Sauna vs Steam Room: Which is Better for Health?

Sauna and Steam have become the most preferred methods of health preservation and fitness for many persons due to the growing trend of health, relaxation and body management. However, there are still many people who ask: What are the health differences between using a sauna or a steam room? What exactly are the differences in health between the two?

This article will comprehensively analyze which one is more suitable for you from the aspects of principles, respiratory system, skin, metabolism, circulatory system to risks.

The Core Difference: The Contrast Between Dry Heat And Wet Heat

To understand their health differences, it is first necessary to know how different the environments they create are.

Sauna: A typical dry and hot environment

Principle: Heat the stones in the air through an electric stove or by burning wood to raise the room temperature. Its characteristics are high temperature and low humidity. The temperature is usually between 70°C and 100°C, while the humidity is extremely low, only 10% to 20%.

Physical sensation: After entering, there will be a scorching heat sensation. Due to the dry air, sweat can evaporate quickly, thus giving a refreshing and invigorating feeling.

Steam Sauna: A 100% humidity wet steam environment

Principle: Continuously inject boiling steam into the room through a steam generator. Its characteristics are low temperature and high humidity. The temperature is relatively low, usually between 40°C and 50°C, but the humidity reaches 100% saturation.

Physical sensation: It's as if one were in a tropical rainforest shrouded in morning mist, with a moist and muggy feeling. Because the air is already full of moisture, sweat is not able to evaporate easily, and the skin will be moist at all times.

Why do they produce different health differences?

Because the way of heat transfer is significantly different from air humidity:

Dry heat → It is easier to raise core body temperature

Damp-heat → is more likely to affect the respiratory system and the moisture level of the skin

This is precisely the most crucial source of health differences in "what are the health differences between using a sauna or a steam room".

A Grand Comparison of Health Benefits: Each Has Its Own Merits

Although both can promote sweating and relaxation, hot and dry environments and hot and humid environments have different focuses in terms of health benefits.

1. Cardiovascular health

Sauna (clear benefits) : Various studies have demonstrated that habitual sauna baths are capable of making the heart exercise more or less like moderate-intensity workouts. It can boost the heart rate and cause blood vessels to expand remarkably, thus leading to better blood circulation and decreased blood pressure. The continuous practice is thought to lower the chances of heart diseases in the long run.

Steam sauna: It can still facilitate blood circulation and elevate the heart rate, but since the surrounding temperature is lower, the level of "exercise" for the cardiovascular system during steaming is almost always a bit lower than that during the sauna use.

2. Skin health

Steam sauna (with obvious advantages) : This is the signature field of steam sauna. The skin can be deeply hydrated, keratin can be softened and removed, and pores can be opened to the fullest with 100% humidity, which will then effectively get rid of the dirt and oil that are deep-seated. It is a great option for those who have dry skin or who want to do a deep cleansing, hydrating, and moisturizing routine.

Sauna: The process of sweating heavily in a hot and dry environment can lead to pore purification, however it can also draw the moisture out of the skin very quickly. If you don't apply a moisturizer to your skin right after the session, you might feel your skin to be tight or dry.

3. Respiratory system

Steam sauna (with obvious advantages) : The moist and warm steam is a "good medicine" for the respiratory tract. It can effectively relieve dryness in the nasal cavity and throat, help dilute mucus, and has a significant soothing effect on respiratory discomfort caused by cold nasal congestion, coughing, asthma or allergies.

Sauna: It has certain benefits for the respiratory tract, but the dry and hot air may cause slight irritation to the throat of some sensitive people. Its effect in relieving nasal congestion is not as direct as that of steam sauna.

4. Muscle relaxation and pain relief

Both have remarkable effects.

Sauna: The dry heat has the ability to go deep inside the body and thoroughly relax the muscles that are very tight, thus being a great solution for relieving muscle soreness, joint stiffness, and arthritis pain after physical activities.

Steam sauna: The hot and wet atmosphere can again bring about the relaxation of muscles, and the wet heat is thought to be more penetrating which could even be more beneficial for discomforts in muscles and joints due to rheumatism or strain.

 

5. Detoxification and weight loss

Important note: Both promote metabolism through profuse sweating. Nonetheless, it is still important to note that sweat is mostly comprised of water and electrolytes as the main constituents by 99%, and the "toxins" that are discharged through sweat are in very small amounts. The body mainly loses water through sweating, and when the person drinks again, the lost weight will come back quickly. Hence, the metabolic process can be supported by such practices if combined with a healthy lifestyle; however, they will not be a substitute for exercise and diet in weight management.

6. Mental relaxation

Sauna: The hot temperature challenge can provoke the organism to let out endorphins (a hormone that causes feeling good), hence bringing a profound sense of tranquility and delight after a cooling feeling.

Steam sauna: The hot and wet surrounding is quite calming, and it can successfully help to calm down the nervous system, reduce stress and anxiety just like getting a warm spa treatment.

For a more intuitive comparison, we have compiled the following table:

Health dimension	Sauna (dry heat)	Steam sauna (hot and humid)
Cardiovascular	★★★★★ (Significantly improves circulation and exercises the heart)	★★★★☆ (Beneficial, but slightly weaker in intensity
Skin	★★★☆☆ (Clean pores, but pay attention to moisturizing)	★★★★★ (Deep Hydration, Cleansing and nourishing
Respiratory system	★★★☆☆ (Somewhat helpful, possibly stimulating)	★★★★★ (Excellent, relieves nasal congestion and cough)
Muscle relaxation	★★★★★ (Deep relaxation, relieve stiffness)	★★★★☆ (Effective relaxation, strong penetration
Mental relaxation	The sense of achievement and tranquility brought by endorphins	The relaxation and stress relief brought by a humid environment

Summary of Advantages And Disadvantages And Applicable Groups

Having understood the above differences, you can make a judgment based on your own needs.

You should choose a sauna if you

• The main objective is to enhance cardiovascular health and simulate the benefits of exercise.
• I enjoy the refreshing feeling of sweating profusely and pursue deep relaxation.
• Muscle recovery after exercise is needed to relieve deep soreness.
• I'm dealing with acne problems (but be sure to moisturize after use).

You should choose the steam room if you

• The main goal is to moisturize and hydrate the skin and perform deep cleansing.
• I'm experiencing respiratory discomforts such as a cold, nasal congestion, allergies or asthma.
• It is dry or sensitive skin that cannot tolerate the dryness of a sauna.
• I find the extreme heat in the sauna unbearable and prefer a milder form of heat therapy.

Important Notes

Taboo groups:

Patients with severe heart disease, uncontrolled hypertension or hypotension.

Pregnant women (please decide after consulting a doctor).

Just after drinking alcohol or taking specific medications (such as sedatives).

Suffering from infectious skin diseases or in the acute stage of the disease.

Conclusion: How To Choose?

There is no absolute winner between a sauna and a steam room. Both are excellent health tools. The key lies in which one better suits your personal physical condition and health goals.

Pursuing cardiopulmonary exercise and deep muscle relaxation? Sauna might be your better choice.

Pay attention to skin hydration and smooth breathing? The steam room will bring you greater benefits.

Of course, you don't have to be either-or. Many health enthusiasts choose to alternate their use. They first enter the sauna to sweat deeply, then the steam room to moisturize the respiratory tract and skin, and finally take a cold bath to enjoy the comprehensive health benefits brought by the "two extremes of ice and fire". Of course, the best way is to experience it for yourself and listen to your body's feedback. If you're already interested in the health benefits of a steam room but are limited by time and space, then investing in a portable steam sauna is undoubtedly a wise move.

→Explore now with Hybervital Home Portable Steam Sauna Box and start your home health sauna journey!