Steam Room vs Sauna: Which One Is Right for You?

When it comes to heat therapy, both steam rooms and saunas have been used for centuries to promote health and relaxation. But what’s the real difference between these two popular wellness options? While they might seem similar at first glance, steam rooms and saunas offer distinct experiences with unique benefits for your body. Let’s explore the key differences and help you decide which one might be best for your health goals.

Sauna vs. Steam Room

The fundamental differences between a sauna and a steam room are essential before deciding which one to incorporate into your wellness routine.

The Core Difference: Humidity and Heat

The primary difference between saunas and steam rooms lies in their humidity levels and how they deliver heat to your body.

Saunas use dry heat, typically generated by electric or wood heaters with traditional hot rocks. A dry sauna maintains low humidity levels (usually 10-20%) while reaching high temperatures between 150-195°F (65-90°C). This warm environment causes your body to sweat profusely as it tries to cool down through evaporating perspiration.

Steam rooms, on the other hand, create a humid environment with nearly 100% humidity. The temperature in steam rooms is typically lower, ranging from 110-120°F (43-49°C), but the high humidity makes it feel much hotter. A steam generator produces the moist heat that fills the room, creating a thick, foggy atmosphere that prevents sweat from evaporating off your skin.

According to Dr. Mathis, a wellness expert, “The difference between dry heat and moist heat affects how your body responds physiologically. Both methods raise your core body temperature, but they do so in distinctly different ways.”

Physical Characteristics

The physical setup and environment of these rooms also differ significantly:

Saunas are typically lined with wood (often cedar or hemlock) and feature wooden benches. They may use electric heaters, infrared panels, or traditional wood-burning stoves with hot rocks. You can pour water over the hot rocks to temporarily increase humidity, but it remains predominantly a dry environment.

Steam rooms are usually constructed with tile, glass, and other non-porous materials that can withstand constant moisture. The steam generator keeps producing hot water vapor, filling the room so densely that the air feels heavy and foggy. Visibility is often limited due to the dense fog.

Temperature and Time Guidelines

How long should you spend in each?

For saunas, most people can safely stay for 15-20 minutes per session. Some experienced users extend this to 30 minutes, but it’s essential to listen to your body and exit if you feel dizzy or uncomfortable.

Steam room sessions are often shorter, typically 10-15 minutes, due to the intense humidity, which can feel more overwhelming than dry heat.

Many people prefer to take breaks between sessions, stepping out to cool down with a shower or cold plunge before returning.

Dr. Pelz, a functional medicine practitioner, notes that “spending time in either space should be gradual. Start with shorter sessions and increase duration as your body adapts to heat exposure.”

Installation and Home Use

If you’re considering adding one to your home, there are practical differences to consider before you make a final decision:

Saunas typically require less complex installation. Infrared saunas are particularly popular for home use, as some models plug into standard electrical outlets and don’t require special ventilation. Traditional saunas need more power and proper venting, but are still relatively straightforward to install.

Steam rooms require more complex installation, including a steam generator, waterproof construction, proper drainage, and ventilation to prevent mold. The installation cost is typically higher, and maintenance is more intensive.

Same-day installation is rarely possible for steam rooms, whereas some prefabricated sauna units can be set up quickly.

Sauna Health Benefits

Saunas have been extensively studied for their health impacts, with research revealing impressive benefits for various aspects of wellness.

Cardiovascular Health Benefits

One of the most well-documented benefits of regular sauna use is improved cardiovascular health.

Research shows that sauna bathing can:

• Lower blood pressure
• Improve blood flow and circulation throughout the body
• Enhance overall heart function

Dr. Kunutsor, who has conducted extensive research on sauna use, found that, the heat causes your heart rate to increase, similarly to moderate exercise, providing a cardiovascular workout without physical exertion.

According to the American College of Cardiology, regular sauna use may benefit those with certain cardiovascular conditions. However, anyone with heart disease should consult their healthcare provider before beginning sauna therapy.

Muscle Recovery and Pain Relief

Athletes and fitness enthusiasts often use saunas for muscle recovery after workouts. The heat therapy offers several benefits:

• Increased blood flow to muscle tissue, delivering oxygen and nutrients
• Reduced muscle soreness (DOMS – delayed onset muscle soreness)
• Relief from joint pain
• Decreased inflammation that contributes to pain

Dr. Hussain, a sports medicine specialist, explains that “heat exposure helps muscle tissue relax and increases flexibility, which is why many people report reduced pain and stiffness after sauna sessions.”

People with chronic pain conditions may also find relief through regular sauna use. The combination of heat, increased circulation, and relaxation can help manage pain symptoms.

Stress Reduction and Mental Health

The relaxation benefits of sauna use extend beyond physical health.

Spending time in a sauna provides:

• Reduced stress levels through promoted relaxation
• Improved mood and mental clarity
• Better sleep quality
• A meditative environment for mental recovery

Dr. Tadwalkar, featured on the Mindbodygreen podcast, discusses how the heat exposure triggers the release of endorphins, your body’s natural feel-good chemicals. This stress reduction is a significant component of the overall health benefits saunas provide.

Skin Health

Your skin responds positively to sauna use through:

• Deep cleansing as sweat carries out impurities
• Increased circulation brings nutrients to skin cells
• Improved skin tone and elasticity
• Enhanced skin barrier function

The dry heat of saunas opens pores and promotes sweating, which helps cleanse the skin. However, proper hydration is essential to maintain skin health during and after sauna use.

Respiratory Benefits

While saunas primarily offer dry conditions, they can still benefit respiratory health. Some people find that the heat helps open their airways, making breathing easier. This is particularly true when small amounts of water are poured on hot rocks, temporarily increasing humidity.

Weight Loss and Metabolism

Sauna burns calories as your body works to cool itself. But again, this shouldn’t be viewed as a primary weight loss strategy. The heat increases your heart rate and metabolic activity, but most weight lost is water through sweating, which returns once you rehydrate.

Steam Room Health Benefits

Steam rooms offer their own unique benefits, particularly related to the moist heat and humid environment they create.

Respiratory System Benefits

The humid environment of steam rooms is particularly beneficial for respiratory health:

• Opens airways and improves breathing
• Helps loosen congestion in the upper respiratory tract
• Soothes irritated respiratory passages

Health experts note that the moist heat can be especially helpful during cold and flu season, helping to clear nasal passages and reduce congestion. However, people with severe respiratory conditions should consult their healthcare provider before using steam rooms.

Skin Hydration and Care

While saunas offer skin benefits through deep cleansing, steam rooms provide additional advantages through humidity:

• Deep skin hydration from moisture in the air
• Opened pores for better absorption of skin care products
• Softened skin texture
• Improved skin barrier function

The steam saturates your skin with moisture, which can be particularly beneficial for people with dry skin conditions. The humid environment prevents your skin from becoming dehydrated during the session.

Muscle Relaxation and Recovery

Like saunas, steam rooms support muscle recovery, though through slightly different mechanisms:

• The moist heat penetrates deeply into muscle tissue
• Reduced muscle tension and stiffness
• Relief from joint pain
• Improved flexibility after workout sessions

Many people prefer steam rooms after intense exercise, finding the moist heat more soothing for sore muscles than dry heat.

Cardiovascular Benefits

Steam rooms also provide cardiovascular health benefits similar to saunas:

• Improved circulation and blood flow
• Temporary reduction in blood pressure
• Enhanced cardiovascular function
• Increased heart rate mimicking light exercise

According to research published by the American College of Cardiology, both heat therapy methods can support heart health, though they work slightly differently due to humidity levels.

Stress Relief and Relaxation

The enveloping steam creates a unique relaxation experience:

• The humid environment feels soothing and comforting
• Promotes mental relaxation and stress reduction
• Creates a meditative atmosphere
• Supports overall mental health and well-being

Which One Should You Choose?

Deciding between a sauna and a steam room often comes down to personal preference and specific health goals.

Choose a Sauna If:

• You prefer dry heat over humidity
• You have cardiovascular goals and want intense heat exposure
• You’re looking for a home installation with easier maintenance
• You want traditional sauna bathing experiences
• You prefer higher temperatures
• You’re focused on muscle recovery after intense workouts

Choose a Steam Room If:

• You enjoy humid environments
• You have respiratory concerns and want to benefit your airways
• You prefer moist heat for skin hydration
• You have dry skin and want additional moisture
• You find lower temperatures with humidity more comfortable
• You want deeper relaxation in a foggy environment

Why Not Both?

Many people enjoy alternating between saunas and steam rooms to experience the unique benefits of both. Wellness centers even let users customize their routines, choosing how much time to spend in each.

Health experts often suggest trying both to determine which feels better for your body and meets your health objectives. There’s no single right answer; the best choice depends on your personal preference, health status, and wellness goals.

Safety Considerations and Precautions

Regardless of which option you choose, safety should be a priority when using heat therapy.

Safety Guidelines

• Start with shorter sessions (5-10 minutes) and gradually increase time
• Stay properly hydrated before, during, and after sessions
• Listen to your body and exit immediately if you feel dizzy, nauseous, or uncomfortable
• Take a cool shower afterward to help regulate your core temperature
• Avoid alcohol before or during heat exposure
• Never use saunas or steam rooms alone, especially when at home

Who Should Exercise Caution

People with specific health conditions should talk to their healthcare provider before using saunas or steam rooms:

• Pregnant women
• People with cardiovascular conditions or heart disease
• Those with uncontrolled blood pressure
• Individuals with respiratory conditions requiring medical management
• People with certain skin conditions
• Anyone taking medications that affect body temperature regulation

Risk Factors

While generally safe for healthy individuals, there are risk factors to consider:

• Dehydration from excessive sweating
• Overheating if sessions are too long
• An increased heart rate may be problematic for some
• Slippery surfaces in steam rooms create a fall risk
• Moist environments potentially harbor bacteria if not properly maintained

Maximizing Benefits and Creating a Routine

To get the most from your heat therapy practice, consider these tips:

Timing Your Sessions

• After a workout or exercise for muscle recovery
• Before bed for relaxation and improved sleep
• Regular sessions (2-4 times per week) for consistent benefits
• Allow time for your body to cool down between sessions

Enhancing the Experience

• Practice deep breathing to enhance relaxation
• Use essential oils (in appropriate environments)
• Follow with a cool shower to close pores and refresh
• Ensure proper hydration with water or electrolyte drinks
• Combine with other therapy methods like massage

Building a Routine

Consistency is key to experiencing the full health benefits of either saunas or steam rooms. Research suggests that regular sauna use, defined as multiple sessions per week, provides the most significant health improvements.

Consider spending time planning your sessions around your workout schedule, as many people find heat therapy particularly beneficial for muscle recovery after intense exercise or workouts.

Frequently Asked Questions