Whether you’re winding down after an intense workout or simply seeking a moment of relaxation, chances are you’ve encountered a sauna or steam room at your gym, wellness center, or spa. While the fitness benefits of strength training and cardio are well-known, there’s a quieter, heat-based approach to enhancing your health that’s often overlooked—spending time in a sauna or steam room.

These heated environments offer more than just a place to sit and sweat—they can boost cardiovascular health, support recovery, and even promote mental well-being. However, despite their similar purposes, saunas and steam rooms differ significantly in terms of heat, humidity, and how they affect the body.

So, which one is better for you? Let’s dive deep into the benefits, differences, safety considerations, and frequently asked questions to help you choose the right option for your lifestyle.

Understanding the Basics: What Are Saunas and Steam Rooms?

At first glance, a sauna and a steam room may seem interchangeable—they’re both heated spaces designed to make you sweat. But the type of heat they use is quite different, leading to distinct physiological effects.

Saunas: Dry Heat Relaxation

A traditional sauna, often made of wood and powered by heated rocks or electric heaters, generates dry heat. According to the North American Sauna Society, a typical Finnish sauna maintains a temperature range between 150°F to 195°F (65°C to 90°C). Although pouring water over the rocks can produce a burst of steam, humidity levels usually stay quite low—around 10%—unless more water is added.

Steam Rooms: Moist Heat Environments

On the other hand, steam rooms (sometimes called Turkish baths) are humid havens where the temperature stays between 110°F and 120°F (43°C to 49°C), but the humidity soars to nearly 100%. This means the air is thick with moisture, often making it feel hotter than it actually is.

Key Difference at a Glance

How Each Affects the Body: The Science Behind the Heat

Both dry and wet heat affect the body by raising your skin and core temperature. This initiates sweating, increases heart rate, and stimulates various physiological processes—but the way this unfolds differs between the two.

Sweating Response

According to Dr. Joy Hussain, a medical doctor and acupuncture specialist who has researched the effects of heat therapy, saunas cause intense sweating due to the dry air. In contrast, steam rooms suppress the body’s natural ability to sweat due to the heavy moisture in the air. The beads of moisture you see on your skin in a steam room may be more condensation than actual perspiration.

Cardiovascular Impact

The cardiovascular system is significantly influenced by both sauna and steam room use. As your core temperature rises, blood vessels dilate, improving circulation. This mimics the effects of moderate physical activity, making it easier for some individuals—especially those with limited mobility—to enjoy similar heart-health benefits.

Health Benefits of Using a Sauna

1. Improved Heart Health

Frequent sauna sessions have been linked to enhanced cardiovascular function. A number of studies, particularly from Finland where sauna culture is prevalent, show that using a sauna multiple times per week may reduce the risk of heart disease and stroke.

2. Reduced Blood Pressure

Sauna bathing helps lower systolic and diastolic blood pressure over time. This is partly due to the heat-induced vasodilation, which makes it easier for blood to flow through your vessels.

3. Stress Relief and Mental Clarity

The relaxing environment of a sauna encourages the release of endorphins—your body’s natural feel-good chemicals—helping reduce anxiety, mental fatigue, and overall stress levels.

4. Enhanced Immune Function

Exposure to sauna heat may stimulate white blood cell production, giving your immune system a slight edge in warding off illness. Some researchers suggest this could be particularly helpful during cold and flu season.

5. Pain Relief

The deep, penetrating heat can help soothe sore muscles and joints, making it a useful tool for post-exercise recovery or for those dealing with chronic pain such as arthritis or fibromyalgia.

6. Longevity and Reduced Mortality Risk

Dr. Setor Kunutsor, associate professor at the University of Leicester, has co-authored multiple studies suggesting that regular sauna bathing can lower overall mortality risk, especially among individuals from lower socioeconomic backgrounds.

7. Additional Benefits

• Improved lung function and reduced risk of pneumonia
• Lowered risk of developing dementia and Alzheimer’s
• Reduced inflammation
• Improved skin health through increased blood flow

Benefits of Steam Room Sessions

1. Skin Hydration and Detoxification

The humid environment in a steam room opens up pores and promotes sweating, which may help eliminate toxins and impurities from the skin. The moisture can also hydrate the outer layers, making your skin feel soft and refreshed.

2. Respiratory Relief

Steam rooms are especially beneficial for people with respiratory conditions like asthma, bronchitis, or sinus congestion. The warm, moist air can help loosen mucus, soothe inflamed airways, and improve breathing.

3. Muscle Relaxation and Recovery

Just like saunas, steam rooms encourage muscle relaxation. The moist heat penetrates muscles, reducing tension and soreness after intense physical activity.

4. Improved Circulation

Steam-induced vasodilation enhances blood flow throughout the body, helping with recovery and nutrient delivery to muscles and tissues.

5. Possible Calorie Burn

While not a replacement for exercise, sitting in a steam room may slightly increase your metabolism and help burn a modest number of calories due to elevated core temperature.

Which One Should You Choose? Sauna or Steam Room?

Personal Preference Plays a Big Role

Your choice between a sauna or steam room will likely come down to how your body responds to heat, and what you’re hoping to achieve. Some people find the dry heat of a sauna more comfortable, while others prefer the moist warmth of a steam room, especially for respiratory benefits.

Combination Use

You don’t necessarily have to choose one or the other. Many wellness routines alternate between both—starting with a sauna to stimulate intense sweating and finishing in a steam room to relax the respiratory system and skin.

Safety Considerations

Who Should Avoid Heat Therapy?

• Individuals with low blood pressure or fainting history
• People recovering from heart attacks or with valve-related heart conditions
• Pregnant women, due to risk of dehydration and potential birth defects

How to Use Them Safely

• Limit sessions to 10–20 minutes
• Hydrate before and after use
• Avoid alcohol and heavy meals beforehand
• Exit immediately if you feel dizzy or faint

Final Thoughts: Is One Better Than the Other?

There’s no definitive answer to whether saunas or steam rooms are better—it truly depends on your personal preferences, goals, and health condition. Both offer a wide range of benefits, from improved cardiovascular health to stress relief and detoxification.

If you’re looking to mimic the effects of exercise, a sauna may be your go-to. If you struggle with sinus issues or want hydrated skin, a steam room might be the better choice.

Ultimately, the best approach might be to incorporate both into your wellness routine and see which one resonates more with your body.

FAQs: Sauna vs. Steam Room

1. Can I use both a sauna and a steam room in one session?

Yes, many people alternate between the two. Just be sure to cool down and hydrate in between to avoid overheating or dehydration.

2. Are there any weight loss benefits?

While short-term weight loss may occur due to sweating, it’s mostly water weight. Long-term weight loss comes from diet and exercise, though heat therapy may support recovery and motivation.

3. How often should I use a sauna or steam room?

For most healthy adults, 2–4 times per week is considered safe and beneficial. Always consult your doctor if you have medical concerns or chronic conditions.