Saunas and steam rooms are both popular ways to relax, detoxify, and promote overall wellness. However, there are some key differences between these two types of heat therapies that are worth understanding before deciding which is best for you.
What is a Sauna?
A sauna is a small room or enclosure that is heated to temperatures between 150-212°F. The goal is to make you sweat and raise your body temperature. This helps eliminate toxins, improve blood circulation, relieve stress, and promote relaxation.
Traditional saunas use dry heat, typically from a wood-burning stove with rocks placed on top. As water is poured over the hot rocks, it vaporizes and increases the humidity slightly, usually to around 10-20%. Far-infrared saunas use infrared wavelengths to penetrate the skin and heat the body directly, without raising the air temperature as high.
Benefits of saunas may include:
- Detoxification through sweating
- Increased circulation and cardiovascular health
- Improved immune function
- Stress reduction and relaxation
- Temporary relief of muscle pain and stiffness
- Potential weight loss (water weight)
What is a Steam Room?
A steam room, also sometimes called a wet sauna, uses moist heat to warm your body. The temperature is usually set between 110-114°F with very high humidity approaching 100%. The steam is generated by a steam generator and released into the room through outlets in the walls or ceiling.
The warm and humid environment causes you to sweat profusely, which provides the same detoxification effects as a dry sauna. The main difference is that the steam allows for deeper heating of the muscles and joints.
Benefits of steam rooms may include:
- Detoxification through extensive sweating
- Loosening of mucus and clearing of nasal and airway passages
- Increased blood flow and cardiovascular endurance
- Relaxation of muscles and relief of muscle and joint pains
- Alleviation of arthritis symptoms
- Cleansing and hydrating benefits for the skin
Key Differences Between Saunas and Steam Rooms
Temperature
- Sauna temperature range is 150–212°F
- Steam room temperature range is 110–114°F
Saunas use much higher temperatures to induce sweating and deliver health benefits. Steam rooms rely more on humidity and do not get as hot.
Humidity
- Sauna humidity is generally 10–20%
- Steam room humidity approaches 100%
Steam rooms contain thick humid air that feels tropical. Saunas have dry heat with very little moisture in the air.
Heating Method
- Saunas use dry heat from a stove or infrared heating.
- Steam rooms use moist heat from steam generators.
The heating source and mechanism differ significantly between sauna and steam room.
Sweating and Calories
- Saunas lead to more profuse sweating and increased calorie burn.
- Steam rooms produce wetter, more humid sweat.
You tend to sweat more in a sauna, which increases calorie expenditure slightly. Sweat is more dripping in a steam room.
Clothing
- Saunas are enjoyed nude or in swimsuits.
- Steam rooms require loose clothing to avoid burning the skin.
Given the intense dry heat, saunas are enjoyed with minimal or no clothing. Steam rooms mandate loose fitting attire.
Duration
- Sauna sessions average 10–20 minutes.
- Steam room sessions average 10–15 minutes.
Both sauna and steam room sessions are relatively short in duration due to the intense heat and sweating.
Health Benefits
- Saunas help eliminate toxins, enhance cardiovascular function, boost immunity, relieve pain, reduce stress, and promote relaxation.
- Steam room benefits include detoxification, increased blood flow, loosening of mucus, hydrating skin, and relaxing muscles/joints.
While saunas and steam rooms share general wellness benefits, steam rooms can better target joint/muscle treatment and nasal/lung congestion relief.
Which is Better – Sauna or Steam Room?
The sauna vs. steam room debate does not necessarily have one universal answer. The benefits you’re seeking and your personal preferences should dictate which type of heat therapy you choose.
Those specifically looking for muscle or joint therapy may favor steam rooms and their moist heating effect on tissues. For more intense sweating, detoxification, and cardiovascular effects, saunas may have a slight edge.
Trying both a sauna and steam room can help determine which you find most enjoyable and beneficial. Most health spas offer access to both. Some key factors are how well you tolerate the heat, moisture, and duration of exposure.
Consult your doctor before starting heat therapy, especially if you have any medical conditions affected by hot temperatures. Stay well-hydrated and closely monitor how your body responds. When used safely and appropriately, both saunas and steam rooms can be relaxing and therapeutic additions to your wellness regimen.
Frequently Asked Questions
Which is better for skin, sauna or steam room?
Steam rooms provide added benefits for skin because of the moist heat and humidity. The steam helps open pores, soften skin, increase circulation, and improve hydration. Saunas can sometimes dry out skin.
Is it OK to go from sauna to steam room?
Yes, it’s fine to go from a sauna to a steam room, as long as you drink plenty of water and take breaks in between to cool down. The order does not matter, but be sure not to overdo the heat therapy in a single session.
Do saunas or steam rooms promote more weight loss?
Saunas tend to induce more calorie burn and sweating, so they may promote slightly more weight loss when used consistently over time. That said, both can aid minor temporary water weight loss.
Are steam rooms or saunas better for colds?
For congestion relief, steam rooms help open airways and loosen mucus more effectively. The moist heat and humidity are beneficial for clearing nasal and lung congestion.
Can saunas or steam rooms relieve arthritis?
Yes, clinical studies have shown benefits of both sauna and steam room therapy for arthritis relief. The heat increases circulation, relaxes muscles, and reduces joint pain and stiffness. Steam rooms can penetrate deeper into joints.
Conclusion
Saunas and steam rooms offer many of the same benefits, like detoxification, improved circulation, pain relief, and relaxation. But there are some variations when it comes to the type of heat, temperature, humidity, sweating response, clothing, and health effects. Those seeking a more social and relaxing experience may enjoy saunas. For targeting joint and muscle treatment or chest congestion, steam rooms seem ideal. Try them both to see which leaves you feeling best. When in doubt, alternate between sauna and steam therapy for optimal mind and body wellness.