Heat therapy is an incredible health practice that has been benefiting humanity for thousands of years. Knowing the difference between a sauna and steam room is a must for picking the best option for you.
The words sauna and steam room are often used interchangeably. There are key differences in both the health benefits and the experience itself.
5 Key Sauna and Steam Room Differences
While I may not have listed every single distinction between a steam room and sauna, here are some of the main differences between the two.
Key Difference #1: Moisture
A very noticeable difference between a sauna and steam room is the humidity level. The basis of the steam room experience is heavy steam, often so dense you can’t even see across the room.
The traditional sauna uses dry air and is what most people probably picture when they hear the word “sauna”.
Many people find steam and moisture very soothing, while others find them very uncomfortable. While everybody is different, a classic traditional sauna can be much easier to tolerate due to a generally more relaxed air temperature and lower moisture.
It’s worth pointing out that the moisture in a steam room can vary – a lot! I’ve been in steam rooms with a steam generator that goes on too much and creates so much steam that I couldn’t even see my feet.
Other steam rooms are more easygoing and go easy on the steam, offering enough for health benefits without being uncomfortable.
Also, some people find it very uncomfortable to breathe in a sauna, steam room, or both. You have to do your due diligence, talk to your doctor, and find the best option for yourself.
For myself, breathing in and out in a steam room helps clear congestion and is quite refreshing for my airways.
Key Difference #2: Skin Health Benefits
If you have any dry skin problems, a sauna may not be the best option for you. While the sauna’s dry air is excellent for sweating, it can definitely aggravate any existing dry skin condition(s).
Personally, I’ve never had a problem with the dry sauna drying out my skin, unless I already had dry skin.
In that case, the steam room is the better option because, rather than drying out the skin, it nourishes it. It also opens the pores and helps the skin cleanse impurities.
On the other hand, a dry sauna generally causes a person to sweat more than a steam room. More sweating means more cleansing for the skin.
While the dry sauna can make dry skin even drier, most people seem to be fine if they don’t have any existing conditions.
If you’re not sure which option is best for your skin, try both and see which one benefits it the most.
Key difference #3: Heat
One of the most noticeable differences between a classic dry sauna and a steam room is the heat. And for many people, it can make or break the entire sauna experience.
One thing I appreciate about dry saunas is that they are roughly the same temperature everywhere I go. No matter what part of the world I travel to, the dry sauna temperature tends to be about the same.
With steam rooms, it’s the opposite. Each one is different and, oftentimes, a lot different. I’ve been to steam rooms where I can barely break a sweat, and there’s not enough steam and heat.
Other steam rooms I’ve been to have been extremely hot, to the point that I left because they felt dangerously hot, like an oven.
The reasoning behind this is the functionality behind everything. Saunas can be set to a specific temperature and stay there. Like an oven, you set the temperature, forget it, and enjoy the experience.
Hot Steam Isn’t for Everyone
Steam generators involve more variables. Everything needs to be right with the water, heating mechanism, and whatever technology is involved.
A steam room can be a wonderful experience, but only if it hits that sweet spot of moisture and heat – a preference that depends on the individual.
Many people find a lot of steam to be very uncomfortable. Sometimes the heat from the dry sauna becomes intense and uncomfortable over time.
Always be careful, because I’ve been in steam rooms with malfunctioning steam generators. If your body is telling you to get out now, you should.
Key Difference #4: Respiratory Benefits
Both the sauna and the steam room offer unique respiratory health benefits. Talk to your doctor to find which option is best for your health.
Some people with certain respiratory conditions, such as asthma or allergies, find that the sauna’s warmth helps alleviate their symptoms.
Some studies have even found that the sauna can support a healthy lung capacity and benefit people with COPD.
Furthermore, the moist air of the steam room can help soothe the respiratory system for people with asthma or allergies.
Key Difference #5: Sweating Potential
You’ll generally sweat more in a traditional dry sauna than in a steam room. While it may seem that you sweat more in the steam room, this is because moisture forms into droplets on your skin.
The steam room is excellent for hydrating the skin. Not so much if your goal is to maximize your sweat.
Granted, some steam rooms can be obnoxiously hot, so in some cases, more sweat from a steam room is possible.
One thing I love about the dry sauna is that I know I’m getting a good sweat. It’s always satisfying to see that I’m getting the health benefits of sweating. With the steam room, I really have no idea how much I’m sweating.
If I’m sweating bullets inside the dry sauna, I know precisely where that liquid is coming from – me!
Some people hate sweating and find it very uncomfortable. Personally, I absolutely love it, and I always feel so refreshed and cleaner, inside and out.
If you already exercise and sweat a lot, you may not need a sauna to sweat. If sweating isn’t your goal, you can still leverage the sauna for other health benefits (i.e., respiratory benefits).
Steam Room or Sauna: Which To Choose?
Choosing between a sauna and a steam room comes down to the individual and their wellness goals. Study the key differences to find out what works best for you.
If you’re looking to hydrate your skin and clear congestion, the steam room might be the best option.
If your goal is to cleanse those pores and sweat it out, the traditional dry sauna may be the best option for you.
It’s worth noting that dry saunas tend to be pricier due to the wood construction. If you’re looking for the cheapest possible option, consider purchasing a portable sauna.
I love my portable home sauna when I don’t have immediate access to a traditional dry sauna.
Having a sauna or steam room at home is also an excellent investment because it eliminates the commute. Even an extra 15 minutes removed from your computing time on your sauna days can really add up.
Furthermore, if you’re more of an introvert and don’t want to use a public sauna, an at-home sauna or steam room can be a less crowded option.
Additional FAQ’s
Here are some additional common questions regarding the difference between a sauna and steam room. I also have an FAQ post here for even more answers to common sauna questions.
Can I Use Both the Sauna and the Steam Room?
It’s absolutely ok to choose one to utilize both in your life. Sometimes it’s nice to switch things up. One day you can do a dry sauna and a steam room on the other.
Sometimes I like the benefits of steam and the way it moistens my skin. Other times, I want to focus on getting as good a sweat as possible by using a dry sauna.
What’s Better for Weight Loss, a Sauna or a Steam Room?
Due to the increased heart rate, there’s only a slight increase in calories burned while using a steam room or sauna. Most of the weight that you lose during a session is water weight, which isn’t ideal.
While the sauna and/or steam room can be a healthy part of an overall lifestyle, it’s not going to shed pounds.
Also, never exercise in a sauna or steam room, as some people do. Your body is going to be hot enough already, and you don’t want to put yourself in danger by overheating.
Use exercise to demonstrate how tough you are, not through a sauna or steam room.
What’s More Effective, a Steam Room or a Sauna?
The most effective option is whatever works best for your health goals. You have to work with your doctor to find the best choice for your own life.
Either one or both can be part of an overall healthy lifestyle. Identify what you want to focus on with your health.
You may want to focus on cleaning your airways and nurturing your respiratory system.
Or you could focus on sweating to clean the gunk out of your pores.
Can I Go Into a Steam Room After a Sauna?
You never want to use a steam room immediately after getting out of a dry sauna (and vice versa). That can be dangerous due to overheating.
Whether you do both on the same day depends on the duration of each session. You don’t want to go into a steam room for 20 minutes, then into the dry sauna for 20.
Now, if your sauna and/or steam room sessions are shorter and 5-10 minutes each, you can have a short session in each one.
Ultimately, listen to your body, and if your body is telling you to get out, then you should immediately leave.
What’s the Best Option If I’m On a Budget?
The cost of using a sauna or steam room varies, depending on whether you’re buying one or using a health center in your city.
In many cities, it’s super cheap to get a gym membership that offers access to the sauna. Many health clubs offer saunas, steam rooms, or both.
Even if you don’t work out, it’s often so inexpensive that unlimited sauna sessions are worth it.
Now, if your goal is to have your own sauna or steam room at home, that’s very different. Even small wooden saunas can cost hundreds or thousands of dollars.
If you don’t have close access to a nearby health club that offers sauna and/or steam room facilities, consider purchasing your own.
If you can afford the upfront costs for a dry sauna, by all means, get one. It’s a fantastic investment, especially if it’s a high-quality brand.
Otherwise, the cheapest option of all is to get a portable steam room. You can find portable steam rooms that are less than $200. Based on my experience, you can get an excellent sweating session in.
How to Choose Between a Sauna and a Steam Room for Relaxation?
The difference between a steam room and a sauna for relaxation depends on the individual. However, based on my experience and the other sauna users I’ve spoken with, sauna wins the day.
The steam room can blow out some pretty intense steam! I’ve never had a sauna where I had to leave almost immediately because of the heat. But with the steam room, it’s happened many times.
Saunas tend to have a more universal temperature, and for me, it’s been nearly the same everywhere I go. With a steam room, you never know what you’re gonna get.
With the predictability factor in mind, the sauna may be the best option for most people when it comes to relaxation. You may be different and prefer the steam room; that’s totally fine.
Choosing the best option could also partially depend on where you live. If you live in a very humid climate, you might want a break from that by using a dry sauna. Vice versa, if you live in a dry climate, you may benefit from and enjoy a steam room more.
Recap
There’s not much of a difference between a sauna and a steam room in terms of heat shock proteins. They both offer incredible health benefits, and you may need to try different ones to find what works best for you.
Work with your doctor to help assess where you’re at with your health and identify the best option.
My sauna journey has led me to enjoy both. However, dry saunas tend to be more universal with the heat. Steam rooms vary a bit too much, but if you get a good one, it’s fantastic.
Let me know in the comments what you think is the big difference between a sauna and steam room.
Medical Disclaimer: Consult with your doctor before doing using the sauna or steam room to find the best option for your health.