Steam Sauna Vs Infrared: Which Is Better For Your Health?

When it comes to deep relaxation and detoxification, few wellness practices compare to a good sauna session. The enveloping warmth, the therapeutic sweat—it’s a recipe for rejuvenation. But with different types of saunas available, you might be wondering which one is right for you. The two most popular contenders are the traditional steam sauna and the modern infrared sauna. So, in the great debate of steam sauna vs. infrared, which one truly comes out on top?

This guide will walk you through everything you need to know about these two incredible wellness tools. We’ll explore how they work, compare their health benefits, and discuss the user experience to help you decide which sauna is the perfect fit for your lifestyle and health goals. Ready to turn up the heat on your wellness routine? Let’s dive in!

SHOP SAUNAS

How Infrared Saunas Work

So, what’s the secret behind an infrared sauna’s powerful heat? Unlike traditional saunas that heat the air around you, infrared saunas use special heaters to emit infrared light. This light penetrates your skin directly, heating your body from the inside out. It’s a much more direct and efficient way to raise your core body temperature and induce a deep, detoxifying sweat!

There are three types of infrared wavelengths, each with unique benefits:

Near-infrared: Penetrates the skin’s surface, promoting skin rejuvenation and wound healing.
Mid-infrared: Goes deeper to help with muscle pain relief and improved circulation.

Far-infrared: Penetrates the deepest, raising your core body temperature to trigger a profuse sweat and support detoxification.

Most high-quality infrared saunas, like the models from SaunaLife, use full-spectrum heaters that combine all three wavelengths for a comprehensive wellness experience. Because they heat the body directly, they operate at lower temperatures—typically between 120°F and 150°F (49°C to 66°C). This makes for a more comfortable and longer session for many people.

How Steam Saunas Work

Steam saunas, also known as traditional Finnish saunas, are the classic experience many people picture. These saunas use a stove—either electric or wood-burning—to heat a pile of rocks. Once the rocks are scorching hot, you pour water over them to create a burst of steam, or “löyly” as the Finns call it. This process heats the air in the room to temperatures ranging from 150°F to 195°F (65°C to 90°C), with high humidity levels.

The intense, moist heat of a steam sauna heats your body from the outside in. Brands like Finnmark and Dundalk are renowned for creating authentic, high-quality traditional saunas that deliver this powerful experience. The combination of high heat and humidity provides a unique set of benefits, particularly for the respiratory system. For more details on setting up your own oasis, check out our Ultimate Guide to Home Saunas.

Comparing the Health Benefits

Both sauna types offer incredible health benefits, but they excel in different areas. Let’s compare them head-to-head.

Detoxification

Both saunas make you sweat, which is the body’s natural way of expelling toxins. However, there’s a key difference.

Infrared Saunas: Because infrared heat penetrates deeply, proponents claim it produces a sweat that is up to 20% toxins, compared to just 3% in a traditional sauna. Research published in Environmental Health Perspectives supports the idea that sauna therapy can aid in the excretion of heavy metals and other toxicants. This makes infrared a powerhouse for anyone focused on a deep detox. Explore more about this in our guide to Detoxification.
Steam Saunas: While the sweat produced may be less concentrated with toxins, the sheer volume of sweat in a high-heat steam session is substantial. The high humidity also helps open up pores for a thorough skin cleanse.

Muscle Relaxation and Pain Relief

If you’re an athlete or someone dealing with chronic pain, this is a big one.

Infrared Saunas: The deep-penetrating heat of infrared rays is fantastic for soothing sore muscles and stiff joints. Clinical trials in the Journal of Pain Research have shown that infrared sauna therapy can effectively reduce chronic pain, making it a favorite for muscle recovery. For more on this, see our post on the Benefits of Regular Sauna Use for Athletes.
Steam Saunas: The high ambient heat of a steam sauna also promotes blood flow to tired muscles, easing tension and promoting relaxation after a tough workout.

Cardiovascular Health

Can a sauna session be good for your heart? Absolutely!

Both Saunas: Spending time in a sauna raises your heart rate and improves circulation, mimicking the effects of light to moderate exercise. A landmark study in the Journal of the American Medical Association (JAMA) found that regular sauna use is associated with a lower risk of cardiovascular disease. The intense heat causes blood vessels to dilate, which can help lower blood pressure over time.

Respiratory Health

The difference in humidity plays a major role here.

Steam Saunas: The moist air is excellent for people with respiratory issues like asthma, bronchitis, or congestion. The steam helps to open up airways, loosen phlegm, and soothe irritated sinuses. This is one area where steam saunas have a clear advantage.
Infrared Saunas: The dry heat of an infrared sauna is generally neutral for respiratory health. While it won’t irritate the lungs, it doesn’t offer the same steam-induced relief.

Sleep and Immunity

Looking for better sleep and a stronger immune system?

Both Saunas: The relaxation induced by a sauna session can lead to deeper, more restful sleep. Research in the European Journal of Applied Physiology has linked sauna use to improved sleep quality. Additionally, a study in the journal Temperature suggests that heat exposure can boost immune function by increasing the production of white blood cells.

The User Experience: Dry Heat vs. Moist Heat

Your personal preference for heat and humidity will be a huge factor in choosing a sauna.

Comfort Levels

Infrared Sauna: With lower ambient temperatures (120-150°F), many people find infrared saunas more comfortable and easier to breathe in. You can enjoy longer sessions, typically 20-45 minutes, without feeling overwhelmed by the heat.

Steam Sauna: The experience is intense! High temperatures (150-195°F) combined with high humidity can feel challenging for some. Sessions are usually shorter, around 10-20 minutes. However, many purists love this intense, enveloping wave of heat.

The Sensory Experience

Infrared Sauna: The experience is quiet and calm. The air is dry, making it feel less oppressive. Many infrared saunas, like those from SaunaLife, come with modern features like chromotherapy (colored lighting) and built-in sound systems, allowing you to customize your session. You can even enhance it with Sauna Aromatherapy.
Steam Sauna: It’s a multi-sensory rush. You hear the sizzle of water on hot rocks, feel the thick steam on your skin, and smell the scent of cedar or other woods. Visibility is low, creating a secluded, meditative atmosphere.

Remember to always prioritize safety. Our guide on Sauna Safety: Dos and Don’ts is a must-read before you start.

Cleaning and Maintenance

What about upkeep? Here’s what you need to know.

Infrared Saunas: Because they produce less humidity, infrared saunas are generally easier to maintain. A simple wipe-down after each use is often sufficient. They are less prone to mold and mildew growth, which is a big plus!
Steam Saunas: The high humidity means steam saunas require more diligent cleaning to prevent bacterial and mold growth. You’ll need to air it out thoroughly after each use and clean the benches and floor regularly.

For a complete breakdown, check out our Sauna Maintenance Tips.

Addressing Common Misconceptions

Let’s clear the air on a few common myths.

“Infrared saunas are new and unproven.” While newer than traditional saunas, infrared technology has been used in medical settings for decades and is backed by a growing body of scientific research.
“Infrared saunas don’t make you sweat as much.” This is false! While the sweat might start later in the session, it’s often more profuse and comes from a deeper level because your core temperature is being raised directly.

“Steam is better for respiratory issues.” This is largely true. The moist air in a steam sauna is very effective at clearing congestion and soothing airways.
“Infrared saunas emit harmful radiation.” This is a major misconception. Infrared radiation is a safe form of light that is also emitted by the sun (without the harmful UV rays). It’s completely different from the radiation used in microwaves or X-rays.

Finding Your Perfect Match

So, after exploring the world of steam sauna vs. infrared, which one is right for you? The answer truly depends on your personal health goals and preferences.

Choose an Infrared Sauna if:

You want deep detoxification and muscle pain relief.
You prefer lower temperatures and longer, more relaxing sessions.
You want modern features like chromotherapy and sound systems.
Ease of maintenance is a priority for you.

Choose a Steam Sauna if:

You love intense, traditional heat and high humidity.
You are looking for respiratory benefits.
You enjoy the ritual of creating steam and the classic sauna experience.
You are building a sauna for commercial use where tradition is valued. (See our Commercial Sauna Solutions.)

Ultimately, there is no one-size-fits-all answer. The best way to decide is to try both if you can. Whichever path you choose, incorporating regular sauna sessions into your wellness routine is a fantastic investment in your health and well-being. Embrace the heat, enjoy the sweat, and discover the rejuvenating power for yourself!