Saunas and steam rooms are popular relaxation methods used to relieve stress. They are commonly found in gyms, spas, and wellness centers. Although many people believe saunas and steam rooms offer similar benefits, they have distinct differences. So, which is better for your health? Let’s explore the key differences and health benefits of both.

Differences Between Sauna and Steam

Sauna

A sauna is a dry heat room where the temperature ranges between 70-100° Celsius. Saunas help the body burn calories and produce sweat by raising the skin's temperature to around 40° Celsius. As your skin heats up, your body responds by sweating and increasing heart rate to regulate internal temperature.

Saunas use different heating technologies, such as electric heaters, wood-burning stoves, or hot stones. Some saunas allow users to adjust humidity by pouring water over the hot stones, which produces steam.

Health benefits of saunas include:

• Improving heart health
• Enhancing blood pressure
• Reducing the risk of dementia and Alzheimer’s
• Alleviating muscle pain
• Relieving joint pain and improving joint flexibility

Steam

Unlike saunas, steam rooms provide moist heat. The heat is generated by a steam generator, with temperatures typically ranging between 37° Celsius and 48° Celsius. When you step into a steam room, the warm moisture creates a soothing and calming atmosphere.

Some steam rooms also offer aromatic sprays to enhance the relaxation experience.

Health benefits of steam rooms include:

• Improving blood circulation
• Cleansing the skin and helping remove toxins trapped beneath the surface
• Relieving muscle soreness after exercise
• Easing stiff joints
• Reducing stress
• Relieving sinus congestion
• Burning calories

Which Is Better for Your Health?

Both saunas and steam rooms offer health benefits, but there isn't enough research to definitively say which is superior. Factors such as session duration and frequency of use remain unclear in terms of their optimal impact on health. Choosing between a sauna or a steam room largely depends on personal preference and your tolerance for dry or moist heat.

For those new to either option, here are a few things to consider:

• Time: Beginners can start with 5-10 minute sessions to see how their body reacts to the heat and steam. As you grow accustomed to the environment, you can gradually extend sessions to 10-20 minutes or follow the recommendations provided by the facility.

• Beware of dehydration: Both saunas and steam rooms can cause you to sweat excessively, potentially up to 1 liter per session. This can lead to dehydration, which may manifest as weakness, wrinkled skin, dry lips, dizziness, or overheating. If you experience any of these symptoms, it’s important to stop immediately and drink plenty of fluids.

Despite their many benefits, saunas and steam rooms are not suitable for everyone. People with certain medical conditions, such as heart disease, high blood pressure, and pregnant women, are advised to consult a doctor before using saunas or steam rooms.

If you have health concerns or questions, you can consult a doctor or use the consultation feature available on the Ai Care app, downloadable from the App Store or Play Store.

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