Tips and advice to help you get the most from your Health Mate® Infrared Sauna.

Posted on June 23, 2023

  1. Review all health and safety instructions. If in doubt as to the advisability of using your infrared sauna, consult with your physician.
  2. The interior of the Health Mate Infrared Sauna is made of the finest Canadian Western Red Cedar. It is very aromatic and adds to the enjoyment of your sauna session. If the fragrance of the fresh wood is too strong during the first few months of use, first wipe the wood with a damp cloth to minimize the aroma.
  3. Always drink plenty of waterbefore, during and after a session. Doing so will replenish fluids lost during perspiration.
  4. Do not eat anything at least an hour before your sauna session. It is better to go in the sauna on an empty stomach. You are more likely to feel uncomfortable sitting in a sauna with a full stomach.
  5. Choosing to take a hot shower or bath prior to the sauna session will further promote perspiration. However, dry off thoroughly before going into the sauna because excessive water will leave stains and might warp the wood.
  6. Provide at least 2-3 towels. One towel folded over several times for added cushioning on the bench. Another towel on the floor to absorb extra sweat. And a third towel to wipe off sweat.
  7. Start up your sauna and select the desired session temperature and time using the control panel (see page 6 and below).
  8. Allow approximately 10 to 15 minutes for the sauna to warm up before beginning a session (warm up time is subject to the air temperature and is different for each model).
  9. Preparing for Your Infrared Session

Your Health Mate Infrared Sauna is equipped with special infrared heaters. Infrared heat waves reach the body directly without having to heat the intervening air inside the sauna. With this system, breathing is more comfortable and the atmosphere inside the sauna is more enjoyable than in conventional saunas. Because the infrared heat energy is warming the body directly (and not the air, walls, and fixtures within the sauna), lower temperature settings can be used to achieve results in short sessions, starting from 20 to 30 minutes. Your body will probably need a few weeks to fully adapt to a regular use of your Health Mate sauna.

Here are some average guidelines to set the time and temperature, once you are used to the sessions:

  1. TIME:  Noticeable results are usually obtained with sessions of at least 30 minutes. For therapeutical use, it is advised to do sessions of 45 minutes and more.
  2. TEMPERATURE: Depending on your condition and personal preferences, session temperature is usually set between 120°F/50°C and 140°F/60°C. If perspiration does not start after 10 to 15 minutes, this usually indicates that the temperature is set too low to obtain good results. Always make sure you feel comfortable at all times!

Setting Session Time and Temperature When using your Health Mate sauna for the first time: 

Do not do more than three sessions a week during the first four weeks. you can do daily sessions after six weeks, if desired.

If you do not feel comfortable or relaxed during a session, lower the temperature and/or open the door of the cabin.

Recommended schedule and settings for starters:


week 1 20 min 120°F/50°C
week 2 23 min 120°F/51°C
week 3 26 min 125°F/52°C
week 4 29 min 125°F/53°C
week 5 32 min 130°F/54°C
week 6 35 min 135°F/55°C

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