Sauna vs. Steam Room: Comparing Benefits

After a workout, some people prefer one over the other, or using both

Medically reviewed by Forest Miller, OTR/L

Saunas and steam rooms are heated areas that generally promote relaxation and recovery. Typically found in gyms and spas, saunas generate high temperatures and dry heat, while steam rooms utilize steam and humidity. Both have potential health benefits, including improved circulation, joint support, and stress reduction.

This article discusses the benefits of sauna and steam room bathing, the pros and cons of each option, and who should avoid them.

Sauna vs. Steam Room: Is One Better?

Many people use heat therapy to sweat (or perspire), relax, and recover. Research on sauna usage and heat therapy's positive effects on the body are well documented.

Similarities

Both saunas and steam rooms heat the entire body (known as whole-body thermotherapy) and have similar effects. You will relax in a sauna and steam room in an enclosed, heated area.

With each method, the increase in room temperature leads to a rise in core body temperature, which loosens stiff joints and muscles and improves blood flow and circulation. Plus, by causing excess perspiration (sweat), toxins are naturally removed from the body, supporting the immune system, metabolism, and stress response.

Differences

The main difference between saunas and steam rooms is the types of heat they utilize. Saunas use dry heat and increased temperatures, usually via hot rocks or a stove. Their humidity levels are close to zero.

Steam rooms promote a more moist heat, heating the surrounding area with boiling water and a generator. The humidity levels in steam rooms hover close to 95% or 100%.

Overall Benefits

The increased temperature of heat therapy modalities like saunas and steam rooms can help improve circulation and blood flow to the body. This can assist with soothing discomfort and increasing muscle flexibility.

Research shows this might bring forward additional health benefits, including:

• Cardiovascular health: Heat therapy has been shown to have a positive impact heart health. Some studies about sauna usage may be linked to a lower risk of dying from heart disease.

• Respiratory health: Using a sauna may benefit lung function and improve breathing in people with asthma and chronic bronchitis. Heat therapy may help relieve symptoms of hay fever and mild upper respiratory tract infections.

• Pain relief: Improved circulation from sauna and steam room usage contributes to pain relief by reducing muscle soreness, improving joint mobility, and easing conditions like arthritis.

• Stress reduction: Getting the blood flowing throughout the body may also promote relaxation and ease stress levels. The use of saunas may also boost your mood in some cases.

• Skin appearance: Studies suggest that people with psoriasis may benefit from controlled heat therapy. Infrared saunas (using dry heat and light fixtures directing heat onto your body) can boost the skin's collagen production.

• Detoxification: Heat generated from saunas and steam rooms may boost calorie burn and natural detoxification via sweating, the equivalent of up to 600 calories per half hour. A healthy adult could lose up to a pound of sweat per session. However, more research is needed.

What About Dry vs. Wet Saunas?

Some people may refer to a traditional sauna as a dry sauna. That's because of how the sauna space is heated, with dry heat. You may also hear the term "wet sauna" used for a steam room. This terminology alludes to steam rooms using wet or moist heat to heat the area and warm the body.

At the Gym: Choosing Between the Sauna or Steam Room

Whether you choose to use a sauna or a steam room may come down to personal preference and the type of heat you can tolerate.

Researchers note that more studies are needed to better define the risks and benefits of each option. This includes the recommended amount of time per session and frequency of use to capitalize on their health benefits.

Timing

For most healthy adults, experts recommend spending 15 to 20 minutes in a sauna or steam room. But if it's your first time using either, it's probably a good idea to start with five to 10 minutes to see how your body adjusts and your comfort level. From there, you can work your way up to 20-minute increments.

Using Both in the Same Day

There aren't official guidelines around using both a sauna and a steam room at different times during the same day, but experts suggest being mindful of how much you're sweating overall so you don't overdo it.

Some recommendations suggest drinking at least two glasses of water after each sauna or steam room session. This is because it's possible for the body to lose up to a pint of fluids from sweating. You'll also want to remain hydrated before (and during) the sessions.

Should Anyone Not Use Saunas or Steam Rooms?

While saunas and steam rooms have several potential health benefits and can be an appropriate full-body heat therapy option for many healthy adults, they may not be safe for everyone.

People with heart disease and high blood pressure (hypertension) should check with a healthcare provider before deciding to use a sauna or steam room. This may also apply if you have kidney disease, a skin condition like atopic dermatitis (eczema), or a lung condition like asthma.

Pregnant people should not use saunas or steam rooms without discussing with their healthcare provider first.

It may also be helpful to keep in mind the following factors:

• Dehydration is possible if you haven't had enough water before, during, or after a sauna or steam room session. Consuming alcohol increases this dehydration risk.

• Dizziness or light-headedness can occur as a result of excessive sweating, being dehydrated, and feeling overheated. Exit the session (slowly and carefully) if this happens.

• Heat exhaustion can happen in severe cases when there's an increase in body temperature plus dehydration. Keep sauna or steam room sessions short, and try a lower heat setting if possible.
  

Summary

Saunas and steam rooms have traditionally been used to promote relaxation and full-body recovery, but they may both have health benefits, too. The dry heat of a sauna and the moist heat of a steam room have been shown to support cardiovascular, skin, and respiratory health.

The option you choose may depend on personal preference and tolerance for certain types of heat. Check with a healthcare provider before using one if you are pregnant or have an underlying health condition.

Read the original article on Verywell Health.