Saunas are enclosed heated spaces commonly used as sweating rooms for health and wellness purposes.
These are of two types: Dry heat saunas and Wet heated or Steam saunas.
In recent times, infrared saunas are also becoming a popular choice but there are several different types of saunas.
Dry heat saunas use traditional methods like burning wood or heating sauna rocks to generate heat. Sauna rocks are unique igneous rocks like granite which absorb and retain heat.
Usually, by saunas, we refer to dry heated ones.
Wet heated ones or moist heated spaces are called Steam Saunas and usually have temperatures between 120°F and 155°F.
Compared to that, dry heat saunas have temperatures that range between 160°F to 190°F. This article covers Steam Saunas, how they work, and the various health benefits that make them a popular wellness trend in modern times.
What is a Steam Sauna?
Steam saunas are enclosed spaces filled with steam (usually pumped using generator pumps) with humidity levels ranging from 80%-100%.
In dry saunas the humidity levels are lower, especially around 5%-10%.
Usually in dry saunas, users can pour water on heated sauna rocks, causing small amounts of steam to form, but this does not affect or change the humidity level of dry saunas.
Interestingly, even though dry saunas are hotter, one would experience more heat in steam saunas. This is because since moisture is trapped in a steam sauna, the moist heat prevents the body heat from evaporating.
This increases the body temperature faster, which is why those with high blood pressure or those who are allergic to high heat should be cautious when using a steam sauna for extended periods.
A good idea would be to limit your steam sauna experience to 10-12 minutes only during a session.
How Does a Steam Sauna Work?
Steam saunas, also known as Turkish saunas, use steam from boiling water to produce wet heat and humidity.
This is entirely different from dry saunas, where there is zero humidity in the air.
Steam saunas trap heat and moisture in enclosed spaces of non-porous materials like tiles, stone, or glass.
Moist vapor or heat from boiling water is pumped into these rooms for extended periods until the temperatures rise to the intended levels.
After a steam sauna session, it is advisable to take some time to let your body cool down naturally. A shower or bath would be very comfortable after a steam sauna.
If you feel thirsty, drink ample water and ensure that you remain hydrated and comfortable.
For starters, it is advisable to limit the use of a steam sauna to once weekly, until their body gets used to it. Many facilities recommend taking sauna treatments twice a week after the initial warm up period.
But make sure you don’t overdo it. High temperatures for an extended period can put a strain on the body. So make sure you do everything in moderation.
Yet not everybody might find a steam sauna or a dry sauna comfortable. Always check with your physician before opting for any of these alternative modalities.
Who Can Use Steam Sauna?
Even though a steam sauna has a lot of benefits, it may not be appropriate for those with specific health problems. You can still use it, but be mindful.
Those suffering from high blood pressure, diabetes, heart disease, or abnormal heart rhythm must be careful not to overdo it.
Here are some pointers to take into concern:
- Don’t take a sauna if you are ill or prone to dehydration. Drink ample water before you go for a steam sauna.
- Stay away from alcohol or recreational drugs before you go for a sauna.
- Avoid taking a sauna on a full stomach; you may feel drowsy and uncomfortable.
- Everybody’s threshold for heat can be different. According to studies, the optimum period to sit in a sauna is 10-15 minutes. If you feel dizzy after a specific time, it is better to exit from the sauna.
- Don’t get into the habit of too much sauna use. According to some reports scrotum heating can affect sperm production and lead to fertility problems. Since saunas temporarily increase scrotum heat, be conscious of your sauna use.
- Don’t use a sauna if you have asthma or other breathing problems.
- Pregnant women shouldn’t take sauna sessions as that can hinder their health.
Yet the benefits of a steam sauna are manifold. This is one reason why the use of the sauna has been widespread since prehistoric times. Steam saunas are relaxing and healing for the musculoskeletal and nervous systems.
Benefits of Steam Sauna
The benefits of sweating are highly advantageous, according to scientific studies. Saunas provide relaxation, primarily from muscle aches and pain, especially for those who follow a daily exercise schedule.
The heat helps to soothe the nerve endings and help heal muscle soreness.
Steam saunas are also found to relieve joint stiffness and pain. According to studies, heat can help loosen up joints and improve flexibility.
The wet heat of a steam sauna also releases endorphins that help remove stress and decrease “cortisol” or the stress hormone levels, thus improving the “feel good” factor in the body.
Steam saunas can improve heart functioning. Steam also leads to dilation of blood capillaries, which helps improve blood circulation.
Steam therapy has also been found to reduce blood pressure and promote optimum heart wellness.
For those with upper respiratory congestion problems, especially bronchitis, steam saunas can help loosen mucus and improve breathing. This is why steam showers are advisable during the cold season.
Saunas may also help reduce symptoms of rheumatoid arthritis and can be advantageous for muscle recovery after sports. People experiencing depression and anxiety may also find sauna sessions helpful.
According to studies, the moist heat in a steam sauna can widen the skin pores because of sweating, thus helping to remove toxins from the skin and improve skin health.
A steam sauna is also beneficial especially for detoxification, and for those with sleep issues, a good sauna helps in sleep.If done correctly, steam saunas can stimulate and help burn calories in exciting ways that exercise may not.
Depending on your physical condition, heat tolerance, and your health practitioner’s advice, you can comfortably take a sauna for 10-12 minutes at a stretch.
Which is Better: Sauna or Steam Room?
Steam rooms, as the name denotes, are enclosed rooms that are heated with moist heated air , compared to dry hair usually found in Saunas.
Even though both these treatments are beneficial for the body, an often asked question is what works better?
Each of these sauna forms has its advantages. It is important to note that saunas or steam rooms are not medical treatments but complementary therapies that can improve personal health.
What works better hinges on subjective preferences regarding these alternative health therapies.
Most people prefer saunas or infrared saunas to steam rooms because you can enjoy a sauna session longer in a dry heated room. You might choose a steam room because you want a solution for your nasal congestion problems.
For those with low heat tolerance levels, infrared saunas or dry saunas are better.
Infrared vs. Steam Sauna
Infrared saunas are modern versions of the traditional sauna, where infrared rays are used to heat the body compared to conventional methods like steam or dry heat. The heating source is infrared rays (electromagnetic radiations).
Infrared saunas heat the body at lower temperatures, between 120˚F and 140˚F, compared to steam saunas which need an optimal temperature ranging between 150˚F and 180˚F.
Since the infrared rays do not heat the air but penetrate the body, you can experience more sweating at a lower temperature.
For those who cannot stand the intense heat of a sauna yet want to experience the benefits of sweating, infrared saunas can be a worthwhile option.
The health benefits of Infrared saunas are similar to steam saunas but better as you don’t experience possible heat discomforts from moist heat.
Studies show that infrared saunas can help boost heart health and lower blood pressure levels. In modern medicine, patients usually use infrared saunas to relax and even recover from chronic pain.
You can comfortably sit in an infrared sauna for 15-20 minutes.
Final Thoughts
To summarize, with its multifold health benefits, the sauna is a boon to modern-day living. Whether you enjoy the social coziness of a shared steam sauna at a spa or enjoy a personal steam sauna at your home, saunas as a complementary health modality can help alleviate healing and general wellness.
References
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