Both saunas and steam rooms provide distinct health benefits primarily due to their heat sources: saunas use dry heat, while steam rooms offer moist heat. Both improve circulation and relieve congestion, but personal preference and health goals will determine which is best for you. Understanding their differences can help you tailor your wellness routine.
Which steam room or sauna has more health benefits? Read on.
Table of Contents
What is Steam Rooms?
A steam room is a sealed and insulated chamber designed to produce and retain moist heat, maintaining 100% relative humidity at moderate temperatures between 110°F and 120°F (43°C–49°C). It releases steam into the air, creating a warm, damp environment surrounding the body in vapor.
According to the European Committee for Standardization (CEN), steam rooms serve as a form of thermotherapy. They promote relaxation, improve circulation, and induce sweating for various physiological benefits. Unlike saunas, which use dry heat, steam rooms maintain complete humidity levels, allowing users to experience heat without the discomfort associated with high-temperature air.
The enclosure of a steam room is typically built with non-porous materials such as ceramic tile, acrylic, or glass to prevent moisture retention and ensure hygiene. Modern residential steam rooms often utilize electric steam generators that boil water and direct the vapor into the room through heat-resistant vents.
Steam rooms are commonly found in fitness clubs, spas, and wellness centers and are increasingly being integrated into private homes due to the availability of compact, plug-and-play models. Various traditional cultures, like the Turkish hammam and Japanese mushi-buro, offer their expressions of steam therapy. However, the physiological effects remain consistent: exposure to moist heat raises core temperature, facilitating detoxification and muscle relaxation.
Scientific reviews, including those from the National Institutes of Health (NIH), indicate that moist heat environments like steam rooms can aid in vascular dilation, reduce stress, and enhance skin hydration when used correctly. However, it is essential to follow strict ventilation designs and hygienic protocols to prevent bacterial or mold growth within the steam room environment.
What is Sauna?
A sauna is an enclosed space for high-temperature, low-humidity heat exposure intended for thermotherapy. Traditional saunas operate at temperatures ranging from 150°F to 195°F (65°C to 90°C) with humidity levels below 20%. This creates a dry heat environment that encourages intense sweating through radiant and conductive heat transfer.
The World Health Organization (WHO) classifies saunas as controlled heat-stress environments for relaxation, cardiovascular stimulation, and musculoskeletal recovery. Saunas typically use a stove or heater—either wood-fired, electric, or infrared—to heat porous stones, radiating heat throughout the cabin. Occasionally, water is poured onto the rocks to create brief bursts of steam, slightly increasing humidity but without replicating the sustained moisture of a steam room.
Traditional sauna construction involves softwoods like cedar, spruce, or hemlock, which resist high temperatures and absorb excess moisture. A key design element is their ventilation system, which continuously circulates fresh air to regulate oxygen levels and prevent discomfort from overheating.
The sauna culture is especially prominent in Finland, where over 90% of the population uses saunas regularly, according to the Finnish Sauna Society. Saunas are standard in Sweden, Russia, South Korea, and the United States and are found in homes, wellness resorts, and athletic facilities.
Unlike steam rooms, saunas do not envelop users in vapor; instead, they increase core body temperature through dry thermal energy, leading to a higher heart rate, enhanced sweating, and the activation of heat shock proteins. Studies published in the JAMA Internal Medicine journal have linked regular sauna bathing to a reduced risk of cardiovascular disease, hypertension, and all-cause mortality, particularly when used 4 to 7 times per week.
While saunas require less moisture control than steam rooms, they must maintain precise temperature regulation and utilize non-toxic building materials to ensure user safety. Most modern saunas have digital thermostats, timers, and safety cut-offs to prevent overheating.
What are the Differences between Steam Room and Sauna?
The differences between a steam room and a sauna include the modes of thermal energy transfer, heat types, humidity levels, physiological benefits, condensation behavior, construction materials, and ventilation design.
The heat transfer and humidity level combined differential between steam room and sauna is an important consideration. Compared to sauna, steam rooms envelop the body in moist, low-temperature heat (convection + 100% humidity), while saunas apply intense, dry heat (radiation/conduction + low humidity).
1. Heat Type and Humidity Level
The main difference between a steam room and a sauna is their temperature and humidity levels, which affect how your body reacts to each setting. A steam room typically operates at lower temperatures between 110°F and 120°F (43–49°C) but maintains 100% humidity, creating a moist, dense atmosphere.
This high humidity can make the air feel hotter than it is, leading to increased sweating, relief from respiratory discomfort, and the release of endorphins, which are the body’s natural mood enhancers. Many users find steam rooms more soothing and gentle, particularly for those sensitive to intense heat.
In contrast, a sauna provides dry heat and operates at much higher temperatures ranging from 150°F to 195°F (65–90°C), with significantly lower humidity levels, often between 5% and 30%.
This dry heat quickly raises skin temperature, prompts heavy sweating, and increases heart rate, which can help with cardiovascular conditioning and muscle relaxation. On the other hand, the dry heat of saunas is more associated with detoxification, improved blood circulation, and post-exercise recovery.
This diagram shows comparison chart of heat type and humidity level between steam room and sauna
2. Thermal Energy Transfer Mode
Steam rooms primarily utilize convection, where heat is transferred through the movement of steam-filled air. This method envelops the body in moist heat, promoting sweating and relaxation. Saunas, on the other hand, employ both radiation and conduction; heat radiates from heated stones and is conducted through the air, directly warming the body. These differing heat transfer methods contribute to the distinct experiences and physiological effects of each environment.
3. Physiological Benefits
Is a steam room and sauna the same? No, a steam room and a sauna are not the same. Steam rooms and saunas provide distinct therapeutic environments, each designed to address different health and wellness needs.
The moist heat of steam rooms is particularly beneficial for the respiratory system, helping to clear nasal congestion, open airways, and support individuals with asthma or seasonal allergies. Additionally, the 100% humidity promotes deep skin hydration, enhances detoxification by opening pores, and improves overall skin health.
Many users also report a sense of deep relaxation and mental clarity, as the gentle heat alleviates stress, eases muscle tension, and reduces joint stiffness, especially for those with arthritis or chronic muscle soreness.
In contrast, saunas utilize dry heat, typically operating at higher temperatures with low humidity. This environment stimulates cardiovascular activity, improving blood circulation and potentially supporting lower blood pressure. Regular sauna sessions can enhance muscle recovery, promote full-body relaxation, and aid in detoxification through intense sweating.
Although saunas do not offer the same humidity as steam rooms, some individuals find that the warm, dry air helps relieve nasal congestion and respiratory discomfort.
In this video, Thomas DeLauer is a celebrity fitness and nutrition sharing about Physiological Benefits between steam room and sauna
Summary of what are the health benefits of a steam room?
- Respiratory relief: Clears airways, loosens mucus, supports asthma, and alleviates allergies.
- Skin hydration: Helps open pores and hydrate the skin, facilitating detoxification and enhancing skin health
- Mental relaxation: Reduces stress and enhances mood through endorphin release.
- Joint & muscle relief: Conditions like arthritis or muscular stiffness can be relieved by the moist heat of the steam room, which helps relax aching muscles and joints
These core benefits are just the beginning. To gain a deeper understanding of how steam therapy contributes to various aspects of health, including heart health, immune function, and workout recovery, explore the 17 steam room benefits. Discover how it can enhance your overall well-being.
Summary of what are the health benefits of a sauna?
- Improved circulation: Dilates blood vessels and enhances blood flow.
- Detoxification: Promotes the removal of toxins through sweating.
- Muscle relaxation: Relieves tension and soreness.
- Respiratory support: Dry heat may help ease mild congestion for some users
While saunas have long been a part of wellness routines, steam rooms are rapidly gaining popularity for their comfort, soothing effects, and unique respiratory benefits. Saunas stimulate cardiovascular activity, while steam rooms offer respiratory relief and skin hydration. Choose based on your target health benefits.
4. Design, Ventilation, and Construction Materials
Steam rooms are designed to be airtight to sustain 100% humidity, creating a dense and moist environment. This sealed design minimizes ventilation, allowing heat and moisture to accumulate rapidly. Therefore, temperature control and user monitoring are essential to ensure safety and comfort during use. The interior surfaces of steam rooms are typically made from non-porous, water-resistant materials such as glass, ceramic tile, or acrylic. These materials resist mold, prevent water absorption, and facilitate easy cleaning.
In contrast, saunas have built-in ventilation systems that promote airflow and oxygen circulation, contributing to a more breathable dry-heat experience. The materials used in saunas, often porous woods like cedar or hemlock, are specifically selected for their ability to absorb heat while releasing a subtle, natural aroma. These materials enhance the traditional sauna atmosphere while supporting heat retention and air regulation.
Regarding setup, traditional saunas usually require plumbing connections, drainage infrastructure, and professional installation, making them a more permanent and labor-intensive investment. On the other hand, modern steam rooms such as those offered by Geysersteam are designed for plug-and-play convenience.
These portable units require no plumbing or permits and can be installed indoors, outdoors, or on patios, providing a flexible and hygienic wellness solution for home users. Many units also feature mold-resistant finishes and are built for easy maintenance.
By understanding the differences in ventilation mechanics, construction materials, and installation processes, individuals can choose the heat therapy that best aligns with their wellness goals, space limitations, and maintenance preferences.
Risk & Limits
Despite the fact that there are many health benefits of steam room and sauna, research found that there is a correlation between dehydration or heat exhaustion and over usage of traditional saunas
According to the American Heart Association, exposure to extreme heat can increase heart rate and blood pressure, potentially straining the heart, especially for those with pre-existing heart conditions.
Both steam rooms and saunas offer various health benefits, however, steam rooms are more relaxing and comfortable; opt for a steam room, one like Beppu® that is portable, easy to clean, and ready to use!
Which is Better Steam Room or Sauna?
Both Steam room and sauna provide therapeutic heat exposure, enhancing physical and mental well-being. However, their distinct thermal environments, physiological effects, and user suitability influence which is better suited for specific health goals.
Here is a comparison table formatted to help you easily decide between a steam room and a sauna, based on their health priorities and preferences.
| Wellness Goal | Steam Room | Sauna | Best Option |
|---|---|---|---|
| Respiratory Relief | 100% humidity opens airways, relieves congestion, supports asthma and allergies | Dry heat may help mild congestion but lacks vapor support | Steam Room |
| Cardiovascular Conditioning | Moderate heat with less heart rate stimulation | High heat increases heart rate and vascular dilation, supports circulation | Sauna |
| Skin Hydration & Detoxification | Moisture opens pores, deeply hydrates skin, enhances detox via vapor-based sweating | Intense dry heat promotes sweating but may dry skin | Steam Room |
| Muscle & Joint Recovery | Gentle moist heat soothes joints and muscles, ideal for arthritis | Dry heat improves circulation and tissue flushing, suitable for deep muscle recovery |
Steam: for comfort Sauna: for deep tissue |
| Home Use & Convenience | Geysersteam models: plug-and-play, no plumbing, mold-resistant, easy to clean | Traditional units often require professional setup, plumbing, ventilation | Steam Room |
| Overheating & Risk Management | Lower temp reduces risk, but airtight design requires monitoring | Higher temps increase dehydration or strain risk; ventilation helps tolerate heat | Both require moderation & hydration |
Do you sweat more in a sauna or steam room?
You tend to sweat more in saunas due to the high temperatures. Dry heat promotes more sweat compared to steam rooms, which are much cooler because they create a humid environment.
Should I Do Steam Room or Sauna First?
Start with steam to hydrate the skin and relieve congestion, followed by a sauna boosts circulation and intensifies the cardiovascular effect. Alternatively, reverse the sequence to adapt to high humidity gradually.
There is no universal rule for using a steam room and sauna in sequence. The order depends on your wellness goals and how your body tolerates heat.
Is It Better To Go in The Steam Room or Sauna After a Workout?
Use a steam room after a workout to relax and hydrate the skin. Choose a sauna instead if you aim to sustain an elevated heart rate and stimulate deeper sweating.
Is the Steam Room or Sauna Better for Weight Loss?
Both the sauna and steam room can help in weight loss; however, neither effect results in actual fat loss without a proper diet and regular exercise.
Is a Steam Room or Sauna Good for Cold?
Saunas and steam rooms alleviate congestion in acute cold symptoms by clearing nasal blockages and promoting relaxation, but they offer different benefits. Saunas improve the immune system, boost circulation, and enhance sleep. In contrast, steam rooms target chest congestion and reduce inflammation.
Is a Sauna or Steam Room Good for The Lungs?
Steam rooms are much more beneficial for lung health due to the humid air that helps in clearing congestion. Although saunas can help with better breathing by relaxing the airways, steam rooms provide immediate relief and better lung function.
