Sauna vs. Steam Room: What's the Difference?

Both saunas and steam rooms are popular choices for relaxation and wellness, each offering unique experiences shaped by differences in heat, humidity, and health benefits. Here’s everything you need to know about saunas vs. steam rooms, their benefits, and how to choose the best option for your needs.

What is a Sauna?

A sauna is a heated room that uses dry heat to raise your body’s temperature and promote sweating. Saunas are typically constructed from wood, such as hemlock or cedar, and generate heat through electric heaters, infrared technology, or wood-burning stoves. The temperature inside a sauna typically ranges from 150°F - 195°F (65°C - 90°C). While water may occasionally be poured over hot stones to produce short bursts of steam, the overall humidity levels remain low, usually between 5% and 30%.

How a Sauna Works

A sauna relies on dry heat to raise your body temperature. As you sit in a sauna, your heart rate increases, blood vessels widen (vasodilation), and you begin to sweat. This sweating process is what makes saunas effective for detoxification, relaxation, and cardiovascular benefits.

A steam room is a fully enclosed space designed to create a warm, moist environment using a steam generator. Unlike a sauna, which produces dry heat, a steam room maintains 100% humidity, resulting in a dense, foggy atmosphere. The temperature inside a steam room typically ranges from 100°F to 120°F (37°C to 50°C), which is lower than a sauna but feels more intense due to the high moisture content. Steam rooms are constructed with waterproof materials such as tile, glass, or acrylic to prevent water damage and maintain the humid environment. The heat is generated by a steam generator, which pumps steam directly into the room, enveloping users in a cloud of warm vapor.

How a Steam Room Works

A steam room is designed to fill with moisture-rich steam, creating a fog-like environment. The temperature is lower than a sauna, but it feels much hotter because of the humidity. The high moisture level keeps sweat from evaporating, making it feel like you’re in a dense, tropical environment. This environment is especially effective for opening pores and improving respiratory health.

Both saunas and steam rooms offer numerous health benefits, but they achieve these benefits in different ways. Here’s a breakdown of what each option offers.

Health Benefits of a Sauna

• Detoxification: Saunas encourage sweating, which helps the body release toxins like heavy metals.
• Cardiovascular Health: Saunas mimic the effects of light exercise by increasing heart rate and improving blood flow.
• Muscle Recovery: Heat relaxes muscles and relieves soreness, making saunas popular for athletes.
• Stress Reduction: Sauna sessions reduce cortisol (the body’s main stress hormone) and promote relaxation.
• Clearer Skin: The heat and sweating process open up pores and flush out impurities.

Health Benefits of a Steam Room

• Respiratory Health: The moist air of a steam room is excellent for clearing nasal passages and improving lung function.
• Hydration for Skin: Unlike a sauna, a steam room’s high humidity deeply hydrates the skin, leaving it feeling soft and moisturized.
• Stress Relief: Steam increases endorphin production, helping users feel calm and relaxed.
• Improved Circulation: Steam rooms stimulate blood flow, promoting cardiovascular health.
• Workout Recovery: Steam rooms can aid post-workout recovery by relaxing muscles, reducing stiffness, and increasing blood flow to sore areas.

1. Which is better for detoxification?

Both saunas and steam rooms promote detoxification, but saunas are generally considered more effective due to the higher temperatures that cause more intense sweating.

2. Which is better for skin health?

A steam room may be better for hydrating dry skin since the 100% humidity moisturizes the skin deeply. Saunas, on the other hand, are better for clearing clogged pores due to the intense sweating.

3. Can I install a sauna or steam room at home?

Yes, you can install both. However, steam rooms require a fully waterproofed area (like a bathroom) with a steam generator.

4. Is a sauna or steam room better for respiratory health?

A steam room is better for respiratory health because the moist air relieves nasal congestion and promotes healthy breathing. Saunas have mild respiratory benefits but are less effective in clearing nasal passages.

5. How long should I stay in a sauna or steam room?

• Sauna: 15-20 minutes per session, with breaks in between if desired. If you're unsure of the best duration, learn more about how long you should stay in a sauna.
• Steam Room: 10-15 minutes due to the high humidity and intense heat.

Both saunas and steam rooms offer impressive health benefits, but they provide them in different ways. If you want dry heat for cardiovascular health, muscle recovery, and detoxification, a sauna is your best option. If you prefer a humid, foggy environment that relieves congestion, hydrates the skin, and promotes relaxation, a steam room is the way to go.

Both options will leave you feeling refreshed, relaxed, and rejuvenated. If you’re ready to invest in your health and wellness, consider adding a sauna or steam room to your home today.