Saunas and steam rooms both offer health benefits by raising the body’s core temperature and inducing sweating, but experts say saunas may provide more significant advantages for overall health.
The primary difference lies in their climate: saunas use dry heat at higher temperatures, while steam rooms provide moist heat with high humidity, according to exercise physiologist Dr. Rachelle Reed, ACSM-EP.
When exposed to heat, the body increases heart rate to regulate temperature, which can extend cardiovascular benefits even while resting after exercise, Reed explains. This heat exposure also raises systolic blood pressure, improving circulation, which may lower the risk of heart disease, says Dr. Lance Dalleck, professor of exercise and sport science.
Sauna Benefits
Saunas help lower blood pressure by dilating blood vessels and mimic some cardiovascular effects of exercise, Reed notes. Research shows regular sauna use combined with exercise can reduce cholesterol and blood pressure, enhancing heart health. A 2021 review found sauna sessions can slow aging by improving cardiovascular, muscular, and cognitive functions. Saunas may also reduce muscle soreness post-workout and lower symptoms of anxiety and depression, especially in high-stress professions, Dalleck adds.
Steam Room Benefits
Steam rooms can improve respiratory health by moistening the throat and loosening mucus, which helps with mild congestion, says Dr. Reuben Chen, a sports medicine physician. Steam also hydrates skin and opens pores, potentially reducing acne and improving skin elasticity, though more research is needed.
Because the humid environment prevents sweat evaporation, core body temperature rises faster in steam rooms, allowing shorter sessions for similar benefits. Steam rooms may also lower blood pressure and aid muscle recovery by relaxing muscles and increasing blood flow.
Which Is Better?
While both offer health benefits, saunas are generally considered superior due to more extensive research supporting their role in reducing risks of heart disease, diabetes, and extending longevity. Saunas are deeply embedded in Finnish culture, where their health effects have been studied extensively, giving them an edge in scientific validation, Dalleck says.
In summary, both saunas and steam rooms can enhance cardiovascular health, aid muscle recovery, and improve mental well-being, but saunas currently hold a stronger evidence base for broader health benefits.
