Do the benefits of steam rooms rival those of saunas? Here’s what science says.
You’ve likely heard about the many benefits of dry saunas. They’ve 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 fifteen 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.
Despite all the benefits, there’s very little research into the dry sauna’s cousin: the steam room. A small 2021 study, in which 60 participants did a 10- to 15-minute steam session each week, found that steam baths reduce heart rate and blood pressure. Other than that, many scientific articles on the topic simply note that steam rooms are likely to have similar benefits to dry saunas but to a different degree. It’s understandable, given the differences in temperature (steam rooms sit at about 110 to 120°F, while dry saunas typically range from 160 to 180°F) and humidity (steam rooms have a relative humidity of 95 to 100 percent, while that of traditional Finnish saunas is just 10 to 20 percent).
But if you struggle with the high temperatures of dry saunas or don’t have access to one, can adding a steam session into your wellness routine still benefit you? Equinox+ spoke to James Gu, Equinox’s Senior Director of Spa, for his take.
Settling the Steam vs. Dry Heat Debate
Whether you choose to steam or sauna, you’ll likely reap similar 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.
RELATED: 5 Hot Springs to Visit on Your Next Relaxing Retreat
So, is one method better than the other? Given the lack of research on steam rooms, it’s a tricky question to answer, says Gu. Despite the temperature differences between the two methods, their benefits might be pretty similar. “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,” he explains. (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.)
With that in mind, 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.
Beyond that, both methods are advantageous, particularly following a workout. “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.
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.
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.”
RELATED: All Natural, No Hangover?
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.