatures than a traditional sauna, raising core temperature and producing sweat.
  • Peer-reviewed studies have measured cadmium, lead, mercury, arsenic, bisphenol A, phthalates, PCBs and pesticide metabolites in human sweat.
  • Sweating is a secondary elimination pathway. The liver, kidneys and lungs do most of the body’s detoxification work.
  • A typical protocol is 15–20 minutes at 120–130°F, building to 30–45 minutes, three to five times per week.
  • Hydrate before, during and after, and shower promptly so sweat is not reabsorbed.
  • Clearlight has provided philanthropic funding and infrared saunas for an ongoing study of endocrine-disrupting chemicals, heavy metals, and mycotoxins at UCSF.

How Infrared Sauna Detoxification Works

Infrared sauna detoxification uses infrared wavelengths to heat the body directly rather than heating the air around it. Because the heat is absorbed by tissue rather than the air, an infrared sauna operates at roughly 120–140°F — noticeably lower than a traditional sauna — while still raising core temperature, dilating blood vessels, and increasing circulation. The result is a sustained, heavy sweat at a temperature most people find comfortable enough to tolerate for longer sessions.

Sauna detoxification works because some of what the body has absorbed from the environment leaves in that sweat. Controlled studies collecting blood, urine, and sweat from the same participants have detected cadmium, lead, mercury, and arsenic, along with bisphenol A, phthalate metabolites, polychlorinated biphenyls, and organochlorine pesticides, in perspiration.

Though sweating is not the body’s primary detoxification route, with the liver, kidneys, and lungs continuously handling most of that work, infrared sauna detox is one of the best-understood secondary pathways you can use to support your body’s natural detoxification processes.

Why Should You Detoxify With an Infrared Sauna?

Sauna therapy, which may promote temporary detoxification, is an alternative health option that may benefit the body in more natural and organic ways. Because an infrared sauna supports heat generation in the body, infrared sauna detoxification may not only eliminate chemicals and other toxins from the body but also temporarily ease soreness and allow the body and mind to fully relax.

Clearlight Infrared Saunas are used exclusively at the Hippocrates Health Institute. Check out their video “We Need To Detox”.

Throughout the years, infrared sauna sessions have proven beneficial for both physical and mental health. The process of infrared sauna detoxification specifically helps temporarily improve circulation, increase metabolism, and achieve overall wellness within the body. But, what makes it so important to detoxify?

The Growing Importance of Detoxification for Wellness

Excerpted from: Literature Review & Comparison Studies of Sauna/Hyperthermia in Detoxification
Townsend Letter for Doctors,
June 1992
Zane R. Gard, M.D. & Erma J. Brown, BSN, PhN

The past 150 years have been a time of incredible progress in medicine, science and industry. Because of these advancements we now enjoy longer, more productive lives. However, there are many who pay a tremendously high price for our modern lifestyle. The by-products of our chemical technology have resulted in ubiquitous contamination of our atmosphere, lakes, oceans and soil. Our natural environment is now permeated by a barrage of “unnatural” substances.

Unquestionably, many of the chemical sources have been in existence for centuries. However, today we are exposed to chemical concentrations far greater than were our ancestors. Although the human mechanism is known to be accommodating, ecological alterations are now occurring at a faster rate than our bodies are able to adapt. We are now faced with a situation where inadequacies or uncertainties centering around the manufacturing, use, storage, and disposal of toxic chemicals, have resulted in an overwhelming number of environmentally -induced illnesses.

Since 1965, over 4 million distinct chemical compounds have been reported in scientific literature. Over 6000 new chemicals were added to this list between 1965 and 1978. As of 1981, of over 70,000 chemicals in commercial production, 3,000 have been identified as intentionally added to our food supplies and over 700 in drinking water. During food processing and storage 10,000 other compounds can become an integral part of many commonly used foods. Added to this list of potential body toxins, petrochemicals, industrial waste, medical and street drugs, radiation (X-rays, nuclear fallout etc.) and tons of pesticides, herbicides, and insecticides, the result is an incredible chemical avalanche to have befallen the human race in a relatively short period of evolutionary history.

There is currently a wealth of scientific evidence showing that thousands of drugs, preservatives, pesticides, and other pollutants remain stored in the body long after exposure. We know for example that an organochlorinated pesticide such as the metabolites of DDT has a half life of between 20 and 50 years in the fat deposits of humans. According to the U.S. Environmental Protection Agency over 400 chemicals have been detected in human tissue; 48 were found in adipose tissue, 40 in breastmilk, 73 in the liver and over 250 in the blood.

The process of bodily accumulation and storage of toxins is known as “toxic bio-accumulation”. Though the predominant storage site in the body is the fatty tissue, toxins may re-enter the bloodstream during times of physical stress (i.e.. illness, fasting, excessive heat, exercise) or emotional stress. Every organ that is accessible to these chemicals, which have been mobilized or released from the fat, is being continually exposed at low levels. As stated by Dr. William L. Marcus, Senior Advisor and Chief Toxicologist for the U.S. Environmental Protection Agency, “It’s a chronic exposure. That’s why chemicals like dioxin, even in small amounts, are extremely dangerous. Unfortunately, the human body has no previous experience with these chemicals and there is no natural machinery in the body to break them down, much less eliminate them.

Diagram showing near, mid and far infrared wavelengths penetrating progressively deeper through the epidermis, dermis, subcutaneous tissue and muscle during infrared sauna detoxification.

Human accumulation of such compounds as DDT, PCP, PCB, and dioxin, reflect biologically persistent chemicals which are partitioned in the body from water into lipids. Eventually the metabolizing of xenobiotics (chemicals foreign to the biological system) leads to the accumulation of the chemicals and/or their products in lipid deposits throughout the body, particularly in adipose tissue. The simple chemistry involved in this process can be illustrated by the fact that some chemicals readily dissolve in water, while others dissolve only in oil bases. Oil soluble chemicals, therefore, have a tendency to accumulate in body fatty tissue or lipids, which are also insoluble in water. There is no such thing as a fat “cell”…[rather] almost every cell has a fat component. The brain has a high fat content as does virtually every organ.

Directly or indirectly, toxic residues find their way into our air, food and water supplies. The net effect of this ecological overload is to alter the body’s balance or “homeostasis”. This interference with our natural biological tendencies to restore internal balance results in “disease” in one form or another. According to Professor Edward J. Calabrese of the University of Massachusetts, and author of Pollutants and High Risk Groups, “It is this homeostatic process which neutralizes the pollutant’s effect and returns the system to equilibrium.”

Marshall Mandell, MD, nationally renowned in the field of bio-ecologic medicine, wrote in a recent publication that the influx of chemicals in our society today “has resulted in a lowered threshold of resistance and subsequent inability to cope with the natural and unnatural environment due to altered body metabolism, enzyme dysfunction, nutritional deficiencies, and hormonal imbalances.” Health depends on the balance of both external and internal environmental forces.

There is a wealth of literature documenting illnesses in humans from exposure to chemicals as listed above. These illnesses include cancers of virtually every organ system of the body, as well as leukemia, liver disease, pulmonary damage, anemia and blood changes, nervous system disease, immune system damage, psychological damage, reproductive and fertility impairment, and kidney dysfunction. There are also many sub-clinical abnormalities that are suspected to result from presumed chemical exposure and the list grows longer each year.

In response to the above facts, many health care practitioners have been recommending a vast array of detoxification programs. Circulating toxins and toxic bowels need proper cleansing. The removal of these toxins is relatively well known. When toxins are deposited in fat storage sites this becomes much more complicated. The only way to remove toxins from the fat storage sites is to mobilize the toxic fat. Heat-stress [of a sauna] is an effective method of removing fat-stored toxins from the body.

Infrared Sauna Detox Benefits: What the Evidence Supports

The most established infrared sauna detox benefits result directly from heat exposure and increased sweating:

  • Measurable excretion of toxicants:  Sweat studies have detected heavy metals, plasticizers, and pesticide metabolites in perspiration, with some phthalate metabolites appearing at higher concentrations in sweat than in urine.
  • Increased circulation: A rise in core temperature and vasodilation increase heart rate and blood flow.
  • Relaxation
  • Temporary relief of muscle soreness

Infrared heat increases circulation and promotes sweating, which complements the liver’s and kidneys’ primary detoxification work by providing a secondary route for the excretion of some unwanted chemicals.

Infrared sauna sessions can also produce a temporary reduction in body weight through fluid loss. However, substantial fat loss, “cleansing” of the bloodstream, and the removal of a predictable quantity of toxins have not yet been established by research.

What Toxins Are Released During a Sauna? 

Studies that have measured perspiration directly have detected:

  • Heavy metals — arsenic, cadmium, lead, and mercury
  • Bisphenol A and phthalate metabolites
  • PCBs and perfluorinated compounds
  • Organochlorine pesticides such as DDT
  • Organophosphate insecticide metabolites, found in 84.6% of sweat samples in a 2023 pilot study

Concentrations are low, and detection in sweat is not the same as being completely cleared from the body. See what toxins saunas help to remove here.

How to Use an Infrared Sauna for Detox 

If you are planning to detox with an infrared sauna, build up gradually rather than starting at maximum heat and duration.

  • Start with 15–20 minutes at 120–130°F, building toward 30–45 minutes as tolerated, three to five sessions per week.
  • Hydrate before, during and after. Replace electrolytes on longer sessions, not just water.
  • Shower promptly afterward so sweat is not reabsorbed through the skin.
  • Cool down gradually rather than stepping straight into cold air.
  • Stop if you feel dizzy, nauseated or unwell.
  • Check with a clinician first if you are pregnant, have cardiovascular disease or low blood pressure, have an implanted medical device, or take medication such as diuretics.

Consistency matters more than intensity. Elimination pathways respond to regular use over a period of weeks, not to a single long session.

Infrared Sauna Detox FAQ

There is no single fastest method, and any product promising one is worth treating with skepticism. The liver and kidneys do the bulk of the work continuously, and the most reliable way to support them is consistent hydration, regular bowel movements, adequate sleep and daily movement. An infrared sauna adds a secondary elimination route through sweat; a typical supporting session is 20–30 minutes at a comfortable temperature, three to five times per week.

No. A single session produces sweat and the measurable excretion of small quantities of certain compounds, but the studies showing meaningful elimination ran sessions repeatedly over weeks or months. Treat infrared sauna detox as a habit rather than an event.

Still have questions?

References 

  • Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements. Archives of Environmental Contamination and Toxicology. 2011;61(2):344–357.
  • Sears ME, Kerr KJ, Bray RI. Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review. Journal of Environmental and Public Health. 2012;2012:184745.
  • Genuis SJ, Beesoon S, Lobo RA, Birkholz D. Human Elimination of Phthalate Compounds: Blood, Urine, and Sweat (BUS) Study. The Scientific World Journal. 2012;2012:615068.
  • Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study. Journal of Environmental and Public Health. 2012;2012:185731.
  • Genuis SJ, Beesoon S, Birkholz D. Biomonitoring and Elimination of Perfluorinated Compounds and Polychlorinated Biphenyls through Perspiration: Blood, Urine, and Sweat Study. Journal of Environmental and Public Health. 2013;2013:483832.
  • Genuis SJ, Lane K, Birkholz D. Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. BioMed Research International. 2016;2016:1624643.
  • Hussain J, Cohen M, O’Malley CJ, et al. Detections of organophosphate and pyrethroid insecticide metabolites in urine and sweat obtained from women during infrared sauna and exercise: A pilot crossover study. International Journal of Hygiene and Environmental Health. 2023;248:114091.