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• Loosen phlegm and mucus
• Helps with joint pain
• Hydrates skin
• Soothes muscles

“Steam helps loosen phlegm and mucus, improving congestion and breathing,” says Safdar. However, research shows that if you have a respiratory illness or infection5, steam alone will not clear it up for you.

There isn’t a ton of research on the other benefits of stepping into a steam room (saunas have been much more extensively studied), but Safdar adds steam sessions have been scientifically shown to temporarily stave off muscle soreness4 and reduce joint pain and stiffness6. “The steam helps the body relax, and stiff joints get some relief,” she says.

And, for those looking to top off their spa day, Safdar says, a steam room can also help temporarily hydrate the skin (though steaming too much can strip the skin of natural oils and lead to dryness).

• After a workout: Many athletes hit the steam room after a workout to help stretch out and loosen muscles.
• Before a workout: Safdar also explains that because a steam room can help your muscles reach maximum mobility and flexibility, it can be a helpful addition to your pre-workout warm-up.
• As part of a spa: Because it can help open up the pores, sitting in a steam room can be a good way to kick off your next spa day.

• Increases energy
• Helps with joint pain
• Reduces stroke risk
• Immune support
• Reduces dementia risk
• Promotes skin health
• Soothes muscles

The benefits of saunas are better studied, thanks to research largely out of Scandinavia. When taken regularly (about four to seven times a week), they have been associated with improved energy7, relieved pain8, reduced stroke risk9, immune support10, skin health11, and even reduced mortality risk12. One notable study out of Finland in 201713 found that as people increased their sauna use per week from once or twice to six times, they decreased their dementia risk.

“Some evidence shows that individuals who have asthma will benefit from using a sauna,” Safda adds. However, there is not enough research to prove this just yet.

• After a workout: Because of the high heat, a sauna can help with muscle recovery and relieve muscle soreness.
• As a regular health practice to support longevity: If you can stand the heat, research shows that stepping into the sauna at least four times a week can reduce your risk of cardiovascular mortality.
• As part of a relaxation routine: The peacefulness of the warm sauna lends itself to starting your day off with meditation or winding down before bed. Try a few minutes of mindfulness in the sauna and emerge with a new mindset.

What about infrared saunas?

Infrared saunas can provide the benefits of a standard sauna, but at a much lower air temperature (typically between 120 and 150 degrees Fahrenheit). “These types of saunas use light to heat your body directly, instead of a stove or hot rocks to heat the air around you. This is good for people who don’t tolerate the high heat of a regular sauna,” internist Frank Contecessa, M.D., explains. Portable infrared saunas and infrared sauna blankets also make it easy to sweat it out at home.

As you can see, both saunas and steam rooms promote muscle relaxation, alleviate soreness, and help out the skin. However, saunas have been more extensively studied for their cardiorespiratory and immune support perks. Neither one is inherently better than the other, but saunas might be more beneficial for more people.

If you’re looking to use a sauna or steam room to address a certain health concern, your doctor can point you in the right direction.

“There should be no issues for a healthy person to use the sauna and steam room in the same day,” says physician-turned-entrepreneur Andrea Paul, M.D. “Use them in whatever order you prefer, but be sure to hydrate between using the sauna and steam room because both can cause excessive sweating.” 

You’ll also want to closely monitor how you’re feeling before, during, and after each sauna and steam room session. If you start to experience a racing heart or dizziness, consider it a sign to stop.

Steam: Safdar recommends limiting your steam to 15 minutes given that the combination of heat and humidity can cause lightheadedness.

Sauna: Because of the extremely high temperatures within a sauna, Safdar advises starting in five-minute intervals and eventually working up to 20 minutes at a time, if that feels good for your body. An infrared sauna, however, can be tolerated for upward of 45 minutes because of its lower heat.

Saunas and steams can both cause dehydration, so you’ll want to drink plenty of fluids before and after them. Safdar explains that they can both lower blood pressure14, which can cause lightheadedness and fainting if it happens too quickly. If you feel dizzy or unwell, step out of the heat immediately.

“Consult your doctor before you use either one, especially if you have any medical issues on medications, are pregnant or nursing,” adds Safdar.

Finally, remember that a warm room—particularly a humid, warm room—can be a breeding ground for bacteria. Be conscious of germs when using these spaces, particularly in communal settings.