There is something eternal about entering a sauna or steam room—the enveloping heat, the comforting sweat, and the immediate feeling of serenity. But beyond the relaxation, what exactly does science have to say about the actual health benefits of these warm environments? Let’s explore what the studies and experts have to say about how saunas and steam rooms impact the body and psyche.
How Saunas and Steam Rooms Work
Fundamentally, both steam rooms and saunas have the same principle of applying heat to provide a setting that induces a series of physical reactions. Saunas traditionally employ dry heat, usually ranging from 150°F to 195°F (65°C to 90°C), with very minimal humidity. Steam rooms, however, are all about humidity—typically around 100%—with temperatures slightly lower. Infrared saunas are also present, employing light to heat your body directly with even lower temperatures.
Whether hot or steam, the heat sweats you out, increases your heart rate, and triggers a chain reaction in your body. Saunas and steam rooms are usually safe, according to Dr. Amy Zack, a family medicine physician. She stresses that each type should be followed with certain guidelines based on how hot it is and how your body handles it. The key is not to overheat and remain within safe parameters.
Cardiovascular and Circulatory Advantages
One of the largest reported advantages of frequent use of a sauna or steam room is enhanced cardiovascular wellness. The body’s blood vessels expand due to the heat, reducing blood pressure and boosting circulation. For seniors, this may be particularly beneficial for maintaining blood flow freely and promoting overall heart health.
A recent study has found a lower risk of death from heart disease and other conditions among frequent users. Researchers think this might be because sitting in a sauna has the same physiological effects as a moderate workout, such as elevated heart rate and sweating.
Steam rooms also facilitate improved circulation through their wet heat, which dilates the smallest blood vessels. This enables oxygen and nutrients to flow more smoothly through the body and can even assist with the healing of injured skin tissue.
Stress Relief and Mental Wellness
There’s a reason that so many feel calm and refreshed after a trip to the sauna or steam room. The heat induces your body to release endorphins—those natural “feel-good” chemicals that also ease stress and anxiety. Dr. Zack emphasizes that saunas are especially beneficial for individuals experiencing high-stress jobs or overwhelming personal circumstances. There’s evidence that the therapy can ease anxiety and enhance overall mood.
These warm, quiet spaces also naturally promote mindfulness and stillness, which can help lower cortisol levels—the hormone your body releases when you’re stressed. Some studies even suggest regular sauna use might improve sleep quality and ease symptoms of depression or burnout.
Workout Recovery and Pain Relief
It has been common for athletes and fitness enthusiasts to use saunas and steam rooms to recover from grueling exercise for many years. The heat relaxes muscles, lessens soreness, and accelerates recovery. This is the result of increased blood flow to the muscles through heat, which will carry away the waste products and bring in the nutrients muscles require to heal themselves.
Moist heat in steam rooms can be particularly beneficial for reducing post-exercise muscle soreness, commonly called DOMS (delayed onset muscle soreness). Regular sauna use may also alleviate pain and stiffness in individuals who have chronic conditions such as arthritis.
Skin Health and Detoxification
There’s more going on than a good sweat when you enter a sauna or steam room. Your pores expand, and sweat flushes out impurities such as dirt, oil, and dead skin cells. Steam rooms specifically are said to flush out toxins locked in the skin’s surface, leaving it appearing clearer and more refreshed.
Though hard scientific data on saunas aiding skin conditions such as acne is scarce, most individuals report smoother, more even-skinned complexions with frequent use. The subtle exfoliating action of perspiration and moisture from the steam can indeed leave your skin feeling refreshed.
Calorie Burning and Weight Loss Myths
It’s a fact that your heart rate increases and you may lose a few calories when sitting in a steam room or sauna, but let’s get this straight—this is no weight loss solution. The majority of the weight you drop when you’re in a session is really just water weight from your sweat, not fat loss.
Dr. Zack clarifies that this is one field in which research is still required. Although you may notice a brief weight loss on the scale, it’s purely because of dehydration. As soon as you drink water, this weight returns. So, whereas saunas might provide a minimal calorie burn, they’re no replacement for exercise or a balanced diet when it comes to long-term weight loss.
Safety Tips and Precautions
If used responsibly, saunas and steam rooms pose little danger to healthy adults. The greatest danger is dehydration, so water should be consumed prior to and after the treatment. Dr. Zack suggests limiting your exposure to heat to 15 to 20 minutes, particularly if you are a beginner to this type of therapy. If you ever begin to feel dizzy, lightheaded, or ill, it’s time to exit and cool off.
Other smart practices include avoiding alcohol, not using the sauna if you’re feeling sick, and cooling down gradually after your session. People with certain medical conditions—like heart problems, epilepsy, or pregnancy—should always check with their doctor before using heat therapy.
Who Should Avoid or Be Extra Cautious
There are some people who must stay away from saunas and steam rooms altogether, or at least be under medical monitoring when they participate. These include people who have had a recent heart attack or stroke, unstable cardiovascular conditions, or those on medications that affect their sweat or hydration status. Children, older adults, and pregnant women need to check with their doctor before stepping into the heat.
If used sensibly, saunas and steam rooms are a great way to relax, calm down, and aid your health. They’re not panaceas, but they can be a valuable addition to your self-care, offering physical advantages as well as a nice respite from the whir of daily activity.