We talked to medical experts to find out the differences between a sauna and a steam, the unique benefits each has to offer, and when and why you should choose one over the other. The difference between a sauna and a steam room comes down to the type of hormesis-inducing heat that they provide, explains Safdar Naueen, M.D., an internal medicine doctor at EHE Health. While a sauna is a dry heat, a steam room produces—as the name would suggest—a steamy, humid environment. A sauna, with its dry heat at temperatures of 180 to 200 degrees Fahrenheit, is ideal for relieving sore muscles3, increasing blood flow4, and promoting faster recovery5 after a tough workout. Saunas have long been an essential health tool in Scandinavian countries, and their benefits are starting to go global. Meanwhile, a steam room is slightly cooler, closer to 110 to 120 degrees Fahrenheit, with near 100% humidity, creating a heavy, moist feeling as soon as you walk in. Steam rooms, similar to saunas, also help with muscle soreness and recovery6. There isn’t a ton of research on the other benefits of stepping into a steam room (saunas have been much more extensively studied), but Safdar adds steam sessions have been scientifically shown to temporarily stave off muscle soreness6 and reduce joint pain and stiffness8. “The steam helps the body relax, and stiff joints get some relief,” she says. And, for those looking to top off their spa day, Safdar says, a steam room can also help temporarily hydrate the skin (though steaming too much can strip the skin of natural oils and lead to dryness). “The research on sauna use is just mind-blowing,” says Whitten, who notes that if there was a drug that contained all the same benefits, everyone around the world would be raving about it. “Your doctor would look at you like you were absolutely nuts if you weren’t taking this drug. That drug exists—it’s just not in the form of a pharmaceutical. It’s a sauna,” he said on the mindbodygreen podcast. Taking regular saunas can also support mental health and cognition. One notable study out of Finland in 201715 found that as people increased their sauna use per week from 2-3 times to 4-7 times, they decreased their dementia risk by nearly 50%. “Now that we understand that toxins are one of the critical things that contribute to risk for cognitive decline, saunas are becoming very important [for cognitive health],” Dale Bredesen, M.D., author of The End of Alzheimer’s, previously said on the mindbodygreen podcast. “Some evidence shows that individuals who have asthma will benefit from using a sauna,” Safda adds. However, there is not enough research to prove this just yet. If you’re looking to use a sauna or steam room to address a certain health concern, your doctor can point you in the right direction. You’ll also want to closely monitor how you’re feeling before, during, and after each sauna and steam room session. If you start to experience a racing heart or dizziness, consider it a sign to stop. Sauna: Research shows that the more time you can spend in saunas16, the better, notes Whitten. However, you might not be able to tolerate long sessions if you’re a beginner. Because of the extremely high temperatures within a sauna, you’ll want to start using them at five-minute intervals and eventually work your way up to 20-minute sessions or longer (again, ideally at least four times a week). “Consult your doctor before you use either one, especially if you have any medical issues on medications, are pregnant or nursing,” adds Safdar. Finally, remember that a warm room—particularly a humid, warm room—can be a breeding ground for bacteria. Be conscious of germs when using these spaces, particularly in communal settings.
