From ordinary people to wellness enthusiasts, the sauna has been used for centuries for various health benefits. In fact, heat therapy has been used by humans since the Neolithic ages.
While the traditional dry sauna originated in Finland, the idea of the wet sauna originated from the concept of the steam bath in the Roman Empire. A rising interest in health and wellness has made both these sauna processes a popular choice in the twenty-first century.
When it comes to dry vs wet sauna, there are no definite pointers to place one over the other. Both processes have a lot in common as well as a few key differences. So before finding out what suits you best, it’s important to take an in-depth look at the benefits of sauna therapy.
What Is a Dry Sauna?
The concept of a dry sauna is to produce a heating effect on the body without the presence of any moisture. Traditional Finnish saunas were set up by burning wood on a stove.
The generated heat is transferred to stones or rocks kept above the stove. These rocks radiate the dry heat in the room.
In some saunas, water is poured on the heated rocks using a ladle. While the evaporation of the water generates some moisture, the overall humidity levels remain much lower than that of a wet sauna.
In theory, a dry sauna should have 0% humidity. However, the humidity levels are kept between 5% to 10% to prevent the room from getting too dry.
How Does a Dry Sauna Work?
Most modern dry saunas mostly use electric or gas heaters with wooden interiors to generate dry heat. This heats up the air inside the chamber through the processes of conduction and radiation. The heaters come with a safety switch that turns them off after the set temperature has been reached.
The temperature inside the sauna chamber can be between 150°F to 200°F (66°C to 93.3°C) and the higher temperatures lead to sweating. The mechanism of sweating helps to keep the core temperature of the body stable.
The thing is, there’s no maximum temperature limit for saunas. However, to keep it safe it’s best that sauna temperatures don’t cross 200°F.
Now, you might be wondering if dipping your finger in a cup of water at 200°F causes a nasty burn, how is it different in a sauna?
The reason is, water is denser and a much better conductor of heat than air. In a sauna chamber, your body accumulates heat at a much slower rate, making it bearable.
Dry saunas also have a vent, which is usually near the heater. The vent helps in keeping a steady inflow of fresh air and prevents humidity buildup inside the chamber.
What Is a Wet Sauna?
As the name indicates, a wet sauna uses a combination of heat and moisture. The temperature inside a wet sauna is kept lower than that in a dry sauna, usually between 110°F and 120°F (43°C to 49°C). Besides, the humidity levels are close to 100%.
So, even with lower temperatures, the insides of a wet sauna might feel hotter than a dry sauna. The reason is, the high humidity inside the steam room prevents sweat evaporation, resulting in a higher discomfort index.
As a result, there is an increase in skin and core body temperature resulting in heat stress. For this reason, overstaying in a steam room isn’t advisable.
Many saunas also use essential oils like Eucalyptus oil along with steam. This results in a refreshing scent as well as multiple health benefits.
How Does a Wet Sauna Work?
Apart from an electric or fuel-powered heating element, a wet sauna uses a steam generator to increase the humidity levels. The steam is released in the room through pipes and a variable-speed fan is used to keep the steam flowing.
In addition, the room also has a passive vent that allows the steam to escape. The temperature and humidity are balanced by using a steam extraction system that ensures the steady flow of steam into the room.
Wet Sauna vs Dry Sauna Benefits
The fact is, medical evidence supporting the health benefits of different types of saunas is still incomplete. However, there are some benefits that have been pointed out by multiple scientific studies.
Before choosing between the two processes, it’s important that you find answers to all your questions about a sauna. Without knowing the right answers you will not be able to optimize the sauna sessions in a safe manner.
Dry Sauna Benefits
If you are planning to set up a custom-made dry sauna in your home these are some of the home sauna benefits that you will get.
- Dry sauna sessions have been proven to reduce the risks of sudden cardiac death due to heart attack in adults. They are also beneficial in reducing the risk factors from various cardiovascular diseases and help to lower blood pressure.
- Sitting in a sauna can reduce stress levels and help patients with mild depression. The process can reduce the level of the stress hormone cortisol in the blood.
- Repeated sauna bathing can relieve the symptoms of rheumatic diseases, especially in patients with rheumatoid arthritis and fibromyalgia.
- Since a dry sauna increases blood volume, it helps in improving endurance performance in athletes. Additionally, hot air can help in repairing muscle fibers and help in inducing muscle growth.
- Dry sauna sessions can raise the number of white blood cells and lymphocytes, thus helping the immune system to perform better.
Wet Sauna Benefits
In a wet sauna chamber, you are inhaling the steam. Combined with the extreme humidity, this can result in various health benefits. The important ones are listed below.
- Inhaling steam helps loosen the mucus and phlegm in the nasal pathway and sinuses for patients affected by a cold or sinus infection. It also helps patients with conditions like allergic rhinitis and bronchitis.
- The humid air helps to open up the pores in your skin, clearing any congestion and unclogging blocked pores. It also helps to add moisture to the skin and provides relief from conditions related to dry skin. The combination of heat and moisture also boosts collagen synthesis in the skin.
- Steam helps in the release of endorphins, hormones that help to reduce stress and generate a sense of well-being. For this reason, a wet sauna session helps you to unwind and relax.
- A steam sauna helps to soothe nerve endings and damaged muscle fibers after a workout. Research suggests that spending time in a wet sauna works better than dry heat and speeds up the process of recovery after heavy workouts.
Similarities Between Dry vs Wet Saunas
Perhaps unsurprisingly, both sauna processes have overlapping health benefits. This results from the physiological effects of heat stress on the body.
Both dry and wet saunas increase the heart rate and cause a rise in the physiological strain index. This results in metabolic changes, along with dilation of the skin and increased blood flow resulting in better skin health.
The exact cellular mechanisms resulting from sauna sessions are still being studied. But evidence suggests that sauna bathing is a low-risk technique to reduce cardiometabolic diseases and overall stress levels.
When it comes to weight loss, both dry and moist heat can raise the heart rate. So, you will lose more calories in a sauna room than at a normal temperature. Also, heavy sweating can help you lose the excess water stored in the body.
That being said, doctors don’t suggest relying only on sauna sessions for weight loss as the impact is minimal. Sauna should be a part of a comprehensive weight loss program and not a substitute for workouts.
If you want to shed a few pounds quickly, a sauna session can help. But make sure that you don’t overdo it and risk dehydration.
Note, both dry and wet saunas are different from infrared saunas which use electromagnetic radiation to raise the body temperature directly.
Differences Between Dry vs Wet Saunas
What separates the two types of saunas is the difference in humidity levels. When it comes to setting up the sauna chamber, a wet sauna is more complex and requires more maintenance than a dry sauna.
The choice between a dry vs wet sauna is also based on personal preferences. While both processes help you to detox, you may feel more relaxed in a steam bath than in a traditional sauna using dry heat. The climate that you live in can also be a factor in making a choice.
FAQs
When should I use a dry sauna?
It’s best to use a dry sauna when you prefer the traditional method of heat therapy.
When should I use a wet sauna?
If you enjoy the feel of a white steam-filled room, choose the wet sauna. Also, it’s a better choice if you have dry skin or cold or cough-related issues.
How long is safe to be inside of a sauna?
Depending on the sauna temperature, the safe limit of a sauna session is around 15 to 20 minutes. If you are not healthy and properly hydrated, longer periods can be risky.
Which sauna is best?
The best sauna is the one that meets your personal preferences and health requirements. For those who prefer the traditional process of heat therapy, the dry sauna is a better option. In case you have issues related to dry skin or conditions like nasal congestion or excess mucous, it’s best to go for a wet sauna.
Conclusion
Now that we have looked into the benefits of both sauna processes, it’s time for the final words on the topic of dry vs wet sauna.
By now you’ll have realized that both dry and wet saunas are great ways to relax and boost your overall well-being. The choice depends on which process makes you feel more comfortable and delivers the benefits you seek. You might want to compare sauna vs hot tub sessions, before planning to set up a home sauna.
No matter the process you choose, make sure that you are aware of the risks and benefits associated. Make sure to hydrate the body before and after the sauna session. Bringing a water bottle filled with electrolytes into the sauna room isn’t a bad idea.
Now it’s your turn to make a choice.
