The wellness world is heating up—literally. From luxe health clubs to boutique spa lounges, saunas and steam rooms are no longer just post-gym add-ons—they’re the new social scene. But beyond their rising popularity, a debate simmers beneath the steam: which one is actually better for your health?
Health experts say both dry and humid heat therapies deliver real physiological benefits. However, key differences in how they affect the body mean your choice might depend on your specific wellness goals.
The Core Difference: Dry Heat vs. Humid Heat
Saunas and steam rooms both raise the body’s core temperature, prompting sweating and cardiovascular activation. But the way they do this differs significantly. Saunas operate at higher temperatures with low humidity, while steam rooms use moist heat in a highly humid environment.
“Your body responds to either form of heat by working to cool itself, which increases heart rate and improves circulation,” explains Dr. Rachelle Reed, an exercise physiologist and Director of Health and Science at Perspire Sauna Studio.
🔥 Sauna Benefits: More Than Just a Sweat
1. Cardiovascular Conditioning
Spending time in a sauna can mimic the cardiovascular response of light exercise. “Regular sauna use creates long-term changes in the body’s systems similar to lifelong exercise,” says Dr. Reed.
A 2022 study from the American Journal of Physiology revealed that combining saunas with frequent workouts enhanced cardiovascular function, reducing both blood pressure and cholesterol.
2. Reduced Risk of Chronic Disease
According to Dr. Lance Dalleck, professor of exercise and sport science at Western Colorado University, lifetime sauna use has been linked to a lower risk of heart disease, diabetes, and even longer lifespan
3. Physical and Mental Recovery
From sore muscles to high-stress professions, sauna sessions offer physical and mental relief. In a 2022 Biology of Sport study, athletes experienced less post-training soreness with sauna recovery. Meanwhile, research in the International Journal of Environmental Research and Public Health showed sauna use reduces anxiety and depression symptoms—especially in high-pressure careers like first responders or military personnel.
4. Anti-Aging & Longevity
A 2021 review in Experimental Gerontology suggested regular sauna use may slow the aging process by supporting cardiovascular, muscular, and cognitive function, thereby increasing “healthspan”—the number of years a person remains healthy and active.
💨 Steam Room Benefits: The Power of Humidity
1. Respiratory Relief
The moist heat in steam rooms is particularly effective for the lungs and throat. “Steam can soothe the respiratory tract, loosen mucus, and ease congestion,” says Dr. Reuben Chen, a sports medicine physician and Chief Medical Advisor at Sunrider International.
Though not a treatment for respiratory infections, steam can provide comfort for mild symptoms or allergies—and even hot showers at home can offer similar effects.
2. Skin Hydration & Acne Reduction
Steam opens up pores and promotes deep cleansing, potentially reducing acne and improving skin elasticity. “While more research is needed, steam therapy remains a popular choice in skincare for its hydration benefits,” Dr. Chen adds.
3. Quicker Results in Less Time
Since sweat doesn’t evaporate well in the humid air, your core temperature rises faster. “This makes steam rooms more efficient—you can achieve the same benefits in a shorter period,” explains Dr. Reed.
4. Muscle Recovery & Circulation
Like saunas, steam rooms help relieve sore muscles by improving blood flow. In a 2021 Advances in Integrative Medicine study, participants who used steam baths saw a notable drop in blood pressure, suggesting cardiovascular benefits may also apply.
So… Which One Is Better?
The sauna appears to win—but only because it’s been studied more extensively.
“There’s a long list of studies proving sauna use reduces the risk of heart disease, supports longevity, and improves quality of life,” says Dr. Dalleck. In Finland, where nearly every household has a sauna, its integration into daily life has made it a natural subject of scientific focus.
That said, steam rooms aren’t far behind. “If a sauna isn’t available, steam rooms still provide excellent benefits—especially if used regularly,” notes Dr. Reed.
How to Start: Making Heat Therapy Part of Your Routine
If you’re new to heat therapy, ease in slowly. Try a 2-3 minute session to see how your body responds. If you feel relaxed—not dizzy—gradually increase your time to 20–30 minutes per session, two to three times per week.
“The key is consistency,” says Dr. Reed. “Pick the method you’ll stick with long-term. That’s where the real benefits come in.”
And don’t go solo. “Having a friend join you makes you more likely to build the habit,” she adds. So the next time you’re scheduling a catch-up or planning a date, consider replacing drinks with a relaxing sweat session. Your heart, skin, and mind will thank you.
Whether you’re chasing recovery, heart health, glowing skin—or just a peaceful moment away from the chaos—the choice between sauna and steam room might not be about which one is better, but which one is better for you.
