Infrared Sauna Vs Steam: Expert-Backed Health Comparison

You are finally ready to take your recovery, energy, and stress relief seriously. But now you are stuck in the ultimate wellness showdown: infrared sauna vs steam. One is dry and high-tech. The other is ancient and humid. Both promise to benefit your mind and body, but which one actually works for your goals?

This article breaks it all down, minus the wellness jargon. We will compare how each sauna works, how they affect your body, who should use which (and why), and the real-world pros, cons, and costs.

Infrared Sauna vs Steam Sauna: All You Need To Know At A Glance

Use this table to compare infrared sauna vs steam sauna and match each one’s strengths without personal goals, budget, and preferences.

Infrared Sauna vs Steam Sauna: Understanding The Basics

An infrared sauna uses light-based heat to warm your body from the inside out. A steam sauna fills the room with hot vapor that heats your skin from the outside in. One works like sunlight, the other like a tropical cloud.

Infrared Sauna vs Steam Sauna: 6 Core Differences You Need To Know

Use these 6 infrared sauna vs steam sauna differences to make your pick.

1. How They Heat You: Internal Light vs External Steam

Infrared saunas warm you directly using infrared light, which reaches deep into your muscles and joints. Steam saunas heat the air around you by boiling water, then raise your skin temperature through hot, humid vapor.

2. Temperature & Humidity: Low-Dry Heat vs Warm-Wet Heat

Infrared saunas stay between 115–140°F with very low humidity. Steam saunas hover at 110–120°F but hit 100% humidity, which can make the air feel hotter and heavier.

3. Session Time & Tolerance: Long & Gradual vs Short & Intense

Infrared sessions usually last 20–45 minutes, thanks to the gentler heat. Steam rooms often cap at 10–20 minutes because the moisture-heavy heat can spike your core temperature fast.

4. Sweat Type & Detox: Fat-Soluble Toxins vs Surface Cleansing

Infrared saunas produce slow, deep sweat that helps remove fat-soluble toxins and heavy metals. Steam saunas encourage quicker surface sweating that mostly flushes water-based impurities.

5. Sensory Experience: Silent & Private vs Steamy & Social

Infrared saunas feel quieter, more meditative, and less invasive. Steam rooms often involve more noise, group use, and a heavier sensory environment.

6. Setup & Upkeep: Plug-In Simplicity vs Plumbing-Heavy Setup

Infrared saunas only need electricity and basic wipe-downs. Steam saunas require plumbing, proper ventilation, and regular sanitizing to control humidity and mold.

Infrared Sauna vs Steam Room Health Benefits

Use this section to match the benefits of infrared saunas and steam saunas with what your body actually needs.

1. Detoxification & Sweating Efficiency

Infrared saunas trigger a slower, deeper sweat that may flush heavy metals, lactic acid, and fat-soluble toxins. Steam rooms drive quick surface sweating that clears water-based waste and refreshes skin.

Infrared Benefits:

• May support deeper detox by targeting internal tissue

• Sweat may carry more than just water (e.g., heavy metals, lactic acid)

• Less likely to feel drained after sweating

Steam Benefits:

• Opens pores fast and gives a fresh skin feel

• Removes salt and fluid buildup post-workout

• Rehydrates dry skin with humidity

2. Muscle Recovery & Pain Relief

Infrared heat reaches deeper muscle layers, which makes it useful for stiffness and delayed soreness. Steam heat relaxes the surface muscles fast but doesn't go as deep.

Infrared Benefits:

• Warms joints, fascia, and deep muscle layers

• May ease chronic aches or post-training tension

• Ideal after heavy lifts or high-stress days

Steam Benefits:

• Soothes tension in upper muscle layers

• Helps you wind down mentally

• Quick relief for tight shoulders or back

3. Cardiovascular & Blood Pressure Effects

Both sauna types raise your heart rate, but infrared sessions may simulate light cardio with more consistent circulatory effects.

Infrared Benefits:

• Mimics mild aerobic exercise for your heart

• May reduce resting blood pressure over time

• Supports blood flow without spiking stress

Steam Benefits:

• Increases heart rate quickly in short bursts

• It may help relax arteries temporarily

• Useful for people with sluggish circulation

4. Immune System Boost & Inflammation Control

Sauna heat stimulates your body’s natural stress defenses. Infrared may boost white blood cell function, while steam flushes out irritants from airways and skin.

Infrared Benefits:

• Triggers the production of heat shock proteins

• May reduce low-grade inflammation markers

• Helps the immune system bounce back post-illness

Steam Benefits:

• Flushes allergens and irritants from the sinuses

• Creates a short-term immune challenge to build resilience

• May reduce swelling in airways or sore areas

5. Skin Health & Appearance

Steam softens and hydrates skin on the surface. Infrared may clear pores and support collagen activity.

Infrared Benefits:

• May reduce acne, redness, or irritation

• Improves skin tone by boosting circulation

• Supports collagen maintenance and cell turnover

Steam Benefits:

• Softens rough patches and flaky skin

• Opens pores for topical treatments

• Adds moisture to dry skin layers

6. Respiratory Health & Sinus Relief

Steam clears your nasal passages and soothes airways. Infrared is gentler, but some people find the dry air easier to breathe long-term.

Infrared Benefits:

• Less pressure on the airways for people with mild asthma

• Gentle warmth without overwhelming humidity

• Can be used more frequently without triggering symptoms

Steam Benefits:

• Eases nasal congestion fast

• Moistens airways and loosens mucus

• Can relieve sinus tension and dry coughs

Infrared Sauna vs Steam: Breaking Down Their Impact On Weight Loss & Metabolism

Use this comparison to decide which sauna setup actually supports fat metabolism—and which one just makes you sweat.

Calorie Burn: Infrared Activation vs Steam Water Loss

Infrared saunas raise your core temperature slowly and keep it elevated longer, which may increase calorie burn by mimicking light cardio. Steam rooms trigger fast sweating, but most of the weight lost comes from water, not fat.

Metabolic Response: Core Heat vs Surface Sweat

Infrared saunas penetrate deeper, which can stimulate brown fat and increase your resting energy use. Steam mostly causes external sweat without significantly affecting metabolic rate.

Hormonal Impact: Cortisol Reduction vs Fluid Flush

Infrared heat can reduce cortisol (your stress hormone), which helps prevent fat storage around the belly. Steam provides a short, intense flush but doesn’t significantly influence hormonal balance.

Infrared vs Steam Room Dangers: How To Ensure Your Safety

Use this checklist before every session to stay safe, avoid setbacks, and keep your recovery routine consistent.

Infrared Sauna Safety Risks & How To Mitigate Them

• Dehydration: Drink 8–12 oz of water with electrolytes before and after each session to avoid dizziness, cramps, or low blood pressure.

• Overheating: Keep sessions under 45 minutes and check that the temperature doesn’t exceed 140°F using a digital thermometer.

• Heart strain: If you have a heart condition or take blood pressure medicines, consult your doctor and start with shorter sessions under supervision.

• Light sensitivity: If you’re photosensitive or take medicines that react to light, wear protective glasses or skip near-infrared units.

• Skin reactions: Use a clean towel on the bench and shower post-session to reduce breakouts or irritation from sweat toxins.

Steam Room Safety Risks & How To Mitigate Them

• Fungal infections: Always wear flip-flops and sit on a towel to avoid contact with wet surfaces in shared steam rooms.

• Mold exposure: Use only in well-ventilated, regularly cleaned facilities, as moist air can harbor hidden mold in walls or vents.

• Overheating: Limit sessions to 10–20 minutes, especially if the room feels stifling. Step out sooner if you feel lightheaded.

• Respiratory flare-ups: Avoid steam if you have asthma or COPD—it can trigger bronchial spasms or labored breathing.

• Fluid loss: Don’t skip hydration—drink water before and after, and replace electrolytes if you feel sluggish or foggy.

Combining Both Infrared & Steam Sauna Use: What You Should Do

Use these 7 steps to rotate both infrared and steam saunas into your routine.

• Alternate by goal: Use infrared 2–3 times a week for recovery, metabolism, and inflammation. Add a 1–2 day steam session for skin hydration or respiratory reset.

• Cycle weekly: Set a schedule—Monday/Thursday for infrared, Saturday for steam. This lets your body recover while hitting different benefits.

• Space your sessions: Leave at least 12–24 hours between the two to avoid fluid loss or overexertion.

• Rehydrate between sessions: Drink 16 oz of water with a pinch of sea salt and lemon if you use both saunas within the same day.

• Stack sessions wisely: If doing both on the same day, start with infrared to warm deep tissue. Follow with a 10-minute steam to open pores and refresh skin.

• Track recovery signs: Monitor your heart rate variability (HRV), sleep quality, or energy levels to see how your body responds to the mix.

• Rotate by season: Use more steam in winter when the air is dry and your skin needs moisture. Prioritize infrared in summer when you want lighter, drier heat.

Comfort, Cost, & Convenience: Choosing The Right Sauna Setup For Your Needs

Use this comparison table to match your sauna setup with your space, habits, and goals.

Conclusion

You’ve now seen every angle of the infrared sauna vs steam debate. Whether you lean toward deep, dry heat or short, steamy bursts, the real decision comes down to your goals, your space, and how you want to feel after each session. 

If you want comfort without clutter, deep recovery without spa-level upkeep, and a sauna that works with your schedule instead of against it, Nordvik builds exactly that. Our handcrafted infrared saunas are built for people who care about long-term health, real relaxation, and smarter heat, not hype.

Skip the guesswork. Shop Nordvik today.

FAQs

Can you use an infrared sauna and a steam room on the same day?

Yes, but space them out. Start with an infrared sauna in the morning for metabolic benefits. If needed, use a steam session later in the day for skin hydration or sinus relief. Always rehydrate between sessions.

Is an infrared sauna or a steam room better for post-injury recovery?

Infrared is better for targeting deep inflammation and stiffness around joints or tendons. It gently warms tissue from the inside out, which supports circulation without overwhelming sore areas.

Which sauna type works better in colder climates?

Steam rooms create a warmer-feeling environment in cold air due to the moist heat. Infrared heats your body directly, but the room stays cooler, which might not feel as satisfying in winter unless it's well-insulated.

Do either saunas help reduce bloating?

Both can reduce bloating short term. Steam flushes out surface fluid buildup quickly. Infrared supports deeper lymphatic flow and circulation, which may help prevent recurring bloating.