Sauna vs Steam Room: Weight Loss Benefits & Risks Explained

People get real fired up over the whole sauna vs steam room debate. Some are all in on that sauna life, while others will defend the steam rooms like it were a religion. But when it comes to real, measurable weight loss… things get a little murky.

So, which heat haven actually does your waistline a favor? What are you really burning –  calories, water weight, or just your patience? And are there any risks you should know before turning into a human dumpling?

Let’s break down what sauna and steam room weight loss hype is really about — and what is just hot air.

Sauna vs Steam Room: Everything You Need To Know In Under A Minute

• Both saunas and steam rooms primarily cause water weight loss (1.5-5 pounds per session) rather than fat loss, with most weight returning after rehydration
• Saunas use dry heat (150-195°F) with low humidity, while steam rooms use moist heat (110-120°F) with 100% humidity, creating different experiences
• Calorie burn is modest in both: saunas burn approximately 100-150 calories in 30 minutes, while steam rooms burn slightly less at 90-120 calories
• Both can indirectly support weight loss by improving sleep quality, aiding muscle recovery, reducing stress, and enhancing workout performance
• Health risks include dehydration, overheating, heart issues for those with conditions, skin irritation, infections (especially in steam rooms), and slipping hazards
• Home installation costs range from $1,500-$7,500, with steam rooms requiring more maintenance due to moisture control needs

Sauna vs Steam Room: Understanding The Basic Differences

If you have ever stepped into either a sauna or a steam room, you know they both make you sweat. But beyond the whole “sitting in heat” thing, these two aren’t twins — not even close. So before you pick your weapon of choice, here’s everything you need to know.

What Is A Sauna?

A sauna is basically a wooden room that provides dry, desert-style heat. The temperature usually ranges between 150°F to 195°F (65°C to 90°C), and the humidity is super low, usually under 20%. That means the air feels dry, and you will start sweating almost immediately.

Traditional saunas use heated rocks to warm the room, and you can pour a bit of water on them to create a tiny puff of steam, but it is nothing like a full-on steam room. There are also electric and infrared saunas.

Common Types Of Sauna

1. Traditional Sauna

• Heated by a wood-burning stove or electric heater.
• You can pour water on the rocks for a light steam effect.
• Super hot. Super dry.
• Classic cabin-in-the-woods vibe.

2. Infrared Sauna

• Uses infrared light to heat you directly instead of the air.
• Feels gentler even though you sweat just as much.
• Lower temperatures (usually around 120°F to 140°F).
• Popular for people who want the benefits of heat without the suffocating air.

What Is A Steam Room?

A steam room is a tiled room filled with steam. The temperature is lower than a sauna, usually around 110°F to 120°F (43°C to 49°C), but it feels way more intense because the humidity is at 100%.

So while the air is not as hot, it is completely saturated with moisture. Your sweat won’t evaporate like it does in a sauna because the air is already soaked. That is why you will feel more “wet” in a steam room — everything clings to you.

Common Types Of Steam Rooms

1. Steam Room

• Uses a steam generator to fill the room with moist heat.
• Usually tiled to handle all that moisture.
• Has a sealed door to trap steam.
• Some are infused with eucalyptus or other scents for the spa feel.

2. Steam Shower

• Like a steam room, but built into a shower.
• Usually, a home setup — good for a personal spa feel.
• Can switch between regular shower mode and steam mode.

Sauna vs Steam Room: Which Method Has More Weight Loss Benefits?

Both methods feel great, but when it comes to weight loss benefits, one might have a slight edge. Let’s break it down.

How Do Saunas Promote Weight Loss?

Let’s start by focusing on what saunas actually do for your waistline, not what the internet thinks they do. There is a lot of hype out there about how sitting in a sauna for 30 minutes can magically melt fat. But a lot of that hype is only half-true. So, here’s the full breakdown.

Immediate Weight Loss Is Mostly Water Weight

Let’s get the big one out of the way:

Yes, you can technically lose up to 1.5 to 5 pounds in a single sauna session. But here’s the catch — it is not fat you are losing. It is water weight.

When you are sitting in a 180°F wooden box, your body starts sweating like crazy to cool you down. That sweat is mostly water, not fat. So when you get on the scale after, the drop you see is temporary. Drink a glass of water or two, and most of that “loss” comes right back.

👉 So no – saunas don’t burn fat like a treadmill or weightlifting session does.

It May Support Fat Loss Indirectly

While a sauna won’t directly melt away fat, it can help your body set the stage for fat loss. Let us explain:

Saunas raise your heart rate, similar to light cardio. Studies have shown that during a sauna session, your heart rate can increase to 120–150 beats per minute, which mimics the heart rate you would get from a brisk walk.

That can slightly increase caloric burn. On average, you might burn 50–150 calories in a 30-minute session, depending on your size and how hot the sauna is.

So while you are not doing much, your body is working a bit harder behind the scenes.

👉 It is not a major calorie-burner, but it is something, especially as a post-workout bonus.

Better Sleep = Better Weight Control

Sounds random? It is not.

Using a sauna can help you sleep better by relaxing your muscles, lowering cortisol, and helping your body wind down. And guess what? Poor sleep is directly linked to weight gain and increased cravings, especially for carbs and sugar.

So if the sauna helps you sleep more deeply, you might find it easier to stay on track with eating and energy the next day.

👉 Sauna = better rest = more control over your choices. It is not direct fat burning, but it still matters.

Muscle Recovery Helps You Stay Consistent

Another side benefit that affects your weight indirectly: faster recovery.

After a tough workout, your muscles are sore. Sauna heat boosts blood flow and helps flush out lactic acid — that is what makes you stiff and achy.

So you recover faster, which means…you are more likely to show up for your next workout.

👉 Consistency is the real weight loss game. Saunas can help you stay in it.

How Do Steam Rooms Help With Weight Loss?

Let’s get one thing straight: steam rooms are not just saunas with fog. They work completely differently on your body. Let’s take a look.

The High Humidity Slows Sweat Evaporation – And That Changes Everything

Unlike a sauna, where sweat evaporates and helps cool you off, steam rooms trap moisture. That means:

• Your core body temp stays higher for longer, even though the actual room is cooler than a sauna.
• Your body keeps trying to cool itself, failing, and keeps pushing harder.
• This process leads to a higher cardiovascular load than you would expect at just 110°F.

In simple terms, your heart and lungs work harder in a steam room.

→ That means more cardiovascular activation.

→ Which means slightly higher calorie burn than most people assume.

Steam Improves Respiratory Efficiency — That Indirectly Helps with Fat Loss

This is where steam rooms shine. The wet air helps:

• Open up the nasal passages and lungs
• Thin mucus 
• Improve oxygen intake

Now, why does this matter?

If you have asthma, allergies, or you are often congested, your workouts are limited by your breathing. Steam rooms can help clear that up, leading to better breathing and more intense workouts later.

That means:

• Longer cardio sessions
• Heavier lifts without early fatigue
• And eventually, more fat loss from improved performance

Steam rooms don’t burn fat directly. But they can remove barriers that make workouts harder, especially if you are dealing with sluggish lungs or sinus issues.

Steam Triggers Sweating In People Who Don’t Usually Sweat

Some people, especially those with low circulation or excess body fat, don’t sweat much in dry saunas. Their bodies just don’t “kick in.”

Steam rooms, with their full humidity, force a sweat response where a sauna might not. That means:

• More detoxification through skin (while not directly related to weight loss, it does help overall health).
• A chance to increase your body's thermoregulation response, which can build tolerance to higher exertion levels.

That is especially useful if you are just starting your weight loss journey and feel like your body resists heat or movement.

Steam Helps With Mental Reset, And That Keeps You on Track

Sometimes, the reason people fall off their weight loss goals has nothing to do with food or exercise. It is mental.

Steam rooms feel immersive. The fog blocks out the outside world, your phone stays away, and everything goes quiet. That “disconnection” helps:

• Lower cortisol (stress hormone)
• Improve mood
• Reinforce better decision-making around food and workouts

No, it is not a direct fat-burner. But if stress eating or burnout are your biggest weight loss enemies, steam rooms can absolutely help keep you steady.

Steam Room vs Sauna: Caloric Output Comparison

Steam Room vs Sauna: Duration & Intensity Of Heat Exposure

Steam Room vs Sauna: Body Adaptation & Long-Term Use

Sauna vs Steam Room: What Are the Risks & How To Mitigate Them?

Let’s talk safety for a sec. While saunas and steam rooms feel amazing, there are a few risks to watch out for. We will go over what could go wrong and how to keep things low-risk and high-reward.

5 Risks Of Using A Sauna: Everything You Should Know Before You Enter

Saunas can be great for your weight loss journey if you know what you are doing. The moment you start chasing “that sweaty feeling” without watching the risks, it becomes more harm than help. Here is what you need to watch out for.

1. Dehydration & Electrolyte Imbalance

Let’s call this what it is: you are sweating like crazy in a sauna, and all that liquid has to come from somewhere — your body. But when you lose that much fluid without replacing electrolytes (like sodium, potassium, and magnesium), your body can crash.

Symptoms:

• Dizziness
• Muscle cramps
• Brain fog
• Fatigue
• Heart palpitations

How to stay safe:

• Drink at least 16–20 oz of water before and after.
• Add a pinch of salt or an electrolyte tablet to your water post-session.
• Keep sessions under 20 minutes, especially if you are new.
• Avoid caffeine and alcohol before/after — they worsen dehydration.
• Eat potassium-rich foods (like bananas or spinach) post-sauna.

2. Overheating & Heat Exhaustion

Too much time in that dry heat = your internal thermostat goes haywire. Your body can’t regulate itself fast enough, especially if you are already low on fluids or haven’t eaten.

What it feels like:

• Nausea
• Lightheadedness
• Sudden fatigue
• Confusion
• Rapid heart rate

What to do about it:

• Start with 10–15 minute sessions and work your way up.
• Cool down with a cold plunge or shower afterward.
• Sit on a lower bench where it is slightly cooler.
• Get out immediately if you feel dizzy or nauseous. Don’t power through.
• Set a timer on your phone so you don’t lose track of time.

3. Risks For People With Heart Conditions

Saunas raise your heart rate and widen your blood vessels — that mimics light cardio, which is good unless your heart is already compromised. People with high blood pressure, arrhythmia, or heart disease need to be extra cautious.

Potential issues:

• Irregular heartbeat
• Dangerous drops or spikes in blood pressure
• Sudden fainting or fatigue

How to sauna smart:

• Always talk to your doctor before using a sauna if you have a heart issue.
• Stick to lower temps (around 150°F) — not the max settings.
• Sit near the door or lower level for a faster exit if needed.
• Keep it short: no more than 10 minutes unless cleared by your doc.
• Skip sauna days if you are already feeling tired, sick, or stressed.

4. Skin Irritation & Burns

Yes, burns are a thing, especially if your skin is sensitive or you accidentally touch hot surfaces inside the sauna (like metal or even overheated wood). Dry heat can also worsen existing skin conditions like eczema or rosacea.

What to watch for:

• Redness, itchiness
• Peeling skin
• Rash flare-ups
• Direct contact burns (from benches, stones, etc.)

Prevent it like this:

• Take a quick shower before entering — sweat buildup can irritate skin.
• Always sit on a towel to avoid hot surfaces.
• Keep sessions short if you have sensitive skin or flare-ups.
• Moisturize afterward, but not before (oily lotions + heat = no).
• Don’t sauna right after shaving or exfoliating.

5. False Sense Of Weight Loss Progress

Saunas can make you feel lighter — literally — but what you are usually losing is water weight, not fat. If you rely on saunas to “make up” for a bad diet or no workout, you are fooling yourself.

Why it matters:

• Weight loss = fat loss over time, not just daily sweat
• Overuse of saunas can create a yo-yo effect
• Can mess with your mindset and slow down real progress

How to avoid this trap:

• Track your body fat percentage, not just weight.
• Use saunas to complement workouts, not replace them.
• Weigh yourself once a week, not daily.
• Rehydrate right after to see your true weight.
• Focus on long-term habits — food, movement, sleep.

5 Risks Of Using A Steam Room: Know These Before You Enter

Here are 5 major risks of using a steam room, clearly explained so you know exactly why it matters.

1. Breathing Difficulties For Asthma Or COPD Patients

Steam rooms pump out 100% humidity, and that sounds soothing… until your lungs decide they are not on board. For anyone with asthma or chronic respiratory issues (like COPD), this wet air can trigger symptoms fast.

What can happen:

• Wheezing
• Shortness of breath
• Coughing or a tight chest
• Full-blown asthma attacks

How to reduce the risk:

• Talk to your doctor first if you have any lung-related conditions.
• Limit time to 5–10 minutes per session.
• Step out immediately if your breathing feels even slightly off.
• Try eucalyptus oil diffusers sparingly — it helps some breathe easier.
• Sit near the exit door so you can get out fast if needed.

2. Fungal & Bacterial Infections

Steam = warmth + moisture = the perfect playground for bacteria and fungi. If a steam room isn’t cleaned regularly, you are at risk for athlete’s foot, ringworm, or even more serious skin and respiratory infections.

Common culprits:

• Candida (yeast infections)
• Staphylococcus (skin bacteria)
• Mold spores in the air

How to protect yourself:

• Always wear flip-flops or sandals inside.
• Shower immediately after, especially if you sat directly on the benches.
• Bring your own towel to sit on — don’t trust public seating.
• If it smells musty, skip it. That is a mold red flag.
• Choose places with visible cleaning schedules and high hygiene ratings.

3. Slippery Surfaces & Accidents

A steam room floor can be as slick as a skating rink, especially with constant condensation. Add in poor lighting or fogged-up glasses, and you have a recipe for falls, bruises, or even broken bones.

Real risks:

• Slipping on wet tiles
• Tripping on uneven flooring
• Falling while trying to sit/stand up

How to avoid a wipeout:

• Walk slowly and carefully — no rushing.
• Non-slip sandals make a huge difference.
• Wait until your eyes adjust before walking around.
• Use railings or walls for balance when moving.
• Avoid going in if the floor looks slick with puddles.

4. Core Temperature Regulation Issues

In a steam room, your body can struggle to cool down naturally. That is because, unlike in dry heat (like a sauna), your sweat doesn’t evaporate. The result? Your internal temperature can spike without warning.

Signs of heat stress:

• Nausea
• Confusion or dizziness
• Headaches
• Rapid heartbeat

How to play it safe:

• Stay inside for no more than 15 minutes at a time.
• Hydrate well before and after (aim for 16–20 oz of water).
• Step into a cooler area right after — don’t go straight to the gym.
• Don’t use it right after a workout — give your body a break first.
• Skip if you are already feeling tired, sick, or dehydrated.

5. Eye Irritation & Discomfort

Steam rooms aren’t kind to your eyes, especially if you wear contacts or have sensitive vision. The constant humidity can dry out your lenses or make your eyes sting and water. Plus, if a steam room isn’t well-maintained, the air could contain tiny mold spores or cleaning chemical residue that irritates your eyes even more.

What you might feel:

• Itchy or burning eyes
• Blurry vision (especially with contacts)
• Dryness or watering
• Increased light sensitivity

How to avoid eye issues:

• Remove contact lenses before stepping in — go with glasses or bare.
• Choose steam rooms with good ventilation and no chemical smells.
• Avoid touching or rubbing your eyes while inside.
• Rinse your face with cool, clean water right after.
• Keep your session short if you notice any discomfort creeping in.

Sauna vs Steam Room: How To Choose What’s Right for You

If you are trying to figure out which one fits your goals (and your comfort level), here's how to make the call.

1. First, Ask: What Is Your Main Goal?

Is it weight loss?

Saunas may appear to burn more calories (around 50–100 calories in a 30-minute session, depending on your weight), but most of that is from water loss, not fat. Steam rooms offer similar results, just with higher humidity. Neither will melt pounds off — they only support your overall plan.

Need muscle recovery or pain relief?

Go for dry saunas. They penetrate deeper into muscles and joints, helping with soreness and even inflammation, thanks to the dry heat.

Want skin benefits and better breathing?

Steam rooms win here. The humidity opens pores, hydrates the skin, and can ease congestion or mild sinus pressure. If you are prone to dry skin or live in dry climates, steam is your best friend.

2. Consider How Your Body Handles Heat

If you get lightheaded easily or feel claustrophobic in thick air, saunas are a better bet.

If you have asthma or respiratory issues, you might actually prefer a steam room — but only for short durations, and never alone.

Sweating too little? A steam room will get the job done faster — that moisture-filled heat kicks your sweat glands into overdrive quickly.

3. Got Any Medical Conditions?

This part is non-negotiable.

Heart Conditions?

Always check with your doctor — both options can increase heart rate and blood pressure. Saunas tend to have lower humidity, so they may be slightly easier on the heart.

Skin Conditions (like eczema or psoriasis)?

Steam can irritate your skin further. Saunas, especially infrared ones, are typically better tolerated.

Respiratory Problems (like COPD or allergies)?

Steam might help clear your nasal passages temporarily, but it can also trigger flare-ups if you stay too long.

4. How Much Time Do You Really Have?

Sauna sessions can go up to 20–30 minutes without feeling overwhelming (as long as you hydrate).

Steam room sessions might feel intense after just 10–15 minutes because of the thick air and humidity.

• If you are short on time but still want a detox-y sweat, steam gets you drenched faster.
• If you want to ease in and maybe stretch or meditate while you are at it, go with a sauna.

5. Cleanliness + Maintenance (Yes, It Matters)

This one is often ignored, but honestly, it is crucial.

• Steam rooms = bacteria paradise if they are not cleaned constantly. All that moisture clings to every surface.
• Saunas are drier, which means less microbial growth and less risk of skin or fungal infections.

If you are choosing at a gym or spa, look inside first. If it smells musty or looks like a high school locker room… pass.

6. Personal Preference — Don't Dismiss It

At the end of the day, your comfort matters just as much as the science. Some people hate dry heat — they feel like they are baking. Others find steam rooms suffocating — like sitting in a cloud they can’t escape.

Try both (seriously — even once) and trust your gut. Your body will tell you which feels better.

Sauna vs Steam Room: What It Takes To Set One Up At Home

Let’s get practical. If you are adding one to your home, here’s what to think about:

Space Required

• Sauna: Needs a bit more room; typically installed in a dedicated wooden cabin-like enclosure.
• Steam Room: Can be installed inside a tiled shower space if designed properly.

Installation Costs (Average USA Estimates)

• Traditional sauna: $3,000–$6,000
• Infrared sauna: $1,500–$5,000
• Steam room: $2,500–$7,500

Running Costs

• Sauna: Lower, especially infrared (efficient and quick to heat up)
• Steam room: Slightly higher due to water use and moisture control

Maintenance

• Sauna: Minimal. Clean seating areas, replace heating elements occasionally.
• Steam room: Needs regular mold and mildew prevention, venting, and sealing.

If you are going DIY, infrared saunas are easier to install and safer. Steam rooms need proper waterproofing, sealing, and ventilation, meaning you will probably need a professional.

Conclusion

So, sauna vs steam room – who wins the weight loss crown? The truth is, neither is wearing it. They are more like the cool-down crew that shows up after the hard work is done, not the main act. So, try both and see what your body responds to best. Then make it part of your real fitness plan, not a shortcut. 

At Nordvik, we craft these seriously gorgeous, high-quality saunas inspired by Nordic traditions that actually help you relax and recover right at home. Whether you are into the dry heat of a barrel sauna or the sleek look of a cube, we have options that fit your style and space. Explore our wide range of saunas and find your perfect heat escape.

FAQs

Is a steam room or sauna better for detox?

Steam rooms are slightly better for skin detox because the moist heat opens your pores and helps flush out impurities. However, saunas make you sweat more intensely, which can aid internal detox. If your focus is on clearer skin, go with steam. If you are aiming for deeper sweat and circulation, pick the sauna.

Is it better to go in the steam room or sauna after a workout?

Saunas are better after a workout because the dry heat helps relax muscles, reduce soreness, and boost circulation. Steam rooms can help, too, especially for breathing, but the high humidity might feel heavy post-exercise. 

Should I do the sauna or the steam room first?

Start with the sauna. The dry heat preps your body and gets your blood circulating without overwhelming you. Then move to the steam room for a shorter session to hydrate your skin and clear your airways. Doing steam first can feel too intense and might tire you out early.

Can I take steam and sauna together?

Yes, you can use both in one session, but limit total time to 20–30 minutes max. Start with the sauna for 10–15 minutes, rest, then move to the steam room for another 10–15 minutes. Always cool down and hydrate between sessions.