Do the benefits of steam rooms rival those of saunas? Here’s what science says.
Steam rooms and saunas are like siblings. They have similar purposes and basic features: warming the body with indirect heat exposure. But they each have their own quirks, namely temperature and humidity.
Sauna vs. steam room temperatures differ drastically. Steam rooms sit at about 104 to 122°F, while dry saunas typically range from 158 to 230°F. Humidity varies, too: Steam rooms have a relative humidity of 95 to 100 percent, while that of traditional Finnish saunas is just 10 to 20 percent.
But do these differences make one recovery method better than the other? EQX+ spoke to James Gu, Equinox’s senior director of Spa, for his take on the sauna vs. steam room debate.
Steam Room vs. Sauna: What's the Difference?
Steam rooms and saunas are both sealed hot rooms, but the difference lies in how the heat is produced and the humidity. A steam room uses steam from boiling water to heat the space, while a dry sauna heats the air itself.
Here’s a breakdown of a sauna vs. a steam room.
Steam Room
Type of Heat: Moist
Temperature Range: 104 to 122°F
Humidity: 95 to 100 percent
User Experience: Air feels thick and heavy like a fog.
Sauna
Type of Heat: Dry
Temperature Range: 158 to 230°F
Humidity: 10 to 20 percent
User Experience: Air feels hot and dry.
How Does an Infrared Sauna Compare?
While a traditional sauna heats the air around you, an infrared sauna heats your body directly using far infrared light (FIR). This means the room you’re in will have a lower ambient temperature (140 to 175°F at Equinox), but you’ll still start sweating before long. (Note: Infrared sauna is not the same as red light therapy, either.)
There is some evidence that an infrared sauna can have some of the same benefits as a traditional sauna, such as improved recovery after exercise. If you’re heat-averse, an infrared sauna might be a good alternative to a traditional sauna.
The Steam vs. Dry Heat Debate
No matter which method you choose, you’ll likely reap similar sauna vs. steam room benefits.
“There’s a lot of overlap between the two,” says Gu. The significant difference lies in how moist heat penetrates the body versus dry heat. “Steam rooms seem to be more effective at reducing muscle soreness while saunas are more effective at improving cardiovascular health — however, both will provide those benefits,” he adds.
That likely includes a positive impact on longevity. While steam rooms haven’t been studied as extensively as dry saunas, most experts agree they affect the body in similar ways and, therefore, should help the body similarly, too.
“For example, there’s research on the positive impacts of saunas activating heat shock proteins,” says Gu. Research shows that heat shock proteins play a role in everything from moderating muscle atrophy and immune function to regulating stress response and enhancing longevity. “While there isn’t much research on steam rooms and heat shock proteins, it makes sense that it would have a similar effect,” he adds.
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Benefits of a Steam Room
Steam room-specific research is limited, and many scientific articles on heat therapy simply note that steam rooms are likely to have similar benefits to dry saunas, just to a different degree. Still, a small 2021 study, in which 60 participants did a 10- to 15-minute steam session each week, found that steam baths temporarily reduce heart rate and blood pressure.
Beyond those steam room benefits, the recovery tool offers the unique perk of efficiency.
If you’re strapped for time but still want to give your body a moment to decompress, Gu recommends going with the steam room. “You perceive the heat faster with moist heat — similar to how you can stick your hand in a 300°F chamber for a brief period without injury but sticking your hand in a pot of water boiling at ‘just’ 212°F would cause immediate damage,” he explains. That means that your body will react to the temperature change more rapidly, reaping some positive effects in a short amount of time.
Benefits of a Sauna
The list of sauna benefits runs long. Saunas have been found to reduce the risk of stress-related syndromes, such as hypertension and insulin resistance, in people in high-stress occupations (think: firefighters and first responders). Taking a sauna after a workout for 15 minutes three times a week has been shown to improve blood pressure more than exercise alone. And regular use has been linked to longer life spans and fewer serious heart issues, as well as reduced inflammation in some populations.
Is a Steam Room or Sauna Better?
So, is one method better than the other? Despite the temperature differences in saunas vs. steam rooms, their benefits might be pretty similar.
“Most of the physiological reactions the body has to high heat will be the same whether it is exposed to dry heat or moist heat,” says Gu. “...Even though the ambient temperature in a steam room is lower than in a sauna, a steam room will cause your core temperature to rise faster than it would in a sauna.” If you’ve ever heard, “It’s not the heat, it’s the humidity,” this is the same science at work: Your body produces sweat to keep you cool, but it needs to evaporate for the process to work. A steam room keeps that loop from closing.
Steam rooms and dry saunas offer similar mind-body benefits, too. “The relaxing nature of the experience [of either] helps transition you from a sympathetic or ‘fight-or-flight’ state to a parasympathetic or ‘rest-and-digest’ state,” says Gu.
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How to Incorporate Sauna and Steam Sessions Into Your Routine
Like most things in life, consistency is key. And it’s particularly helpful to have a sauna or steam session after finishing a demanding cycling class or Precision Run workout. “After a hard workout, a steam or sauna can help reduce soreness from the increased systemic circulation and relaxation of tense or hypertonic muscles,” says Gu.
Consider taking a steam or sauna while recovering from a particularly rowdy night out, too. “It can also help reduce the symptoms of a hangover — not so much from sweating, as is commonly believed (our livers and kidneys are what detoxify the body, not sweat), but from the increased circulation [that] helps your body process the alcohol and byproducts of drinking alcohol like acetaldehyde,” says Gu. “The release of endorphins will also help you feel better.”
As for how long to make each session, Gu recommends starting small and working your way up. “Ten minutes after every workout would be great, but 20 minutes would be better,” he says.
The bottom line: Even if you aren’t in the mood to work out (or you have an injury or rest day scheduled), a steam or sauna session is still worth it.
Steam Room vs. Sauna FAQs
Should you use a steam room or sauna after a workout?
Yes, using a steam room or sauna after a workout can help reduce muscle soreness and improve your recovery.
How long should you stay in a steam room?
It depends on your personal tolerance. Equinox experts recommend 10 to 20 minutes for maximum results.
How long should you stay in a sauna?
Again, it depends on how much time you have. Start with 10 minutes to see how you tolerate the heat and build from there.
Can you use both on the same day?
Yes, it’s possible to use both a steam room and sauna on the same day, especially if you use contrast therapy to cool down in between sessions.
Looking to make recovery an intentional part of your routine? Explore the steam rooms, saunas, recovery amenities, and expert coaching available at Equinox Clubs.