Q: Is there any benefit to using the sauna or steam room after a tough workout? Which is better? —Julia, Lincoln, NE

A: Yes, there are benefits, and experts agree that at the very least both the sauna (which provides dry heat) and the steam room (which provides moist heat) increase blood flow, which helps the muscles relax post-workout. As to which one is the better after-exercise choice, that depends on your personal preference, since all heat is not created equal. Because saunas have very low humidity, they can be much hotter than steam rooms. Saunas are usually between 176 degrees F and 212 degrees F, which is usually safe because the heat is dry. A steam room is usually about 104 degrees F. If the steam room got any hotter than that, it would scald your skin. Whichever you prefer, here are the two definite benefits of both:

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  • The sauna and the steam room provide intense heat that deeply penetrates muscle tissue. This heat can help expedite lactic acid out of the body, which provides relief from muscle tension and stiff joints. Immediately after a workout, the body tends to have the highest levels of lactic acid of the day, so the timing couldn't be better.

  • The heat also improves overall circulation in the body, since it causes the blood vessels to dilate, which in turn increases blood flow near the skin and causes you to sweat. Sweating is an effective avenue for some toxins to exit the body.


Steer clear of the sauna if you have chronic dry skin or if your sinuses are congested — the lack of moisture from the dry heat will exacerbate these conditions. As for the steam room, the only potential downside is germs, as the moisture can serve as a breeding ground for bacteria. Make sure the steam room you frequent has an appropriate cleaning schedule. Also note that if you have high blood pressure or are pregnant, it's best to consult a doctor before starting regular trips to either of these hot spots. Whether you choose the sauna or the steam room, acclimate yourself the first few times with short stints of five- to 10-minutes. Over time you can increase your sauna or steam-room stay to 30 minutes.

Ellen Barrett is the author of three books and owns a fitness studio in New Haven, Connecticut. You can read more about her here.