Comparing The Differences Of A Sauna vs A Steam Room

Let’s clear up the confusion and help you understand which one – or both – might be right for you.

What Is The Core Difference?

The most significant difference between a sauna and steam room lies in how they deliver heat and humidity. A steam room and a sauna are not the same. The most significant difference lies in the type of heat they produce. A sauna produces dry heat while a steam room produces wet heat.

Saunas use either an electric heater or wood-fired stove to heat the air to high temperatures (150-195°F), with humidity you control by adding water to hot rocks. You’re in charge of the experience.

Steam rooms use a steam generator to pump steam into a sealed room, maintaining 100% humidity at much lower temperatures (110-120°F). The experience is consistent – always wet, always the same temperature.

This isn’t just a technical difference. It completely changes how the heat feels, how long you can stay in, and what benefits you get from each session.

How Hot Does Each One Get? Understanding Temperature Ranges

Traditional Sauna Temperatures

Let’s break down the actual numbers you’ll experience:

Electric Saunas (Most Common in Homes):

• Operating range: 150-195°F (65-90°C)
• Most popular setting: 170-185°F (77-85°C)
• UL-certified maximum: 194°F (90°C) for safety compliance
• Humidity levels: 10-20% baseline, up to 30% when adding water to rocks
• Typical session length: 15-20 minutes at these temperatures

The 194°F limit exists because all electric heaters sold in the US need UL certification for insurance and building code compliance. That said, at 185°F with good löyly (steam from the rocks), you’ll get all the benefits you’re looking for.

Wood-Fired Saunas (The Traditional Choice):

• Common range: 160-220°F (71-104°C)
• Can reach: 240°F+ (115°C+) – though that’s excessive
• Optimal range: 180-200°F (82-93°C) for most users
• Humidity: Completely variable based on water added
• Session flexibility: Can vary temperature throughout session

Wood-fired saunas don’t have regulatory temperature limits. We’ve experienced saunas at 230°F – at that temperature, the air hurts to breathe and touching your hair feels like grabbing a hot pan. Most Finnish sauna enthusiasts, ourselves included, find 170-200°F perfect for a wood-fired experience.

Steam Room Temperatures

Standard Steam Rooms:

• Operating range: 110-120°F (43-49°C)
• Maximum comfortable: 125°F (52°C)
• Humidity: Always 100%
• Perceived temperature: Feels like 170°F+ due to humidity
• Typical session: 10-15 minutes (shorter than expected due to intensity)

Here’s what catches people off guard: steam rooms operate at much lower temperatures than saunas, yet many people find them harder to tolerate. Why? At 100% humidity, your sweat can’t evaporate to cool you down. That 115°F steam room might feel more intense than a 175°F dry sauna.

Why Temperature Differences Matter

These temperature variations create completely different physiological responses:

• High heat/low humidity (sauna): Promotes deep sweating, increases heart rate significantly, triggers heat shock proteins
• Low heat/high humidity (steam): Prevents evaporative cooling, opens respiratory passages, hydrates skin surface
• Variable conditions (sauna with löyly): Combines benefits of both, allows customization mid-session

How Saunas Create Their Heat and Steam

The Traditional Finnish Sauna Method

A real sauna centers around the kiuas (the heater) and kivet (the rocks). Whether you choose an electric sauna heater or wood-fired stove, the principle remains constant: heat rocks to extreme temperatures, then create steam by adding water.

The rock capacity makes a huge difference. Our Finnleo Himalaya heaters hold 200+ pounds of rocks, while entry-level units might hold 40 pounds. More rocks mean:

• Better heat retention
• Superior löyly quality
• More consistent temperature
• Softer, more enveloping steam

When you ladle water onto 300°F rocks, it instantly vaporizes, creating that characteristic wave of heat that makes you break into a deep, satisfying sweat. This is active bathing – you control when and how much steam you want.

Modern Sauna Technology

Today’s electric heaters offer sophisticated controls:

• Digital controllers: Set exact temperatures and session times
• Wi-Fi enabled: Start your sauna from your phone with SaunaLogic2 (or other Wi-Fi control)
• Safety features: Auto-shutoff, over-temperature protection
• Energy efficiency: Better insulation and heating elements than older models

How Steam Rooms Generate Their Environment

Steam rooms operate on a completely different principle. A steam generator – essentially a sophisticated boiler – sits outside the room, typically in a mechanical space or closet within 25 feet.

Here’s the process:

1. Generator heats water to boiling
2. Steam travels through insulated pipes
3. Enters room through jets near floor level
4. Rises to fill space from bottom up
5. Creates thick, opaque environment

The room itself must be completely sealed and waterproof. Every surface – walls, ceiling, floor – needs to be non-porous material like tile or stone. The ceiling is sloped (typically 2 inches per foot) to prevent condensation from dripping on occupants.

Temperature stays constant via thermostat control, maintaining that 110-120°F range with 100% humidity. Unlike a sauna where you actively participate, a steam room provides a passive, consistent experience.

The Real Cost Analysis: Installation and Operation

Let’s talk actual numbers based on hundreds of installations:

Sauna Costs

Initial Investment:

• DIY pre-cut sauna kit: $3,000-$15,000
• Modular/pre-built units: $8,000-$25,000
• Custom-built saunas: $15,000-$40,000+
• Outdoor barrel saunas: $6,000-$12,000

Operating Costs:

• Electrical usage: $0.75-$1.50 per session
• Monthly cost (4x/week use): $25-$45
• Annual maintenance: $100-$200
• Wood (if wood-fired): $200-$400/year

Hidden Costs Often Forgotten:

• Electrical upgrade (240V circuit): $800-$2,500
• Ventilation improvements: $300-$800
• Foundation/base (outdoor): $500-$2,000

Steam Room Costs

Initial Investment:

• Converting existing shower: $3,000-$6,000
• Building new steam room: $10,000-$30,000
• Generator alone: $1,500-$4,000

Operating Costs:

• Per session: $0.50-$1.00
• Monthly (4x/week): $20-$35
• Annual maintenance: $200-$400
• Descaling generator: $150-$300/year

Hidden Costs:

• Complete waterproofing: $1,000-$2,000
• Sloped ceiling modification: $500-$1,500
• Drainage improvements: $300-$800
• Annual resealing: $200-$400

The History and Cultural Context

Sauna Heritage

The sauna tradition stretches back over 2,000 years in Finland. The original savusauna (smoke sauna) used an open fire to heat rocks in a chimney-less room. Smoke filled the space, was vented out, leaving behind radiant heat from the rocks and walls.

Finnish immigrants brought this tradition to Minnesota in the late 1800s, which is why our state has more saunas per capita than anywhere else in North America. The transition from smoke saunas to modern electric happened gradually through the 1900s, but the essential experience remains unchanged.

In Finland, there’s one sauna for every two people. It’s not luxury – it’s life. Business deals happen in saunas. Governments have sauna meeting rooms. Women traditionally gave birth in saunas because they were the cleanest, most sterile environments available.

Steam Room History

Steam bathing traces back to ancient Rome’s caldarium and the Turkish hammam. Romans made their bathhouses social centers – places for politics, business, and relaxation. After Rome’s fall, the tradition evolved differently across cultures:

• Turkish hammams: Added massage and scrubbing rituals
• Russian banyas: Blended steam with birch branch whisking
• Japanese sento: Focused on cleansing before soaking

Modern steam rooms as we know them emerged in the 19th century when reliable steam generation became possible. They gained popularity in American athletic clubs and spas throughout the 20th century.

Health Benefits: What Science Actually Shows

Sauna Benefits (Research-Backed)

The most comprehensive research comes from Dr. Jari Laukkanen’s University of Eastern Finland studies, following 2,315 men for over 20 years:

Cardiovascular Benefits:

• 4-7 sessions/week: 50% reduction in cardiovascular death
• 2-3 sessions/week: 27% reduction in cardiovascular death
• 20+ minute sessions showed greater benefits than shorter ones
• Heart rate increases to 120-150 bpm (similar to moderate exercise)

Brain Health:

• 4-7 sessions/week: 65% lower risk of Alzheimer’s
• 2-3 sessions/week: 20% lower risk of dementia
• Increased BDNF (brain-derived neurotrophic factor) production

Other Documented Benefits:

• Reduced inflammation markers (C-reactive protein)
• Improved insulin sensitivity
• Enhanced athletic recovery
• Better sleep quality (reported by 83% of regular users)
• Reduced symptoms of depression and anxiety

Steam Room Benefits

While less extensively studied than saunas, steam rooms offer distinct advantages:

Respiratory Health:

• Loosens mucus and phlegm
• Opens bronchial passages
• Temporary relief from congestion
• May help with chronic sinusitis symptoms

Skin Benefits:

• Increases surface hydration
• May improve certain skin conditions
• Gentler on eczema and psoriasis than dry heat
• Opens pores for deeper cleansing

Circulation:

• Dilates blood vessels
• Reduces blood pressure temporarily
• Improves peripheral circulation
• Less cardiovascular stress than high-heat saunas

Sauna vs Steam Room for Weight Loss

Let’s address this honestly because we get this question constantly: neither saunas nor steam rooms are weight loss tools. Here’s what actually happens:

Water Weight Loss (Temporary)

• Sauna session: 1-3 pounds lost (returns within 24 hours)
• Steam room session: 0.5-2 pounds lost (returns within 24 hours)
• This is dehydration, not fat loss

Metabolic Effects (Minimal but Real)

Saunas:

• Increase metabolic rate 25-33% during session
• Burn approximately 1.5x your resting calories
• 20-minute session: 60-100 calories (same as sitting)
• Some evidence of improved insulin sensitivity with regular use

Steam Rooms:

• Increase metabolic rate 10-20% during session
• Minimal calorie burn above resting
• No significant impact on metabolism post-session

The Reality Check

If weight loss is your primary goal, saunas and steam rooms aren’t the answer. However, they can support a weight loss program by:

• Improving recovery between workouts
• Reducing stress (cortisol impacts weight)
• Enhancing sleep quality
• Providing a healthy ritual to replace unhealthy habits

What’s Best After a Workout?

This depends entirely on your recovery goals and what your body responds to best.

Sauna for Athletic Recovery

Professional athletes predominantly choose saunas for recovery. Here’s why:

Immediate Benefits:

• Increases growth hormone production (2-5x baseline)
• Enhances blood flow to muscles
• Reduces muscle tension
• Accelerates metabolic waste removal

Long-term Adaptations:

• Increases heat shock protein production
• Improves cardiovascular efficiency
• Enhances heat tolerance for performance
• May increase red blood cell count

Optimal Protocol:

• Wait 30-60 minutes post-workout
• 15-20 minutes at 170-185°F
• Follow with cool shower
• Rehydrate with electrolytes

Steam Room for Recovery

Steam rooms offer different recovery benefits:

Advantages:

• Gentler on already-stressed systems
• Better for respiratory recovery
• Less dehydrating than saunas
• Easier for heat-sensitive individuals

Best For:

• Low-intensity recovery days
• When dealing with congestion
• Athletes in hot climate training
• Those new to heat therapy

Skin Benefits: A Detailed Comparison

Both help skin health, but through different mechanisms:

Sauna Skin Benefits

Deep Cleansing:

• Sweating removes toxins from deeper skin layers
• Opens pores for thorough cleansing
• Increases sebum production (natural moisturizer)
• Improves skin elasticity through collagen production

Long-term Effects:

• Regular use may reduce signs of aging
• Improves skin texture and tone
• Enhanced nutrient delivery via blood flow
• May help with acne (though initially might worsen)

Steam Room Skin Benefits

Surface Hydration:

• Immediate moisture infusion
• Softens dead skin for easier exfoliation
• Gentler on sensitive or dry skin
• Less likely to trigger rosacea flares

Cleansing Action:

• Steam loosens dirt and makeup
• Easier blackhead extraction post-session
• Prepares skin for treatment absorption
• Less drying than high heat

How Often Should You Use Each?

Sauna Frequency Guidelines

For General Health:

• Minimum: 2-3 times per week
• Optimal: 4-7 times per week
• Duration: 15-20 minutes per session
• Finnish approach: Daily, sometimes twice

For Specific Goals:

• Cardiovascular health: 4+ times weekly
• Stress relief: As needed, minimum 2x weekly
• Athletic recovery: Post-workout, 3-5x weekly
• Sleep improvement: Evening sessions, 3-4x weekly

Steam Room Frequency

General Use:

• 2-3 times per week maximum
• 10-15 minutes per session
• Allow skin to dry completely between uses
• Watch for signs of over-hydration

Cautions:

• Daily use may promote fungal growth
• Can exacerbate certain skin conditions
• May worsen rosacea if too frequent
• Monitor for respiratory irritation

Sauna and Steam Room During Pregnancy

This is crucial safety information:

Medical Consensus

Most OB-GYNs recommend avoiding both saunas and steam rooms during pregnancy, especially first trimester. Here’s why:

Core Temperature Concerns:

• Body temperature above 102°F may affect fetal development
• First trimester is most critical period
• Neural tube defects linked to hyperthermia

Other Risks:

• Dehydration more likely during pregnancy
• Blood pressure changes already occurring
• Fainting risk increased
• Overheating happens faster

Safe Alternatives During Pregnancy

• Warm (not hot) baths below 100°F
• Prenatal massage
• Gentle yoga
• Meditation and breathing exercises

Sauna vs Steam Room for Bodybuilding

The bodybuilding community has strong opinions here, and for good reason.

Why Bodybuilders Choose Saunas

Growth Hormone Release:

• 20-minute sauna at 176°F: 2x growth hormone
• Two 20-minute sessions: 5x growth hormone
• Effect lasts several hours post-session

Muscle Building Support:

• Increases insulin sensitivity
• Improves nutrient partitioning
• Enhances protein synthesis
• Reduces muscle breakdown (via heat shock proteins)

Contest Prep Benefits:

• Helps with final water manipulation
• Improves vascularity
• Enhances muscle fullness
• Mental preparation tool

Specific Protocols for Bodybuilders

Off-Season:

• 3-4x weekly post-workout
• 15-20 minutes at 170-180°F
• Focus on recovery and growth hormone

Pre-Contest:

• Daily sessions final week
• Graduated temperatures
• Combined with specific hydration protocols
• Always under coach supervision

Door Systems and Safety Features

Often overlooked but critically important:

Sauna Doors

• Always open outward (safety requirement)
• Wood handles (won’t burn hands)
• Tempered glass windows optional
• Often have gap at bottom for air circulation

Steam Room Doors

• Complete seal required
• Glass or solid options
• Sloped threshold to prevent water escape
• Spring-loaded hinges for self-closing
• Vapor-proof gaskets essential

Making the Right Choice for Your Home

Choose a Sauna If You:

• Want the authentic Finnish experience
• Prefer controlling temperature and humidity
• Have space for dedicated room (minimum 4’x4′)
• Value documented health research
• Enjoy the ritual and process
• Want higher temperatures
• Plan to use it year-round in cold climates

Choose a Steam Room If You:

• Have chronic sinus or respiratory issues
• Can’t tolerate high heat
• Want to convert existing shower
• Prefer consistent, passive experience
• Have very dry or sensitive skin
• Limited to smaller space
• Concerned about wood maintenance

Why Not Both?

Some of our customers ultimately install both, and here’s why it makes sense:

• Different benefits for different days
• Family members may prefer one over other
• Seasonal preferences (steam in winter, sauna in summer)
• Complete wellness solution

Installation Considerations You Can’t Ignore

Sauna Installation Requirements

Electrical Needs:

• 240V, 30-50 amp dedicated circuit (unless you opt for a small sauna like our Hallmark 44 that can plug into a standard outlet)
• Disconnect switch within sight
• Copper wiring only (aluminum unsafe)

Ventilation:

• Intake: 4″ gap under door or dedicated vent
• Outlet: Opposite corner from heater
• Natural convection usually sufficient
• No mechanical ventilation in sauna room (passive will work)

Steam Room Installation Requirements

Waterproofing (Most Critical):

• Waterproof membrane on all surfaces
• Hot mopping or sheet membrane
• Sealed penetrations
• Annual inspection recommended

Slope Requirements:

• Ceiling: 2″ per foot minimum
• Floor: 1/4″ per foot to drain
• Bench tops: Slight angle
• No flat surfaces anywhere

Generator Placement:

• Within 25 feet of room
• Accessible for service
• Proper drainage for flush
• Adequate ventilation

Common Mistakes to Avoid

Sauna Mistakes

• Using pressure-treated lumber (toxic when heated)
• Inadequate ventilation (causes wood rot)
• Wrong wood species (pine has too much sap). View best sauna wood species here.
• Heater too small for space
• Installing recessed lights (fire hazard)

Steam Room Mistakes

• Inadequate waterproofing (causes massive damage)
• Flat ceiling (constant dripping)
• Generator too small (never reaches temperature)
• Poor drainage (standing water)
• Using grout instead of epoxy (mold growth)

Maintenance Requirements

Sauna Maintenance (Simple)

Weekly:

• Vacuum or sweep floor
• Wipe benches with damp cloth
• Check floor drain if present

Monthly:

• Deep clean with mild cleaner (food grade only)
• Check door seal and adjustment
• Inspect heater for damage

Annually:

• Sand benches if needed
• Re-seal wood if using sauna-safe sealant (like parafin oil)
• Deep clean heater and rocks
• Check electrical connections

Steam Room Maintenance (More Involved)

After Each Use:

• Run exhaust fan 30 minutes
• Squeegee walls
• Leave door open to dry

Weekly:

• Clean with antimicrobial solution
• Check and clean steam head
• Inspect for mold/mildew

Monthly:

• Flush generator
• Check seals and gaskets
• Deep clean all surfaces
• Treat for mineral deposits

Annually:

• Reseal grout lines
• Professional generator service
• Complete mold inspection
• Replace worn gaskets

The Verdict: Our Professional Recommendation

After building and selling hundreds of saunas, here’s our honest take:

If you can only choose one, go with a traditional sauna. The flexibility, documented health benefits, and authentic experience make it more versatile for most people. The ability to control both temperature and humidity means you can customize every session to what your body needs that day.

Ready to Experience the Difference?

The best way to understand the difference between saunas and steam rooms? Try them both. Visit our showroom in Cokato for a free sauna session. We have both traditional and infrared saunas you can experience firsthand – because feeling the difference beats reading about it every time.

Whether you’re interested in a DIY sauna kit, a modular pre-built unit, or a completely custom installation, we’ll help you figure out what works for your space, budget, and wellness goals.

Been thinking about it for a while? Winter’s coming, and there’s nothing quite like stepping into your own sauna after a cold Minnesota day. Give us a call or stop by – we’ve been helping Minnesota families create their perfect sauna experiences since our roots with Finnleo began, and we’d be happy to help you too.