Saunas and steam rooms have long been cherished for their health benefits, offering relaxation, detoxification, and improved well-being. A common question among enthusiasts is: Should you use a sauna or a steam room first?
For some this is a matter of personal preference, whereas others are concerned with the increased health benefits they can get from using a sauna and steam room in the right order. But is there any merit to this concern about which therapy to use first? Let’s delve into this subject, hoping to settle the argument.
Understanding saunas and steam rooms
Saunas and steam rooms are similar in that they utilise heat to ease respiratory conditions, improve circulation, aid muscle relaxation, and increase blood flow. However, they differ in their methods of heat delivery and environmental conditions.
A dry sauna uses dry heat, generated by infrared, electric heaters, or a wood-burning stove. They maintain temperatures 65°C to 90°C (150°F and 195°F) with low humidity levels of 5% to 10%.
A steam room or steam bath, on the other hand, provides moist heat. Usually constructed from tile or glass, they are heated by generators that produce steam, keeping temperatures around 43°C (110°F), with nearly 100% humidity. Due to the high humidity steam rooms offer benefits for skin hydration and the respiratory system.
Why a sauna is good for your health
Focusing on the positive effects that a sauna will hold for your health can help to make the decision of whether you would prefer a sauna before the steam room. Here are the primary benefits achieved from a sauna.
Detoxification
The intenses dry heart of the sauna induces deep sweating, which is claimed to help eliminate toxins from the body, promoting a sense of cleansing and rejuvenation.
A sauna session of at least 10-20 minutes is required to help with detox, where the intense heat causes your body to sweat profusely, which in turn draws out the toxins through the skin. The theory postulates that when toxins are released from your body, your immune system functions better.
Stress and anxiety relief
It is also said to have an anti-anxiety effect on the body, cleansing the body of negative emotions and stress. However, the evidence for this comes more from personal testimony than fact.
One study looked at how a sauna helps people with emotional disorders obtain relief and respondents reported feeling better after doing between 4-7 saunas a week. It was noted that further study would be necessary to support the findings.
Improved circulation
Perhaps the most well-known of benefits is the enhanced blood circulation, and therefore, the potential cardiovascular benefits of sauna.
When you sit in a sauna, your heart rate increases and your blood vessels widen. This increases circulation in the same way that low to moderate exercise does. It must be noted that if you suffer from heart disease or cardiovascular diseases such as high blood pressure, you should exercise caution when using a sauna. [1]
Further reading: How to build an outdoor sauna
Lady Gaga, the award-winning singer and actress, is known to be a big fan of saunas. In a recent Instagram post, she revealed how using the sauna has helped to relieve her issues with chronic pain. She is joined by many other stars, entrepreneurs, and athletes praising the use of sauna for its health benefits.
Why a steam room is good for your health
While the sauna holds unique benefits for the mind and body, steam rooms are equally popular choices for healthy living. Using a steam room has the following benefits.
Skin rejuvenation
Steam sessions can hydrate and rejuvenate the skin making it an excellent choice for those seeking a radiant complexion. As the steam enlarges and opens your pores, it helps to loosen debris and old skin cells, which gives your skin a deep cleanse.
The use of a loofah during these sessions further enhances skin health, clearing debris and increasing circulation. Combining a steam session with a cold shower, which then shrinks the pores, has been reported to improve the skin even further.
Respiratory relief
Steam helps to alleviate respiratory issues by opening up the airways, making it beneficial for individuals with conditions like asthma or sinus congestion. As the steam loosens phlegm and mucus, congestion is greatly eased, and breathing comes better. This is especially helpful for bronchitis, and allergy related symptoms.
Joint stiffness
Heat has been the ‘go-to’ remedy for sore muscles and stiff joints for centuries. In Roman times, a hot room was used by soldiers, workers, athletes, and the wealthy alike for this purpose. You could say it was the great equaliser where people of all social classes ended their day together.
Like heat moves obstructions in respiratory conditions, it also shifts inflammation around joints, reducing pain and allowing better mobility.
Factors that may preclude the use of sauna or steam room
There are a number of side effects that may preclude you from using either a sauna or a steam room. In a discussion about which one you should use first, these factors are important because they provide you with a bigger perspective from which to make your decision.
Heat stress and cardiosvascular responses
Both saunas and steam rooms induce heat stress, leading to cardiovascular responses such as increased heart rate and vasodilation. A study highlighted that sauna bathing activates heat shock proteins, which play an important role in repairing misfolded proteins, potentially promoting longevity and protection against chronic illnesses. [2]
Tim Ferris, entrepreneur and author of the book, ‘4-day work week’, picked up on this and wrote a blog article, also citing other heat stress effects, both positive and negative. [3]
Health professionals emphasize the importance of proper usage of both saunas and steam rooms to mitigate the body’s response to heat stress, as follows:
- Stay hydrated - Limiting time in saunas and steam rooms is crucial to avoid dizziness, dehydration, or heat stroke. Experts recommend you start off slowly and keep sessions between 10-20 minutes. Those who tolerate the heat well, can do longer sessions of up to an hour, but this would be at much lower temperatures, such as those in an infrared sauna.
- Cool down quickly - Taking a cool shower after a sauna helps to reduce the body’s core temperature quickly and also has further benefits for immune health (benefits of which were made most famous by Wim Hof, who is also known as the Iceman)
To Sauna or Steam Room First? That is the Question!
It would be difficult to come up with conclusive evidence for promoting the use of a sauna before a steam room and vice versa. The reason for this lies in the personal reasons people use these therapies. Everyone is different and so what may be beneficial for one person might not work for another.
Having said that, there are some factors you can consider when making your decision.
Begin with a sauna
Beginning with the dry heat of a sauna can help to raise your core body temperature gradually, inducing sweating and promoting muscle relaxation. This approach may be particularly beneficial for those seeking detoxification and muscle relaxation.
Begin with the steam room
Conversely, starting with the steam room exposes your body to moist heat, which can open up pores and promote skin hydration. This method may be advantageous for individuals focusing on skin health and respiratory conditions.
Alternating between the two
Some individuals like to alternate between the sauna and steam room to experience the unique benefits of both environments. This approach can provide a balanced experience of dry and humid heat therapy, catering to multiple health objectives.
Conclusion
The answer as to whether you should use a sauna or a steam room first, is completely reliant on your personal preferences, and health objectives. While some benefit from the dry heat of a sauna, others enjoy the moist heat and high humidity of a steam room, still others enjoy the combination of a sauna with steam coming from adding water to hot stones.
As you can tell, the choice is hugely personal, and won’t be answered by anyone except you, but the information discussed here today will help you make that choice!
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References:
2. Sauna Impact
