Have you ever stood looking at the sauna and steam room, wondering what to choose? Both make you sweat, and both feel relaxing, but is one better for your health? It’s a common confusion, especially when all you want is to unwind and feel good. The truth is, they’re different in more ways than just dry vs. humid heat. Depending on what your body needs, such as muscle relief, clear skin, or easier breathing, one might work better for you.
We spoke to Dr Rituja Ugalmugle, Internal Medicine, Wockhardt Hospitals, Mumbai Central, who explained the differences between sauna and steam room and which one is better for your health.
Dry Heat Vs Moist Heat
Saunas use dry heat, normally from wood, stones, or electric heaters, to warm the air to temperatures between 70°C to 100°C (158°F to 212°F). The humidity is extremely low, usually below 20%.
Steam rooms, on the other hand, operate at lower temperatures, around 40°C to 45°C (104°F to 113°F), but with 100% humidity. The air is heavy with moisture, therefore, it feels hotter than it is.
Though both make you sweat, they do so in different ways, which affect how they affect your body.
Detox and Circulation Benefits
While your liver and kidneys do the heavy lifting when it comes to detox, sweating helps release certain toxins, such as heavy metals and some environmental pollutants.
Both steam rooms and saunas aid in circulation and elevate your heart rate in the same way that light cardio does. This can enhance oxygen flow and potentially reduce inflammation. Both can also enhance better vascular function, temporarily lower blood pressure, and leave your skin radiating health through increased blood flow.
Respiratory Health
"When it comes to breathing benefits, steam rooms win. The humid air can dilate nasal passages, relieve sinus congestion, and even assist mild asthmatics or those with seasonal allergies," said Dr Ugalmugle.
The humidity of a steam room loosens mucus and soothes symptoms of throat irritation, making it a reasonable choice for individuals with upper respiratory conditions.
Saunas, being dry, don’t offer the same mucus-thinning effect. The dry air can even worsen symptoms in people prone to dry throat or nosebleeds.
Muscle Recovery and Joint Pain
Both steam rooms and saunas are commonly used for muscle recovery post-workout. The heat helps relax muscles, ease joint stiffness, and improve flexibility. According to a 2018 study, heat penetrates deeply into tissues, aiding recovery from soreness and reducing inflammation, especially in arthritis.
Dry heat in saunas penetrates deeper into tissues, which can be especially helpful for chronic pain conditions like arthritis. Steam, although relaxing, has a tendency to act more on the surface.
For athletes or those with chronic joint issues, a sauna might offer slightly more benefit in reducing Delayed Onset Muscle Soreness (DOMS) and improving range of motion.
Stress Relief and Mental Health
The heat from both methods encourages the release of endorphins, those feel-good chemicals that elevate mood and reduce stress. "Whether it’s the meditative quiet of a sauna or the calming fog of a steam room, both offer an escape from the chaos of daily life. Any passive heat therapy can aid in lowering cortisol levels and improving sleep," added Dr Ugalmugle.
Who Should Be Cautious?
"Despite their benefits, both steam rooms and saunas can be risky for certain groups. People with heart conditions, low blood pressure, pregnancy, or certain skin conditions like eczema or rosacea should consult a doctor before regular use. Also, dehydration is a common concern," said Dr Ugalmugle. If you’re using either, make sure to hydrate well before and after. And limit sessions to 15–20 minutes max.
Which One Is Better?
There’s no one-size-fits-all answer.
- Choose a sauna if you’re looking for deeper muscle recovery, dry heat tolerance, or managing chronic pain.
- Go for a steam room if your focus is respiratory relief, skin hydration, or a short, sweat-drenched session that feels therapeutic.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]