Sauna vs Steam Room: Which One Is Actually Better for You?
Both promise heat, sweat, and relaxation — but sauna and steam room are fundamentally different experiences with different benefits. We break down the science so you can choose wisely.
At first glance, a sauna and a steam room seem like the same thing: a hot room where you sit and sweat. But the two experiences are fundamentally different — in temperature, humidity, physiological effect, and the conditions they are best suited for.
If you want to make an informed choice about which to use, this guide will help.
The Fundamental Difference: Dry Heat vs Wet Heat
A traditional Finnish sauna operates at 80°C to 100°C (176°F to 212°F) with relative humidity of around 10 to 20%. The air is hot and dry. You sweat heavily, but the sweat evaporates quickly, which is part of what makes the high temperatures tolerable.
A steam room (also called a Turkish bath or hammam in its various cultural forms) operates at a much lower temperature — typically 40°C to 50°C (104°F to 122°F) — but with 100% relative humidity. The air is saturated with water vapour. Because sweat cannot evaporate, you feel much hotter than the temperature alone would suggest. The experience is intensely humid and can feel claustrophobic to first-timers.
Cardiovascular Benefits
Both environments raise your core body temperature and heart rate, producing cardiovascular effects similar to light aerobic exercise.
Sauna has a stronger evidence base here. The long-running Finnish studies showing reduced rates of heart disease and mortality were conducted on dry sauna users. The physiological mechanism — repeated cycles of vascular dilation and cooling — is well understood.
Steam rooms produce similar short-term cardiovascular effects but have been studied less rigorously. The lower temperatures mean the cardiovascular stimulus is somewhat milder, though still meaningful.
Advantage: Sauna
Respiratory Benefits
This is where steam rooms have a clear edge.
The saturated humidity of a steam room soothes the mucous membranes of the nose, throat, and lungs. Steam therapy is a long-established treatment for congestion, sinusitis, and mild respiratory complaints. People with asthma, chronic bronchitis, or frequent colds often find steam rooms noticeably more comfortable than saunas.
Dry sauna can actually irritate the airways of people with sensitive respiratory conditions, particularly at very high temperatures.
Advantage: Steam room
Skin Benefits
Both environments open the pores and promote sweating, which can help remove surface impurities. However, they work differently on the skin.
