Sauna vs. Steam Room: Health Benefits and Differences Explained

Sauna vs. Steam Room

Choosing between a sauna and a steam room can be a tough decision when aiming for relaxation and health, especially if you are looking to choose one to use at home. Both offer a unique experience that depends on personal preferences. By understanding the differences of each, you can make an informed choice.

Both saunas and steam rooms are considered a type of sweat bathing that has been used for thousands of years according to the North American Sauna Society. And both have their own benefits for your health.

Saunas came out of the Finnish culture, while steam rooms are typically associated with the country of Turkey (Turkish baths). The main difference between the two is the level of heat and the level of humidity involved.  

What is a Sauna?

A traditional Finnish sauna is a small wood-lined room that contains either a wood-burning or an electric stove. The room is heated up to 170- 190 degrees Fahrenheit. When entering a sauna room, you will notice it feels very dry. This is because the humidity is very low at about 10%.

The sauna experience involves producing steam by throwing water on heated rocks above the stove. The steam then raises the air temperature and increases the humidity level. This in turn produces sweating.

It is typical to have an outdoor sauna near a body of water such as a lake or pool to cool off in. A traditional Finnish experience will involve some time in the sauna to warm your body first, then a quick dip in the lake or pool to cool down. This cycle is then repeated 2-3 times or more.

You won’t want to spend much time in a sauna at first. Keep your initial sauna sessions short, around 8-12 minutes remembering to drink water afterwards. As you build up your heat tolerance with more sauna usage, you will stay in longer at a time.

An infrared sauna is not considered a traditional Finnish sauna but uses infrared rays to heat the body internally also producing sweating. It can be beneficial for those who would like a small efficient sauna with some of the health benefits of a traditional sauna. There is no stove involved and it is fully electric. 

For more information about the types of saunas, check out our post here.

Health Benefits of Saunas

A traditional dry sauna uses heat to raise the body’s temperature, inducing sweating. This process produces many long-term health benefits including:

1. Lower Stroke Risk

According to a 2018 study published by the American Academy of Neurology, regular sauna bathing reduced the risk of stroke. The research concluded that the “study shows that middle-aged to elderly men and women who take frequent sauna baths have a substantially reduced risk of new-onset stroke.”

2. Improved Cardiovascular Health

Regular sauna use has been shown to improve cardiac health due to heart rate increases and better blood flow to the body. Studies have concluded “that heat stress, whether induced by infrared or Finnish-style sauna, causes significant sweating that is likely to lead to hormetic adaptation and beneficial cardiovascular and metabolic effects.”

3. Cleansed Skin and Detoxification

The warm heated air of the sauna opens up the pores in the skin cleansing it deeply as you sweat. Research has shown that many heavy metals, pesticides, and other toxic materials stored in our bodies are cleaned out by sweating.

In my personal experience, a heavy metal detox was exactly what I needed. After years of dealing with brain fog and fatigue, I had a heavy metals test done by my medical provider. My aluminum levels were sky-high!

I started on a very consistent regimen of sauna use and along with some supplements began to detox my body. After a few months, I had another heavy metals test done and the aluminum levels in my body were substantially lower. Along with this, my brain fog went away and I had less fatigue.

4. Reduced Congestion and Respiratory Issues

The heat of the sauna can help reduce congestion and the effects of other respiratory conditions by causing increased lung function and ventilation. This same study concluded that “frequent sauna baths are associated with reduced pneumonia risk in a middle-aged male Caucasian population.”

The warm air can also help reduce chronic bronchitis and symptoms of the common cold and asthma.

5. Muscle Relaxation

The heat of the sauna helps loosen tight and painful muscles offering a good way to relax. Basically think of it as a full body heating pad! I like to do some light stretching while I’m in the sauna to loosen up as well.

6. Boosts Your Immune System

Frequent sauna use has been shown to boost your immune system according to a 2013 study of Finnish sauna bathing. Cycling between the extreme heat and cooling helps build resilience and strength in your body.

7. Improved Mental Health

Sitting in a hot heated room, especially during the winter time in cold locations is a relief. Not only from stress in our daily lives, but also just from being cold! And medical studies agree that saunas can improve our mental health.

One aspect of the traditional Finnish sauna experience that I have not mentioned above and is necessary for mental health, is that of community. The sauna is very much a community event in Finland. My husband mentions that in his childhood, it was common to have a friend call and say, “come on over, the sauna is hot!”

Especially in winter, when we all feel more isolated by the long dark nights, having a warm sauna session with good friends can be a real mental boost.

Pros/Cons of a Sauna

While saunas can benefit your health, they may not be suitable for everyone. Excessive time in a sauna can lead to dehydration, so it’s important to drink plenty of water before and after a sauna session.

What is a Steam Room?

Unlike a sauna, steam rooms are wet. Also known as a Turkish bath, steam rooms are usually seen at gyms and spas. They use low temperatures of around 120 degrees Fahrenheit with high humidity levels of 100%.  There is no stove to throw water on. 

A traditional steam room has walls and benches that are made of tile and there is an area where steam spills out into the room from a boiler or generator. 

Place a towel on the bench, and simply enjoy sitting in the warm steam and breathing in the humid air. You will start feeling as if you are sweating much faster than in a dry sauna due to the high water content in the air. Spend no longer than about 15-20 minutes at a time and hydrate well on exiting. 

It’s a good hygienic practice to wear shower shoes in public steam rooms. One of the unfortunate aspects of a steam room is that germs, viruses and fungal infections can spread in the wet heat. So avoid athlete’s foot and wear shower shoes!

Health Benefits of Steam Rooms

Steam room sessions are known for their ability to relax muscles, reduce stress, and provide a soothing experience that can benefit you both physically and mentally.

1. Congestion Relief

A steam room can help those seeking relief from congestion as the humidity allows the nasal passages to open up and be cleared. Steam inhalation can also be beneficial for individuals with respiratory issues by improving breathing. The common cold, bronchitis, croup and some allergies can all benefit from a steam room.

2. Skin Health

The skin is cleansed deeply by sweating. With the high humidity of a steam room, the skin is cleansed very well. Some skin issues will respond better in a steam room rather than in the dry heat of a sauna due to the humidity.

3. Increased Circulation

Heat can help increase the circulation in the body by dilating the blood vessels causing better blood flow. A 2012 study showed that moist heat helped increase circulation in patients needing wound healing. With the increased circulation came faster healing.

4. Reduced Muscle Soreness

According to a 2013 study comparing dry heat vs. wet heat for reducing muscle soreness, wet heat was shown to penetrate faster than dry heat. Because of this, wet heat may bring relief faster than dry heat for muscle soreness and recovery.

Pros/Cons of a Steam Room

While steam rooms offer numerous benefits, individuals should be cautious about spending extended periods in high-humidity environments. Because of the wet heat, it may be harder to tell if you are dehydrated in a steam room as compared with a traditional sauna. 

Sauna vs. Steam Room: Safety and Medical

When visiting a sauna or steam room, individuals should prioritize safety and be aware of their own medical conditions. It’s important to listen to your body and recognize any signs of discomfort or overheating while in a sauna or steam room.

Consulting a healthcare provider before regularly using a sauna or steam room is recommended, especially for individuals with pre-existing health conditions and pregnant women.

According to a study on the benefits and risks of sauna use, “Contraindications to sauna bathing include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis.” So if you have any of the above conditions, it would be wise to refrain from anything that would put extra strain on your heart.

Proper hydration before and after sessions is essential to prevent dehydration and maintain overall well-being. It can also be beneficial to add some electrolytes to your drink to replace those lost due to sweating.

By following safety guidelines, monitoring your body’s responses, and staying informed about the potential risks, you can enjoy the health benefits of saunas and steam rooms safely and effectively.

Conclusion

Both saunas and steam rooms offer unique health benefits and relaxation experiences. Choosing between the two depends on personal preferences and health considerations. When used appropriately and with caution, saunas and steam rooms can contribute to improved cardiovascular health, stress relief, and overall well-being.

FAQs: Sauna vs. Steam Room

1. Are saunas and steam rooms safe for everyone to use?

No. While saunas and steam rooms offer various health benefits, individuals with certain medical conditions should consult a healthcare provider before use. It’s important to stay hydrated, monitor your body’s responses, and use caution when spending time in a sauna or steam room.

2. Sauna vs Steam Room: Which is cheaper to install at home?

A sauna will be much cheaper and easier to maintain long term if you are looking to install one for home use. A simple outdoor sauna kit can be installed with only an electrical outlet, while a steam room will require plumbing and moisture barriers. A steam room will also require consistent deep cleaning as the moist heat allows an environment where mold and fungus can grow.