Dry Sauna, Steam Room, or Infrared: Which Heat Therapy Is Best?
A review of health studies compares dry saunas, steam rooms, and infrared saunas, examining their specific benefits for cardiovascular health, relaxation, and muscle recovery.
People have been using saunas and steam rooms for centuries for relaxation, recovery, and improving general well-being. The heat, humidity, and sweating provide a pleasant and relaxing sensation, but according to a publication in Health magazine, the big question is whether one type of heat therapy provides a clear health advantage over the others.
There are currently three main types of saunas. The traditional dry sauna operates at high temperatures and low humidity, and is usually found in gyms, spas, and health centers. Its humidity level usually ranges around 10%-20%, while the temperature reaches about 80 degrees Celsius or even higher.
A steam room, on the other hand, is based on water vapor and creates a hot, moisture-saturated environment. The temperature is lower, usually around 43-49 degrees Celsius, but due to the high humidity, the feeling can be just as hot and intense as in a dry sauna.
The third type is the infrared sauna, which uses infrared light waves to directly heat the body instead of mainly heating the air in the room. Temperatures can range widely, from about 45 to about 74 degrees Celsius. In recent years, these saunas have gained popularity in wellness centers and among bio-hacking enthusiasts.
What the Research Says
Regular use of saunas and steam rooms may contribute to cardiovascular health, improve blood circulation, and assist with muscle recovery. The heat causes blood vessels to dilate, increases blood flow, and can reduce muscle tension and stiffness.
There is also limited evidence that increased sweating may help excrete certain unwanted substances and heavy metals from the body. However, research on the subject is still limited, and there is currently not enough evidence to view saunas as a proven means for "detoxification."
In general, research on heat therapies is still not comprehensive enough, especially regarding steam rooms. Most of the relatively strong data actually concerns dry saunas and consistent heat exposure.
One long-term study lasting 15 years found that people who visited a sauna two to three times a week had a 25% lower risk of dying from heart disease compared to those who used it once a week. Among those who used a sauna four to seven times a week, a 77% reduction in risk was recorded, although such studies do not necessarily prove that the sauna itself caused the difference.
Another study found that combining regular physical activity with routine sauna use may contribute to heart health, among other things by lowering blood pressure and cholesterol levels.
A review published in 2021 even raised the possibility that regular sauna use may be linked to longevity and the slowing down of certain aging-related processes, partly thanks to potential effects on the brain, cardiovascular system, and muscles.
Additional studies point to a possible link between regular sauna use and improved mood and a reduction in anxiety and depression symptoms. A 2021 study found that the effect may be particularly significant among people working in high-stress environments.
Which Type Suits Which Purpose
Despite the popularity of comparing sauna types, there are currently not enough studies to conclusively prove that one type is superior for overall health. Most of the benefits found are likely related to the heat exposure itself, and not necessarily to the technology or type of sauna.
However, the choice can be tailored to personal goals. For people suffering from dry skin, a steam room may be more pleasant thanks to the high humidity, which can help temporarily maintain skin moisture and open pores.
Those looking for intense sweating may prefer a dry sauna or an infrared sauna. Both options cause significant sweating, although the claim that they "detoxify" the body is still not well-founded scientifically.
To improve blood circulation and heart health, a dry sauna or infrared sauna may be particularly suitable, as the heat helps dilate blood vessels and increase blood flow. When use is consistent, these changes may have a positive effect on the cardiovascular system.
For people seeking respiratory relief, a steam room may provide an advantage thanks to the warm, humid air, which can help open airways. Some people suffering from asthma or a feeling of congestion report relief, but this should not be seen as a substitute for medical treatment.
Regarding relaxation and stress reduction, there is no clear advantage to a specific type. Dry saunas, steam rooms, and infrared saunas can all provide a sense of calm, reduce stress, and contribute to improved mood.
Also in muscle recovery, all three types may be beneficial. A steam room may relieve muscle and joint pain thanks to the humid heat, while dry and infrared saunas can reduce muscle tension, pain, and discomfort.
Bottom line, there is currently no clear "winner." For most people, the best choice is the one that fits personal goals, comfort levels, and the ability to maintain consistent use. In any case, the potential health benefits likely stem mainly from heat exposure, rather than the type of sauna itself.
