Steam Room: Health Benefits and Guide

Temperature-based therapy is an excellent tool for improving a variety of aspects of our personal health and wellbeing. Do you feel refreshed when you step out of the steam room, dry sauna, cold plunge, or pool?  

Today we’re talking about the steam room – If you haven’t ever experienced a steam room, consider this guide as your step-by-step to using wellness facilities like a pro athlete! 

What is a steam room? 

Steam rooms, also called wet saunas, are enclosed spaces designed to retain 95-100% humidity. Heat bathing therapies have distinct properties for improving our physical and mental wellbeing and have been used in a variety of cultures across history. Steam rooms focus on a heated, moisture-filled environment.  

While a majority of clinical research is devoted to dry saunas, steam rooms can provide individuals with another opportunity to recover and rejuvenate in a similar way. 

What is the difference between wet and dry saunas?  

When it comes to breaking down the difference between dry and wet saunas, a majority of that difference is in the name: one is a dry environment, and one is a moist environment. Both wet and dry saunas can provide users with similar benefits to muscle recovery, circulation, and stress relief. 

A notable difference in dry and wet sauna use can be in assisting with chronic congestion. A 2022 study revealed that steam room use when supplemented with yoga postures can improve chronic sinusitis symptoms. Similarly to a small room humidifier you might have in your home, moist air inside a steam room can help improve congested breathing. 

Benefits of using a steam room  

Aside from breathing easier, steam rooms can provide a host of benefits similar to dry saunas. Thermal therapies can be an excellent resource for athletic recovery, muscle soreness, and even more systemic inflammation. Thermal therapies like steam rooms can reduce inflammation that leads to risks of respiratory disease, stroke, diabetes, and heart disorders. 

Steam rooms, similarly to other thermal therapies, can be a beneficial tool for mental wellness and stress relief. While researchers can’t pinpoint the exact reason for this, the relaxing environment could help the body release endorphins that reduce anxiety and may assist the body in decreasing cortisol levels. Simply allowing the body to rest in this warm, quiet environment can leave you feeling more relaxed and recharged. 

Steam rooms may also offer short-term cardiovascular benefits. A 2021 study found that steam bathing acutely reduced both systolic and diastolic blood pressure, along with resting heart rate, in healthy volunteers. 

Safety tips  

Now that we have an idea of what utilizing a steam room can do for our health and wellness, we should also discuss how to use steam rooms safely. Similarly to other forms of heat therapy, steam room users should consider any potential health risks that may arise from extended periods in a heated space. 

Here are some tips to help your steam room experience go smoothly: 

• Stay hydrated! Steam rooms are enclosed to retain moisture and are often around 110 degrees F. Experts recommend drinking water before and after a steam room session to prevent dehydration issues or heat-related illness. 

• Know when to skip a session. Don’t use a steam room if you have a fever; it can push body temperature to unsafe levels. Prolonged exposure can also cause dizziness, fainting, heat exhaustion, or heat stroke. If you’re pregnant, have a heart condition or low blood pressure, or are prone to heat-related illness, check with your doctor before using thermal therapies like a steam room.  

• Rinse off first before entering. Aside from steam sauna etiquette, this quick pre-steam shower allows you to rinse off dirt, lotion and toxins that can prevent your pores from enjoying the full benefits of the steam room. 

• Limit your time in the steam room. Extended steam room time can increase the risk of dehydration and heat-related illness. Beginners are recommended to limit their steam room session to 5-10 minutes to allow your body to adjust to this form of therapy. 

You’re ready to use the steam room! Want to experience it yourself? The steam room is one of many wellness amenities at VALE Lake Wylie – schedule a tour to see it in person.

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References + Sources 

Kumari, Supriya, and Rajani S Pagare. 2022. “Effect of Steam Inhalation versus Combination of Steam Inhalation and Various Yoga Postures on Chronic Sinusitis Patients: An Interventional Study.” International Journal of Health Sciences and Research 12 (4): 336–42. https://doi.org/10.52403/ijhsr.20220440.   

Naples Comprehensive Health Team. 2023. “How Sauna, Steam Room, Massage and Whirlpool Can Help Your Health | Naples Comprehensive Health (NCH).” Naples Comprehensive Health. January 12, 2023. https://nchmd.org/wellness-center-news/how-sauna-steam-room-massage-and-whirlpool-can-help-your-health/.   

Pandiaraja, M., A. Vanitha, K. Maheshkumar, V. Venugopal, S. Poonguzhali, L. Radhika, and N. Manavalan. 2021. “Effect of the Steam Bath on Resting Cardiovascular Parameters in Healthy Volunteers.” Advances in Integrative Medicine 8 (3): 199–202. https://doi.org/10.1016/j.aimed.2020.06.001.