Steam rooms may provide benefits, such as reducing system-wide inflammation. However, extended use can pose potential risks, especially if you live with certain health conditions.

Heat bathing is an ancient practice that has existed throughout history across many cultures. It continues today in Russian banyas, American Indian sweat lodges, and Finnish saunas.

Periods of heat immersion, such as using steam rooms, may be valuable to your health in several ways.

A review from 2018 focused on sauna benefits indicates that medical evidence supporting how heat affects health is sometimes incomplete and lacks scientific proof.

Steam rooms, also known as wet saunas, are designed to maintain humidity between 95% and 100%. The high humidity is vital to their unique health benefits, but research on its benefits is limited.

Instead, most studies focus on the health benefits of dry saunas, which typically have 5% to 10% humidity.

Despite this, it’s suggested that wet and dry saunas offer similar benefits, such as:

Clears congestion

Clearing congestion is perhaps the benefit most people associate with steam rooms. Anecdotal claims often credit steam with relieving:

  • stuffy nose
  • headache
  • throat irritation
  • cough

Steam rooms create an environment that warms the mucous membrane and encourages deep breathing. Using one can help break up congestion in your sinuses and lungs, at least temporarily.

However, the research results on the actual clinical effects of steam inhalation are mixed.

One study found that hot, humid air could help clear mucus, which could be enhanced by inhaling steam. Research from 2015 suggests that inhaling essential oils, especially peppermint, in steam vapor may help clear sinus and lung congestion.

Additionally, a study from 2022 found that steam inhalation, especially when supplemented with yoga postures, can help improve chronic sinusitis by promoting drainage from the sinuses.

On the other hand, results were inconclusive in one research review of six clinical trials that looked at the effectiveness of steam therapy in adults with the common cold. While participants in some of the studies had reduced symptoms, others experienced nasal discomfort while inhaling steam.

A clinical trial exploring the effectiveness of steam inhalation in people with chronic sinus symptoms found significant improvement only for headaches, not for the majority of other sinus symptoms.

Overall, steam therapy may be effective for temporary relief of congestion symptoms, but it has not been scientifically proven to be an effective treatment.

Reduces inflammation

Steam rooms alone cannot treat severe conditions, but researchers generally agree that thermal therapy can help reduce systemic inflammation.

This is a significant benefit, as inflammation is linked to a range of conditions, including:

  • stroke
  • respiratory disease
  • heart disorders
  • cancer
  • obesity
  • diabetes

One study found that frequent sauna bathing helped reduce the amount of C-reactive protein (CRP) in the body. C-reactive protein is a leading blood marker of systemic inflammation.

Researchers noted that further studies are needed to investigate the exact relationship between sauna bathing and systemic inflammation. Though sauna heating, not steam heating, was the focus of the study, steam might have a similar benefit since it also uses heat therapy.

Another study suggested that reduced inflammation may be one reason frequent sauna bathing is associated with decreased risk of both short-term and long-term disease conditions. The study called for further research and cautioned that the long-term effects of saunas are still unknown.

Another study suggested that practices that temporarily elevate body temperature and thereby reduce inflammation may be particularly useful for individuals whose physical or cognitive limitations prevent them from exercising regularly.

Improves circulation

A small older study of seniors in 2012 showed that moist heat improved circulation, especially in the lower legs. The moist heat was applied by a heat pack up to 1 cm below the skin rather than by a steam room.

Improved circulation can lead to lowered blood pressure and a healthier heart. It can also promote skin tissue healing, a common complication for older people.

Reduces stress

Sitting in a steamy bath or steam room can help you relax, but researchers are unsure why. Some theories are that the heat of a steam room helps the body produce endorphins, the so-called feel-good hormones that help reduce stress and anxiety.

Another explanation is that a steam room session helps the body decrease cortisol, the hormone produced in response to stress. When cortisol levels drop, people feel more relaxed and rejuvenated.

One research review suggested that people in high-stress occupations (HSOs) (like first responders or the military) might reduce stress levels with sauna bathing. The study involved only saunas, but benefits may extend to steam rooms since the main focus was on heat stress.

The researchers found that one to two weekly sauna sessions could result in short-lasting improvements in blood pressure and arterial stiffness. Using saunas more often and over a longer period of time led to greater stress tolerance and increased health.

The study cautioned that there was no clear link between heat stress and beneficial cellular mechanisms. However, they did see the potential of sauna bathing to reduce metabolic risk factors for those in HSOs.

Future research is needed to examine the effects of both short-term and long-term sauna use on bodily responses and performance.

Promotes mental wellness

Heat-based treatments, including steam rooms, may support mental wellness by directing attention toward relaxation and away from anxiety-producing news and “doomscrolling.”

One study suggested that engaging in heat treatment activities helps to create a state of mindfulness and a focus on the breath, both of which have many psychological benefits. These may include sleep improvement, stress reduction, and mood boosts from focusing on doing something positive for yourself.

In one study involving Finnish men, sauna bathing was associated with lowered risks of dementia. The researchers called for further studies to identify the specific bodily processes that might connect sauna bathing and memory diseases.

Promotes skin health

Through environmental exposure, all sorts of toxins can become trapped underneath your skin. Steam rooms help solve that problem by using heat to open your pores.

The warm condensation rinses away the dirt and dead skin that can lead to breakouts. As a result, you may have clearer and more even-toned skin.

Helps support workout recovery

The pain you feel after working out is called delayed-onset muscle soreness (DOMS). Professional athletes have known for decades that heat therapy can help them recover from training workouts.

Heat can penetrate deep into muscle tissue and help relieve DOMS. An older 2013 study showed that moist heat works as effectively and also more quickly than dry heat in muscle recovery.

Loosens stiff joints

Warming up before a workout is critical in avoiding injury. Using a steam room as part of your warm-up could help you reach maximum mobility during activities such as:

An older 2013 study investigated heat’s effects on the flexibility of soft tissue. Heat was applied to the knee joint before activity, resulting in the joint being more flexible and relaxed. The results suggest that heat can help reduce injury before a workout.

According to the Arthritis Foundation, research has shown that heat is especially useful for limbering up stiff joints and relieving achy muscles in people with arthritis.

Warming up a sore joint or tired muscle makes blood vessels bigger, which lets more blood, oxygen, and nutrients travel to the injured tissue. This promotes the relaxation of stiff muscles and joints.

Burns calories

Your heart rate increases when you’re in a steam room or sauna. If you use a steam room after an aerobic workout, your heart rate is already elevated, and the steam room can prolong that elevation.

Sweating it out in the steam room isn’t a tool to lose weight quickly. Any weight you lose in the steam room is water weight, and you’ll need to replace it by drinking water to avoid dehydration.

However, using steam rooms regularly as a way to burn more calories at the gym could help your diet and exercise routine become more effective.

While steam rooms can raise your heart rate and make your exercise more effective, they are not a substitute for exercise.

Promotes cardiovascular health

Older research from 2011 shows that some people’s bodies release hormones that change their heart rate in a steam room. One of these hormones, aldosterone, regulates blood pressure.

When aldosterone is released from sitting in the steam room, it can help lower high blood pressure. This is part of why the steam room makes you feel relaxed.

A 2021 study found that steam baths can potentially improve heart function by reducing blood pressure in healthy people. They noted reductions in heart rate and both systolic and diastolic blood pressure in healthy subjects taking a 10 to 15-minute steam bath once a week for 12 weeks.

Another study echoed these findings, noting that regular sauna use generally decreases systolic and diastolic blood pressure to improve cardiovascular health.

Supports healthy aging

There has been much discussion in medical circles about increasing life span and health span. This is the number of years you live in reasonably good health without serious acute or chronic illness.

One study concluded that regular sauna bathing has the potential to delay the effects of aging through heat therapy’s benefits on cardiovascular and cognitive health, physical fitness, and muscle maintenance.

Emerging evidence shows that the health benefits of saunas are often dose-related, especially for inflammation and cardiovascular benefits. This means that regular repeated sauna use has more benefits than infrequent use.

One research review suggested that the explanation for heat’s dose-related benefits may be that repeated sauna use could help the body acclimate to heat and enhance its response.

Steam room vs. sauna

Steam rooms are similar to saunas. You sit in a small heated room, and both are said to benefit your health. The big difference is in the type of heat that they provide.

A sauna uses dry heat, usually from hot rocks or a closed stove. Steam rooms are heated by steam from a generator filled with boiling water.

Steam rooms have many potential health benefits, but steam immersion can be harmful if you overdo it, especially if you’re new to them.

Dehydration

Steam rooms are usually lined with tile, glass, or plastic, making them airtight to retain moisture.

They are heated to between 114°F and 120°F (45°C and 48°C). Although temperatures vary, steam rooms are typically kept somewhere around 110°F (43°C).

Staying in a steam room for more than 15 minutes can dehydrate you. Experts recommend drinking water while you’re in the sauna and directly afterward.

Bacteria and germs

Steam rooms can also host other people’s germs. The steam isn’t hot enough to kill some types of bacteria, and the warmth may even increase the number of bacteria.

Until you get the all-clear from your medical professional, avoid the steam room and sauna if you are:

  • pregnant
  • immunocompromised
  • recovering from surgery

The heat in steam rooms can also encourage further growth of viruses. If you’re ill, it’s recommended that you do not use the steam room to reduce the risk of transmitting your illness to others.

Heat-related illnesses

Research warns that steam therapy is controversial for treating colds and sinus infections at home. If misused, it can cause you to scald yourself.

Medical professionals also warn against entering a steam room if you have a fever, especially a high one. The increased heat from the steam could elevate your body temperature to dangerous levels, resulting in breathing difficulty or even heatstroke.

Other potential risks of a steam room, especially with prolonged exposure, include:

  • burns
  • cramps
  • heatstroke
  • heat exhaustion
  • dizziness and fainting

Steam rooms are generally safe when used with reasonable safety precautions. If you feel unwell while using the steam room, you should leave immediately to relieve your symptoms.

Many health benefits have been attributed to heat therapy. The ones best supported by research are reducing inflammation and clearing sinus and bronchial congestion.

Also, adding a stop in the steam room to your post-workout routine may decrease your recovery time and help you feel better.

Steam rooms should never replace treatments that your doctor has prescribed, but they are a great place to unwind and reap some health benefits while you’re at it.

Always practice good steam room hygiene by wearing flip-flops, sitting on a towel, and rinsing off with a lukewarm shower to get rid of bacteria after using the steam room.