How they differ
| Traditional sauna | Infrared sauna | Steam room | |
|---|---|---|---|
| Air temperature | About 150 to 195°F | About 110 to 135°F | Usually set around 120°F |
| Humidity | Usually under 20% | Dry | Extremely humid, so it feels hotter |
| Heat source | Heater and stones warm the air | Infrared panels warm the body directly | Steam fills a sealed room |
| Session length | About 15 to 20 minutes; start with 5 if new | Start with 5 to 10 minutes; experienced users about 20 to 30 | Start with about 5 minutes |
What the research covers
The best-known heat study followed 2,315 Finnish men for about 20 years and linked frequent dry sauna use with lower rates of heart-related death. It was observational, and the authors note the results may not apply to steam rooms, hot tubs or lower-temperature saunas.
A 2018 systematic review of dry sauna studies rated the evidence weak overall and left out steam saunas, so steam rooms have even less research behind them. Cleveland Clinic says there's no clear sign that dry or wet heat is better. Moist heat likely hydrates the airways, which some people find soothing.
For what dry sauna research shows on heart health, recovery and sleep, see sauna benefits.
Which one to choose
- Want the most researched option: a traditional dry sauna.
- Find high heat hard to tolerate: an infrared sauna, which runs cooler. A steam room has a lower set temperature but feels hotter because of the humidity. Start with short sessions either way.
- Want weight loss: neither helps. Sweat loss is water, not fat, and returns when you rehydrate.
Who should avoid both or ask first
- Anyone who has been drinking alcohol.
- People with a recent heart attack or stroke.
- People with heart disease, heart failure, severe aortic stenosis, or high or low blood pressure: ask a clinician first.
- People who are pregnant or trying to conceive.
- People taking medications, or with epilepsy or multiple sclerosis: ask first.
- Children under 16 and adults over 65: check with a clinician first.
Leave right away if you feel dizzy, faint, short of breath or have chest tightness. Call 911 for chest pain or fainting.
How Gabriel helps
You can ask Gabriel free whether heat therapy fits your health and medications, or read about infrared sauna sessions.
Common questions
Is a sauna or steam room better for you?
There's no clear evidence either is healthier. Most long-term research used dry saunas, so their effects are better studied.
How hot is a steam room?
Steam rooms are usually set around 120°F, cooler than a dry sauna. They feel much hotter because the air is so humid.
How long should you stay in a steam room?
Start with about 5 minutes and pay attention to how you feel. Leave right away if you feel dizzy, faint or short of breath.
Is a steam room good for a cold?
Moist heat likely hydrates the airways, which can feel soothing. There's no good evidence it shortens a cold, and heat adds strain while you're sick.
Does a steam room help you lose weight?
No. Like a sauna, it makes you sweat out water, not fat, and the weight returns when you rehydrate.
Sources
- Get your sweat on: the benefits of a sauna Cleveland Clinic
- 6 possible benefits of infrared saunas Cleveland Clinic
- Can regular sauna sessions support a healthy heart? Harvard Health Publishing
- Association between sauna bathing and fatal cardiovascular and all-cause mortality events JAMA Internal Medicine
- Clinical effects of regular dry sauna bathing: a systematic review Evidence-Based Complementary and Alternative Medicine (PMC)
This guide is general information, not medical advice. It does not replace a visit with a licensed clinician. Gabriel membership is not health insurance.