Sauna vs. Steam Room (Benefits, Similarities, & Differences)

Do you turn to the sauna or steam room to relax your muscles after an intense workout? Or to meditate and decompress after a long stressful day? These are great reasons to sauna and steam, but did you know there are real health benefits?

Saunas and steam rooms are both sources for heat therapy. They are very similar in how they function and support your body, yet there are a few differences too.

The Paseo Club is a social club that has been a hub for health and fitness in Santa Clarita for over 20 years. We offer tennis, pickleball, fitness, Pilates, and swimming facilities. There are also several amenities to choose from, including a cafe and clubhouse, childcare, a spa, and executive locker rooms with saunas and steam rooms. 

In this article, we will go into detail about what saunas and steam rooms are, its benefits, and how they are similar and how they are different from each other.

What is a Sauna?

A sauna is a room designated for people to sit in a heated, dry environment. Saunas are often paneled in cedar wood and have benches for relaxation. 

Saunas usually have an area for hot rocks that absorb and give off heat. If you want to add humidity, you can do so by placing a small amount of water onto the rocks to create steam. A sauna’s temperature ranges anywhere from 160° and 220°F. There is no doubt that it can get pretty toasty! 

The recommended amount of time to stay in a sauna is 15 to 20 minutes. If you were to stay in a sauna any longer than that, you may increase your risk for dehydration. However, if you feel like you have exceeded the amount of heat your body can take before your 15 to 20 minutes is up, then it is advised to leave. 

What is a Steam Room?

A steam room is a small enclosed area that emits heat and humidity. Steam rooms usually maintain a temperature from 110° to 120° F. 

Unlike a sauna that has dry heat (unless you pour water on the rocks) steam rooms are always humid because steam is injected into the room automatically at regular intervals. 

It is recommended to spend 15 to 20 minutes at a time in a steam room. Any longer than that, you may increase your risk for dehydration, just like being in a sauna. 

How are Saunas and Steam Rooms similar?

Steam rooms and saunas are both heated areas for relaxation and to improve health. They can be used after exercise to improve recovery time and quality. They also aid in relaxation and stress reduction. The recommended time a person spends in a sauna or steam room is also the same. 

How do they differ?

The main characteristic that distinguishes the difference between a sauna and a steam room is that a sauna uses dry heat while a steam room uses water that turns into steam, creating moist heat. 

Steam rooms are better known for skin health and sinus relief. More research has been done about saunas and it indicates significant health benefits to the cardiovascular system and brain.

5 Benefits of a Sauna 

1. Recovery & Relaxation

After intense workouts and physical activity, muscles are stressed, which can result in body aches and pains. An excellent way to help aid this problem is to utilize a sauna or steam room. 

The high temperature of a sauna or steam room helps our bodies to release endorphins, boosting your mood and sense of well-being. It increases the blood flow and circulation in your body to aid any muscle tenderness, soreness, and pain. With increased blood flow and circulation, comes increased recovery time. This helps you have more energy, stamina, and power for your next work out. 

2. Improves Brain Health

A 20-year-long study was conducted with over 2,000 men. This long-term study, conducted by Dr. Jari Laukkanen, concluded that using a sauna 4-7 times per week on average for over 15 minutes each time, helped to lower the risk of developing Alzheimer's & dementia. 

A second study, also based in Finland, of 13,994 men and women aged 30–69 lasted 39 years. It showed a reduced risk of dementia from sauna use for both genders. 

It is understood that saunas contribute to increasing blood flow to the brain, reducing inflammation, and, most importantly, activating heat shock proteins that promote neuroplasticity.

3. Promote Sleep

By utilizing a sauna regularly, it is proven that you can achieve a more relaxed, more sound, and even deeper sleep.

Due to the high temperature of the sauna, your body releases endorphins. Not only does this occur when using a sauna, but levels remain elevated at night time before bed. This aids you to have a more relaxed sleep and an easier time falling and staying asleep. 

4. Helps to Burn Calories 

Your body is always burning calories, even when you are resting. When sitting (resting) in a sauna, you sweat due to its heat. This is the process of your body trying to cool itself down. This leads to an increase in calorie expenditure.

The amount of calories you burn depends on several factors, including gender, BMI, how long you sauna for and for how many sessions.

5. Stress Relief

Stress can be a daily occurrence or just occasional. In either case, passing time in a sauna promotes mental and emotional well being. Saunas reduce pain and tension which aids in stress reduction. It also helps people to release endorphins, creating a sense of relaxation, well-being, and an upbeat mood.

Use your time in the sauna to practice deep breathing, self-reflection, and gentle stretching to get even more stress relief.

5 Benefits of a Steam Room

1. Clears Congestion 

Breathing deeply while in the hot and humid steam room can help to break up congestion in your sinus cavities or lungs, promoting relaxation and greater ease of breathing.

2. Promotes Skin Health 

It is no secret that dirt, toxins, and oils accumulate in our skin due to exposure to various environmental pollutants. Getting rid of these negative substances increases the health and vitality of your skin.  

Spending time in a steam room weekly can help to open up your pores and deeply cleanse them, leaving your face clean and glowing afterward.

3. Recovery & Relaxation

It is normal after intense workouts that muscles become tight and sometimes result in body aches and pains. An excellent way to help aid this problem is to utilize a steam room.

Similarly to a sauna, a steam room is a great place to recover after you exercise. Time spent in a steam room helps to increase the blood flow and circulation in your body. This reduces muscle tenderness, soreness, and pain. With increased blood flow and circulation, comes increased recovery time. 

The high temperature of heat in a steam room, also facilitates the release of endorphins, helping relieve pain and stress. This aids in relaxation and a sense of well-being

4. Burns Calories

When using a steam room, it is normal to experience an increased heart rate. If you use a steam room correctly then your body can experience muscle stimulation, thus promoting the burning of additional calories.

5. Lowers Blood Pressure

The heat in a steam room dilates, or opens, your blood vessels. This process moves oxygenated blood from your core outward to your skin, which lowers blood pressure. Regular use of the steam room can mimic similar benefits as exercise, which can decrease hypertension long-term. 

Optimizing your health and well-being at The Paseo Club

You have learned about the many benefits of both saunas and steam rooms. Are you interested in becoming an avid user of either or both?  

Great news! You have come to the right place! At The Paseo Club we offer the best of both worlds because there are saunas and steam rooms in the men’s and women’s executive locker rooms. 

Do you want to try them out after a fitness class or a tennis match? They are free to use with membership. You can also enjoy our junior Olympic pool. Cafe and clubhouse, Kids Club childcare, or on-site spa. These are just some of the amenities members enjoy any time they come to the club.

We’re excited for you to come in and try out the club. Schedule a tour and discover all eight acres of our facilities. Alternatively, sign up today and get instant access to all the fitness and social activities you can want. Can’t wait to see you at the club!