Dry sauna health benefits: Comparison with infrared saunas and steam rooms

It felt so good to use a dry sauna; the high temperature helped me relax and regain my energy. The comforting warmth improved my physical and emotional well-being, which offered the ideal haven from the stresses of everyday life. Since many years ago, people have used saunas to reduce stress, unwind, and promote their health.

Some studies have suggested that frequent usage of dry saunas might improve heart health. Before entering this heated, wood-lined room, take note of some crucial safety advice and measures. The room is usually safe when used for a specified amount of time. Continue reading to learn more about these safety guidelines, the many advantages of dry saunas, and the differences between infrared and steam saunas.

Dry sauna health benefits

Frequent usage of a dry sauna has several health advantages:

1. Benefits of Heart Health

Regular sauna use may improve heart health and lengthen life, according to a 2015 study. In particular, regular sauna use is associated with a lower risk of:

• Unexpected deaths from the heart.
• Heart conditions in the heart area.
• Heart-related conditions.
• Total cause of death.

2. Relief of specific skin conditions

Red, scaly patches of skin that itch, pain, or burn are the result of the chronic autoimmune illness psoriasis. A few psoriasis sufferers report that using a sauna helps them feel less itchy.

3. Reduced Asthma Symptoms

Breathing might be difficult if you have asthma, a chronic disorder that narrows and inflames the airways. For those who have asthma, frequent bath use may help lessen coughing.

4. Decrease in Rheumatoid Arthritis Symptoms

Regular use of a dry sauna may help people with rheumatic disorders like ankylosing spondylitis (AS), rheumatoid arthritis (RA), and fatigue, according to a 2018 systematic study. Frequent sauna visits may also benefit people who:

• Pain syndromes and persistent exhaustion.
• Long-term chronic lung disease.
• Allergies cause rhinitis.

5. Better Results from Exercise

Sauna use has been shown to improve workout performance for athletes and people who love fitness. Although the results of the 2018 thorough review were based on two small, uncontrolled interventional trials, they suggested sauna use could enhance athletic performance.

6. Reduced Chance of Dementia

According to a 2017 study, males who regularly use saunas have a lower risk of dementia and Alzheimer’s disease. The research indicates that sauna use, which improves wellness and relaxation, maybe a lifestyle element that guards against common memory disorders.

Read also: Pre- and Post-Infrared Sauna Activities: Maximizing Benefits and Safety

How dry saunas and infrared saunas differ

Although infrared and dry saunas both use heat to heat the body, they work very differently. While the air around you is heated in a dry sauna, infrared saunas use microwaves to directly heat your body with infrared lamps. For this reason, a lot of individuals use infrared saunas.

At a lower temperature, usually between 120˚F (48.9°C) and 140˚F (60°C), infrared saunas function, allowing longer sessions—a total of 20 minutes. If you’ve never used an infrared sauna before, begin with a 10- to 15-minute session and work your way up to longer sessions. Some individuals spend as much as thirty minutes inside. Here are a few advantages unique to infrared saunas:

• Deep Penetration: Ultraviolet heat has a deeper effect on the body than heat from a regular sauna, which results in a more significant purifying effect at lower temperatures.
• Improved Detoxification: The deep absorption of infrared heat aids in the removal of pollutants, heavy metals, and other dangerous chemicals from deeper inside the body.
• Pain Reduction and Muscle Recovery: Infrared saunas are quite helpful in lowering inflammation, relieving painful muscles, and speeding the healing process when it comes to pain reduction and muscle recovery.
• Reduced Heat: Infrared saunas are more comfortable for people who find the intense heat of a regular sauna since they operate at lower temperatures, usually between 120°F and 150°F.
• Weight Loss: Research indicates that using infrared saunas may help reduce body weight by raising heart rate and encouraging sweating, both of which burn calories.

How dry saunas and steam rooms differ

It’s important to know the differences between saunas and steam rooms before deciding where you’ll spend your time. By heating the room to approximately 110°F (43.3°C) using a generator full of boiling water, steam rooms create a moist, humid atmosphere.

There are unique health advantages to this moist air compared to the dry air in a sauna. In addition to opening pores and promoting skin health, steam rooms can assist increase circulation, relaxing tense muscles and joints, and reducing nose and lung congestion. The following are some relative advantages of steam rooms:

• Skin Hydration: The steam room’s high humidity levels aid in keeping the skin’s moisture content, especially for people with dry skin.
• Calm: Due to the release of endorphins, steam rooms, similar to dry saunas, encourage calmness and the decrease of tension.
• Respiratory Relief: The humid air in steam rooms reduces nasal drainage and congestion, calming the respiratory system and facilitating easier breathing for people with respiratory disorders.
• Detoxification: Steam rooms promote sweating, which helps the body rid itself of pollutants, just like dry saunas do. However, because of the extreme humidity, the procedure is different.

Read also: Infrared Saunas vs. Steam Rooms (Differences, Similarities, and Advantages)

Is it safe to use a sauna?

Saunas are generally safe to use. There are, however, several situations in which utilizing a sauna could be dangerous. A sauna session may cause dehydration if you aren’t drinking enough water. The longer you spend in a steam room, the more water your body loses as it sweats to keep your core temperature level. For people who weren’t drinking enough water before entering the sauna, this could be an issue.

Following the recommended safety tips when using a sauna can help most healthy persons avoid unfavorable side effects.

Safety Tips

Before your first session, educate yourself about the sauna’s operating procedures to assure your safety and improve your enjoyment.

• Duration: The majority of guidelines suggest a 15-minute maximum for most persons in good health. But how long you spend in a sauna depends on how comfortable you are. Begin with shorter sessions and work your way up to the full duration. A lengthier session can also be broken up into smaller halves with cooling-down periods in between. The timer on most saunas should be set correctly before entering.
• Normal Temperature Ranges: The usual temperature range in a dry sauna is between 150°F and 195°F (65.6°C and 90.6°C), with the upper end representing the average.
• Cooling Off Period: If you intend to use the sauna more than once, make sure you take a break and give your body time to calm down before going back in. Now is the time to unwind and drink some water.

Precautions

Think about the following before enjoying a relaxing sauna session:

• Don’t take longer than is advised.
• Hydrate well both before and after utilizing the sauna.
• After exiting the sauna, let your body temperature calm down a little.
• Stay clear of alcohol both before and after using a sauna.
• Rise gradually to avoid lightheadedness. If lightheaded or faint, take a seat and give your body time to cool.
• Before you enter the sauna, take a shower.

Key Differences and Selecting the Best Sauna

Several significant variations between dry saunas, steam rooms, and infrared saunas affect your decision.

• Heat and Humidity: Infrared saunas produce lower temperatures and no humidity, whereas steam rooms have pleasant temperatures and high humidity. Dry saunas are the most heated and most humid.
• Levels of Comfort: Because infrared saunas have lower temperatures, they are more comfortable for longer periods. The high humidity in steam rooms can be difficult, and dry saunas provide extreme heat.
• Health Advantages Highlight: Steam rooms are good for skin hydration and respiratory relief. Whereas dry saunas encourage relaxation and heart wellness, infrared saunas help with detoxification and muscular rehabilitation.
• Cost and Accessibility: Infrared saunas are frequently more economical and accessible for domestic usage, however, installation and upkeep requirements vary depending on the kind.

Conclusion

Including dry sauna sessions in your wellness routine can have several positive health effects. Utilizing a sauna for 10 to 15 minutes each session at the specified temperature is generally safe for people of all ages. Take all necessary safety precautions before utilizing a sauna, and make sure your body has enough time to cool down immediately.

There is a kind of sauna that will meet your demands and promote better health, whether you’re looking for pain relief, relaxation, detoxification, or better skin. It’s best to see a doctor before using a sauna if you have any health issues or medical illnesses. Look for nearby dry saunas in gyms, wellness centers, or spas. As an alternative, look up “dry sauna near me” on the internet to find opportunities in your neighborhood.

Read also: Dry Sauna vs. Wet Sauna: What’s the Difference?