Why Combining Sauna and Steam Rooms Can Help Optimise Health Benefits

Both saunas and steam rooms are revered for their health and wellness benefits, but each offers distinct effects on the body. While saunas provide dry heat, steam rooms offer high humidity, creating a unique environment for different therapeutic effects. Many people are now choosing to combine both treatments, moving between the two for an enhanced wellness experience. Here, we explore the benefits of alternating between sauna and steam room sessions, and how the combined effects can promote physical and mental well-being.

1. Improved Circulation and Cardiovascular Health

Both saunas and steam rooms are known to stimulate circulation, but in slightly different ways. Saunas, with their dry heat, cause blood vessels to dilate, allowing blood to flow more easily throughout the body. This dilation process can lower blood pressure and improve cardiovascular function, similar to the effects of moderate exercise. On the other hand, the moist heat of a steam room enhances circulation by raising the heart rate and improving blood flow to the skin and muscles.

• Benefit: Alternating between the dry heat of a sauna and the moist heat of a steam room can provide a balanced cardiovascular workout, improving circulation and heart health.
• Supporting Study: Research published in Mayo Clinic and BMC Med Proceedings suggests that regular sauna use is associated with reduced risks of cardiovascular disease, sudden cardiac death, and all-cause mortality (source).

2. Enhanced Detoxification

Sweating is one of the body’s natural ways to eliminate toxins, and both saunas and steam rooms encourage heavy sweating. Saunas induce sweat through dry heat, which can be effective in flushing out heavy metals and other toxins stored in the body. Steam rooms, on the other hand, promote sweating through humid heat, which can help open pores and cleanse the skin more thoroughly. By alternating between the two, you can maximise the detoxification effects, flushing out toxins at both superficial and deeper levels.

• Benefit: Combining sauna and steam room sessions promotes deeper detoxification, helping to eliminate toxins and impurities more effectively.
• Supporting Study: A study in Environmental Health Perspectives discusses the role of sweating in detoxifying the body, highlighting how heat exposure helps remove heavy metals and other environmental toxins (source).

3. Skin Health and Pore Cleansing

Both the dry and humid heat environments can have significant benefits for skin health. Saunas open up pores through intense heat, which can help loosen dirt and oils. Steam rooms, with their moist heat, add hydration to the skin, making it particularly beneficial for those with dry or sensitive skin. When used together, saunas and steam rooms can improve skin tone, texture, and overall appearance.

• Benefit: Enhanced skin health, with improved hydration and deep cleansing of pores.
• Supporting Study: Research published in Dermato-Endocrinology highlights the benefits of sweating for skin health, particularly in opening up pores and removing toxins that can clog pores and cause acne (source).

4. Respiratory Health Improvement

Steam rooms are especially beneficial for respiratory health, as the moist heat helps open airways, clear mucus, and alleviate congestion. Saunas, while dry, can still have positive effects on respiratory function by helping to clear nasal passages and ease breathing. Alternating between sauna and steam room sessions can be a great way to relieve symptoms for those with respiratory conditions like asthma, bronchitis, or seasonal allergies.

• Benefit: Relieves congestion, opens airways, and improves respiratory function.
• Supporting Study: A study in 2024 Respiratory Medicine indicates that humid heat, as in steam rooms, can improve respiratory function and provide relief from symptoms of asthma and bronchitis (National Library of Medicine source).

5. Muscle Relaxation and Pain Relief

The heat from saunas and steam rooms helps relax muscles and reduce pain, making these treatments popular among athletes and those with chronic pain conditions. The dry heat in a sauna warms up muscles and joints deeply, helping with tension relief, while the steam room provides soothing hydration that further loosens muscles and reduces soreness. Alternating between the two can enhance muscle recovery, promote flexibility, and ease stiffness in joints.

• Benefit: Relieves muscle tension, reduces pain, and promotes flexibility.
• Supporting Study: Research published in the American Journal of Medicine supports the role of saunas and steam rooms in providing pain relief and improving joint mobility, particularly for those with musculoskeletal conditions (source).

6. Mental Clarity and Stress Reduction

Both sauna and steam room sessions can help reduce stress and improve mental clarity. The warmth of a sauna releases endorphins, which are the body’s natural “feel-good” hormones, contributing to an overall sense of relaxation and well-being. Steam rooms, with their humid environment, promote a calming experience, helping to relieve mental fatigue and reduce stress levels. Together, these therapies can enhance mental relaxation and provide a much-needed escape from daily stress.

• Benefit: Reduces stress, improves mood, and enhances mental clarity.
• Supporting Study: A study from the Journal of Psychosomatic Research suggests that heat exposure can reduce stress and improve mood, primarily by stimulating endorphin production (source).

7. Weight Loss and Calorie Burn

While saunas and steam rooms alone are not a replacement for exercise, they can support weight management by increasing calorie burn. The high heat in both environments raises your heart rate, mimicking the effects of low-intensity exercise. Regular use of saunas and steam rooms can complement a fitness routine, helping to boost metabolism and improve overall calorie expenditure.

• Benefit: Supports weight loss efforts by increasing calorie burn and boosting metabolism.
• Supporting Study: A study in BMC Complementary and Alternative Medicine indicates that heat exposure can contribute to calorie burn and may assist with weight management when combined with a balanced diet and exercise (source).

How to Safely Combine Sauna and Steam Room Sessions

While the benefits of combining sauna and steam room sessions are impressive, it’s essential to use these facilities safely. Here are some tips for maximising the experience:

1. Stay Hydrated: Both saunas and steam rooms cause significant sweating, so drink plenty of water before, during, and after each session.
2. Limit Session Time: Start with 10-15 minutes in each environment and gradually build up as your body adjusts.
3. Alternate Carefully: Give your body a break between sauna and steam room sessions to cool down and stabilise.
4. Consult a Healthcare Provider: If you have cardiovascular or respiratory conditions, speak with a healthcare professional before incorporating regular sauna and steam room use into your wellness routine.

Conclusion: Amplifying Wellness with Sauna and Steam Room Therapy

By alternating between the dry heat of a sauna and the humid warmth of a steam room, you can experience a holistic wellness routine that benefits both mind and body. From enhanced detoxification and respiratory health to improved mental clarity and circulation, the combination of these therapies offers a range of scientifically supported health benefits. Whether you’re an athlete looking to aid recovery or simply seeking a way to unwind, combining sauna and steam room sessions can be an effective and enjoyable addition to your wellness regimen.

View our related article on the Growing Trend of Saunas and Cold Plunges here.