Sauna or Steam Room First? Pros and Cons for Your Relaxation Routine

Saunas and steam rooms are very relaxing and great for recovery, but which should come first? Does it matter? It turns out the order does matter. While saunas and steam rooms can enhance your wellness routine, they serve different purposes. If you're wondering how to use a sauna effectively, it's typically best to start with a sauna to heat your body deeply, followed by a steam room to further detoxify through sweat. This article will help you determine which one to use first, so you can maximize your time in the sauna or steam room.
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GoPolar's sauna app can help you maximize your sauna or steam room experience. The app provides step-by-step instructions for creating a heat therapy routine tailored to your needs.

What’s the Difference Between a Sauna and a Steam Room?

What sets a sauna and a steam room apart? The answer lies in their heat and humidity. Saunas embrace dry heat from heated stones or a closed stove. Picture a desert. That’s the sensation of stepping into a sauna. This ancient practice hails from Finland but is now a staple in spas and gyms worldwide. 

On the other hand, steam rooms generate a moist, tropical atmosphere. They’re heated through boiling water, maxing out humidity levels. Steam rooms run at a lower temperature than saunas, but the humidity can make them feel just as intense.

What Happens to Your Body in a Sauna?

When you walk into a sauna, things heat up fast. Your body temperature spikes above 100 degrees Fahrenheit. This rise in heat kicks your body into sweat mode. Your heart rate goes up, boosting blood circulation. Blood vessels dilate, enhancing blood flow to:

• Muscles
• Joints
• Organs

Regular sauna use stabilizes skin barrier function and boosts hydration, supporting skin health. The heat:

• Reduces inflammation
• Relaxes muscles
• Lowers blood pressure

It’s also a boon for arthritis sufferers, easing joint stiffness and pain.

What Happens to Your Body in a Steam Room?

Steam rooms are less about high heat and more about high humidity. Temperatures hover between 110 and 120 degrees, with humidity above 95%. This moist heat improves circulation and triggers the release of aldosterone, a hormone that lowers blood pressure. 

Steam rooms warm mucous membranes, promoting deeper breathing. This can help clear congestion and ease:

• Headaches
• Sore throats
• Coughs

The humidity hydrates skin, opens pores, and washes away dirt and dead skin. It’s like a full-body facial steamer. Steam rooms also aid joint flexibility and muscle recovery and offer relaxation and mindfulness benefits.

The Science Behind Sauna and Steam Room

Saunas are all about dry heat, with temperatures soaring between 180°F and 195°F and humidity levels low, usually around 5% to 30%. This intense environment kicks off thermoregulation, where your body amps up its cooling mechanisms. Your heart rate increases, blood vessels expand, and you start sweating—a lot. 

Benefits Beyond Detoxification

This process detoxifies your system and boosts circulation and muscle relaxation. The heat helps unwind tight muscles and joints, relieving those with chronic pain or stiffness. Studies show regular sauna sessions can lower the risk of cardiovascular diseases and even enhance cognitive function. But always consult your doctor before making saunas a regular thing.

Steam Rooms: The Moist Heat Miracle

Steam rooms operate at lower temperatures, around 110°F to 120°F, but with near 100% humidity. This moist heat is a game-changer for your skin and respiratory system. The high humidity opens up your pores and cleanses your skin, leaving it feeling refreshed. It also helps with respiratory issues, clearing congestion and improving breathing. 

A Relaxing and Revitalizing Experience

The warmth and moisture can aid muscle recovery and improve joint mobility, perfect for post-workout relaxation. Research indicates steam room sessions can enhance mood and sleep quality, offering a soothing retreat from daily stress. As with saunas, individual experiences can vary, so seeking medical advice is wise before diving into steam room therapy.

The Stress-Relieving Science

Both saunas and steam rooms work wonders for stress relief and overall well-being. The heat triggers the release of endorphins, the body's natural feel-good chemicals, elevating your mood and promoting relaxation. These sessions offer a mental escape, a chance to disconnect and unwind. Combining physical relaxation and mental clarity can improve your mood and overall quality of life.

Track Your Wellness Journey with GoPolar

Are you looking to track your wellness practices? Try GoPolar's cold plunge app. It’s perfect for keeping tabs on your cold plunge, cold shower, and sauna sessions. With our sauna app, you can track your heart rate, monitor trends, and connect with a community of like-minded individuals. Plus, you can find the best spots for a cold plunge in your area. 

Download our cold plunge app for free today and take your wellness journey to the next level.

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When Should You Use a Sauna or Steam Room?

Choosing between a sauna and a steam room? It comes down to your goals. The sauna is your go-to if you’re looking for intense heat and a deep sweat session. The steam room is the better option for those dealing with breathing issues or seeking gentle relaxation. Both heat therapies can help muscle recovery post-workout by increasing blood flow, which delivers oxygen and nutrients to your muscles and joints. This will help alleviate soreness and promote relaxation.

Timing is Everything: When to Use Heat Therapy

There’s no strict rule about when to use a sauna or steam room, but experts generally recommend the steam room after a workout. The moist heat penetrates muscle tissue better than dry heat, helping to reduce muscle pain and preserve muscle strength.

A Post-Workout Recovery Tool

A sauna can also be used after a workout to help with muscle recovery and relieve soreness. Some experts even recommend incorporating a steam room into your routine before you exercise, as it can help loosen your joints and increase flexibility.

Steam Room Benefits: Timing and Usage

The steam room is a great way to kick off your next spa day, as it can help open up your pores and promote relaxation. It’s also beneficial after a workout, helping to stretch out and loosen your muscles. If you’re feeling stiff in the morning, the steam room can help relax your joints and muscles, making moving easier.

Sauna Benefits: Timing and Usage

The sauna is ideal for part of a regular health practice to support longevity. Research shows that stepping into the sauna at least four times a week can reduce your risk of cardiovascular mortality. Follow it up with another hermetic stressor, like a dip in a cold plunge tub. The sauna is also great for relaxation, whether you’re starting your day with meditation or winding down before bed. Try a few minutes of mindfulness in the sauna and emerge with a new mindset.

So What Will It Be, Sauna or Steam Room First?

The choice between starting with a sauna or a steam room is flexible. It really hinges on what you aim to get out of the experience. Some folks swear by beginning with the dry heat of a sauna to get a good sweat going and kickstart detoxification. Others prefer to start with the steam room to open up pores and relax muscles before the sauna’s intensity. The best approach is experimenting with both and seeing what feels right for you.

Seek Benefits by Starting in the Sauna

If you’re considering starting with a sauna, you’re not alone. The intense dry heat helps promote deep sweating, which can aid in flushing out toxins and improving skin health. After a sauna session, moving to the steam room can hydrate the skin and help relax muscles. The moist heat is also great for clearing out the respiratory system, which is perfect for those with respiratory conditions.

Why Starting with the Steam Room Might Be Better

On the flip side, if you begin in the steam room, you can prepare your body for the sauna. The wet heat can open up pores and loosen muscles, setting the stage for a more intense sweat in the sauna. This sequence might appeal to those looking to boost cardiovascular health or general well-being.

Timing and Hydration: Key to a Safe and Enjoyable Experience

If you plan to use both on the same day, timing and hydration are crucial. Limit each session to 10-15 minutes, and make sure you’re drinking plenty of fluids between heats. Always listen to your body—if you begin to feel dizzy or have a racing heart, it’s time to stop.

Considerations and Precautions for Certain Health Conditions

Before making sauna or steam room sessions a regular habit, talk to your doctor, especially if you have specific health conditions. Some medications can make you more sensitive to heat. If you’re pregnant or feeling under the weather, it’s best to skip the sauna or steam room. The heat isn’t high enough to kill bacteria, so you risk spreading illness or making it worse for yourself.

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Things to Consider When Choosing Between a Sauna or Steam Room

Feeling the heat is a personal thing. Saunas deliver a dry, intense warmth, often hitting temperatures between 150°F and 195°F. If you thrive in that environment, you might find saunas invigorating. On the flip side, steam rooms offer a gentler heat, typically staying between 110°F and 120°F, but with 100% humidity. A steam room might be your sanctuary if you're not into the sweltering heat.  

Breathe Easy: Consider Respiratory Issues

If you have respiratory concerns, this is key. The high humidity in steam rooms can help open airways and ease breathing, especially for asthma sufferers. Saunas, with their dry heat, might deliver a different relief. This doesn’t mean saunas are off-limits, but steam rooms could be more your speed.  

Skin Deep: Heat and Your Skin

Your skin will react to heat differently depending on the environment. Saunas can sometimes irritate sensitive skin due to the dry heat, causing itching or discomfort. In contrast, the moisture in steam rooms can hydrate your skin, making it a better option if you're prone to dryness. However, if you struggle with skin conditions like eczema, it's wise to consult a dermatologist before stepping into either.  

Space Check: Installing at Home

Consider your available space if you're installing a heat therapy option at home. Saunas can be more compact, fitting into smaller areas. Steam rooms often require more space due to the need for waterproofing and drainage. Your home setup will also dictate the type of heater you choose. Infrared panels or electric heaters are common for saunas, while steam generators are needed for steam rooms.  

Cost and Maintenance: Budgeting Your Heat Therapy

Saunas are typically less expensive because they don’t use much water. They might also have lower maintenance costs, especially if you choose an infrared sauna. Steam rooms can be pricier due to the need for regular cleaning and upkeep. If budget is a concern, a sauna could be the more economical.  

Time on Your Hands: Session Length

How much time you have can influence your choice. Saunas often require a longer session to reap the full benefits, usually around 15 to 20 minutes. Steam rooms can offer a quicker hit, with sessions lasting around 10 to 15 minutes. If you’re in a rush, a steam room might suit your schedule better. 

Now, with all these factors in mind, which one is the right fit for you?

Best Sauna Temperature for Your Health

Adding a sauna to your daily routine can be a game changer, but you must know how to use it properly. The key is picking the right temperature based on your goals. Generally, you'll want your sauna to be between 150°F and 195°F (65°C to 90°C). Lower temperatures are for chilling out in longer sessions, while higher temperatures are better for getting your sweat on and detoxifying. 

Whatever you choose, stay hydrated. Even in a short session, you'll sweat out about a pint of water, so drink up before and after. And don't go straight to bed after; your heart rate will take a while to slow down. Give yourself time to relax before hitting the sheets.

Traditional Saunas: The Rule of 200 Reigns

Traditional saunas balance heat and humidity. When you add the temperature and humidity together, aim for a total of 200, so if it's 160°F, you want 40% humidity. This ensures comfort. 

Adjusting Sauna Temperature and Humidity

Traditional saunas can reach 200°F, but most people stick to 150°F to 175°F. If you're adding steam, keep the temperature lower first and add water to the rocks to gradually crank up the heat. As you get more comfortable, experiment with different settings to find your sweet spot.

Dry Saunas: Less Steam, More Heat

Dry saunas ditch the steam, so you feel the heat more directly. That's why it's best to keep the temperature between 140°F and 175°F. Without steam to soften the blow, most people don't like it hotter than that. Start with short sessions and see how you feel before pushing it. You can always add steam later if you want a little more humidity.

Infrared Saunas: A Different Kind of Heat

Infrared saunas work by heating your core directly instead of the air around you. Because of this, the temperatures are much lower—between 100°F and 125°F, although some people go up to 140°F. Once you're used to it, you can stay longer, up to 35 minutes. Just make sure you're hydrated and listen to your body. If you feel dizzy or uncomfortable, take a break.

GoPolar: Your Hot and Cold Therapy Tracker

Our sauna app is the go-to resource for people who love to alternate between hot and cold therapy. GoPolar's cold plunge app lets you track your plunges and sauna sessions with your Apple Watch. Download our cold plunge app for free today and connect with a community of like-minded folks.

Limits and Risks of Sauna and Steam Room Use

Steam rooms promise relaxation and recovery, but excessive use can lead to dehydration. These rooms typically maintain temperatures between 110°F and 120°F, creating an airtight environment to trap moisture. Staying too long beyond 15 minutes can deplete your body's water reserves. Experts advise keeping a water bottle handy, sipping during your session, and hydrating afterward. Dizziness and overheating are real risks, so if you feel unwell, exit immediately.

Germ Haven: The Dark Side of Steam

While steam rooms offer a serene escape, they can also be a breeding ground for bacteria. The heat isn’t high enough to kill certain germs, and the moist environment can encourage their growth. If you're pregnant, immunocompromised, or recovering from surgery, steer clear of steam rooms until you get the go-ahead from your doctor. And if you’re under the weather, it’s best to skip the steam to avoid spreading illness.

Heat Hazards: Recognizing the Risks

The soothing warmth of a steam room can quickly become dangerous if misused. Steam therapy can backfire and cause burns when dealing with colds or sinus infections. If you have a fever, especially a high one, the added heat can push your body temperature to risky levels, potentially leading to breathing difficulties or heatstroke. Be aware that prolonged exposure can also result in cramps, dizziness, and fainting.

Sauna Safety: What You Need to Know

Saunas are generally safe, but there are precautions to consider, especially if you have cardiovascular disease. Avoid switching between sauna heat and cold water to prevent blood pressure spikes. Saunas can also cause blood pressure to drop, so if you have low blood pressure, consult your doctor before sweating it out. Similarly, those who’ve recently had a heart attack should seek medical advice first.

Hydrate, Don’t Hibernate: The Importance of Water

Spending time in a sauna can lead to dehydration from all that sweating. This risk is heightened for people with kidney disease or other conditions. To counteract fluid loss, aim to drink two to four glasses of water after your session. Alcohol is a no-go, as it increases the chances of dehydration, hypotension, and even sudden death.

Time Matters: How Long Is Too Long?

When it comes to sauna use, less is more. First-time users should start with just 5 to 10 minutes, gradually working up to a maximum of 20 minutes. This allows your body to adjust safely. If you’re not feeling well, holding off until you’re back to full health is wise. Pregnant women and those with certain medical conditions should also check with a doctor before stepping into the heat.

Keeping Kids Safe: Sauna Guidelines for Children

Saunas aren’t just for adults—kids aged six and above can enjoy them, too, but with supervision. Limit their time to no more than 15 minutes, keeping a watchful eye to ensure they’re comfortable and safe.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Thermotherapy is not just about feeling good. It’s about recovery, resilience, and performance. Cold plunges and sauna sessions have gained traction in wellness circles because they work. The cold plunge is more than a shock to the system. It revs up circulation, reduces inflammation, and boosts mood. On the flip side, the sauna offers benefits such as:

• Detoxifying the body
• Relaxing muscles
• Improves cardiovascular health

Together, they create a powerful recovery routine that can enhance your well-being.

GoPolar: Your Thermotherapy Sidekick

GoPolar, the app that elevates your cold plunge and sauna experiences. Imagine tracking your sessions with precision right on your Apple Watch. You’ll get real-time heart rate data, trends, and scores that reflect your progress. You can even find top spots for cold plunging nearby. Plus, the community leaderboard adds a fun, competitive edge. GoPolar isn’t just an app; it’s your companion on the journey to better performance and recovery.

Mastering the Art of Heat and Cold

Do you start with the sauna or the cold plunge? It’s a question that depends on your goals. If you want to relax, start with the sauna. The heat will help you unwind and prepare for the cold. Are you looking to boost recovery? Begin with the cold plunge. It’ll reduce inflammation and prime your body for the benefits of the sauna. The choice is yours, and experimenting is part of the fun.

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