Steam rooms have become an increasingly popular way for people to improve their health, relax their mind and body, and rejuvenate their skin. Steam therapy has been used for centuries across many cultures. However, steam rooms really gained mainstream popularity in the 20th century.
Compared to traditional dry saunas, steam rooms offer a gentle heat experience along with a range of benefits for your mental and physical wellbeing. This comprehensive guide covers everything you need to know about steam room benefits, types, usage, precautions, and more.
What is a Steam Room?
A steam room, sometimes called a steam shower or steam sauna, is an enclosed space filled with hot, moist air. Steam rooms are typically small enclosures made of tile, glass, and sealed surfaces to contain the steam. Some bathhouses also have larger steam rooms able to accommodate more people.
Unlike a dry sauna that uses radiant heat to warm the air, steam rooms have a steam generator that boils water and releases humid vapor into the room through outlets in the walls or ceiling. The combination of heat and steam provides a soothing and therapeutic experience as you perspire and your muscles relax.
The Many Benefits of Using Steam Rooms
There are many excellent reasons to use a steam room on a regular basis. Some of the top scientifically-proven benefits include:
1. Detoxification
One of the main benefits of steam rooms is that they help remove toxins from your body by inducing sweating. The moist heat causes you to sweat more profusely than a dry sauna. This helps eliminate hazardous chemicals, heavy metals, nicotine, sodium, alcohol metabolites, cholesterol, and other waste products from your body.
2. Stress Relief
The warm humid environment helps reduce cortisol levels and relieve mental and physical stress. The soothing steam has a meditative quality that melts away tension. This makes steam rooms an excellent addition to therapy and wellness programs.
3. Pain Relief
The warmth of the steam room helps increase blood flow to sore muscles and temporarily relieves pain from arthritis, fibromyalgia, chronic fatigue, muscle aches, and other conditions. The heat also releases endorphins which act as natural pain killers.
4. Skin Cleansing & Health
The steam causes you to sweat while also opening your pores. This flushes away impurities lodged deep within your skin to thoroughly cleanse your complexion. Dead skin cells, dirt, oil, and makeup residue are lifted away. Your skin emerges clean, fresh, and vibrant.
5. Improved Circulation
The heat from the steam causes your blood vessels to dilate and expand. This improves circulation allowing more oxygen-rich blood to reach your cells. Switching between the hot steam room and a cool shower afterward enhances this effect further.
6. Congestion Relief
The hot humid environment helps open up nasal passages and sinuses providing natural relief for congestion due to colds, flu, allergies and sinusitis. The menthol from eucalyptus oil added to the steam provides additional decongestant effects.
7. Immunity Boost
Using a steam room 2-3 times per week has been shown to enhance immune system function. The exposure to heat increases the production of white blood cells that fight infections. The steam also helps kill bacteria on the skin’s surface.
8. Cardiovascular Health
Studies show regular use of steam rooms lowers blood pressure, strengthens heart function, and improves circulation and blood flow. This helps reduce risk of heart disease, heart attacks, and stroke.
9. Healthy Skin & Complexion
In addition to deep cleansing pores, the improved circulation provides nourishment and oxygen to skin cells. Collagen production increases to reduce fine lines and wrinkles. Using a steam room helps restore a youthful glow.
10. Weight Loss
Spending time in a steam room burns calories by causing heavy sweating. A single 30-minute steam session can burn 300-500 calories depending on the person. This makes steam rooms an effective addition to a weight loss regimen.
The wide range of mental and physical benefits make steam rooms an excellent way to improve health, reduce stress, relax the body, and feel rejuvenated.
Different Types of Steam Rooms
There are a few different types of steam room designs to choose from:
- Steam Showers – Small residential steam rooms built for 1-2 people over a shower base. Convenient for home use.
- Steam Pods – Small single person steam pods made of glass and tile. Used at spas and gyms.
- Walk-In Steam Rooms – Large pre-built modular steam rooms for commercial spas. Fit multiple people.
- Steam Cabins – Freestanding modular steam room cabins with glass doors. Often used at gyms, pools.
- Infrared Steam Rooms – Offer infrared sauna heaters along with steam generators. Provides dry and wet heat options.
Look for steam rooms made from natural materials like tile, glass, and sealed hardwoods that can withstand the high heat and moisture levels.
Health Guidelines for Using Steam Rooms
To safely enjoy the many benefits of steam rooms:
- Start with 5-10 minutes at a time until your body adapts to the heat. Then build up to 15-20 minute sessions.
- Allow your body temperature and heart rate to lower and stabilize between steam room intervals if doing multiple sessions.
- Shower before use to wash away lotions, creams or anything that may clog pores when sweating.
- Keep well hydrated by drinking plenty of cool water before, during and after use.
- Avoid using steam rooms if you are pregnant, elderly, intoxicated or have heart disease. Check with your doctor first if you have health conditions.
- Let your body completely air dry before dressing after use to allow perspiration to evaporate.
- Wear minimal, lightweight clothing in the steam room to allow free air circulation while sweating.
- Apply moisturizer after use while skin is still warm to lock in moisture.
Tips for Using a Steam Room
Here are some helpful tips for getting the most out of your steam room sessions:
- Add a few drops of eucalyptus, menthol or tea tree essential oils to the steam generator reservoir to help open sinuses.
- Use a folded towel for cushioning comfort if sitting directly on the tile benches.
- Set a timer before going in so you don’t accidentally overheat by falling asleep.
- Close your eyes and relax breathing deeply to benefit from the meditative heat.
- Start face up and gradually reposition to your back, sides, and stomach over time to allow even exposure.
- Drink more water after use to rehydrate from fluid loss through sweating.
- Take a cool shower after your steam to lower body temperature gradually.
Steam Room Safety Precautions
While very beneficial, steam rooms do come with some basic precautions:
- Avoid direct contact with the steam outlets in the walls as they release very hot vapor.
- Never pour water directly on the heating elements as this can cause damage and electrical shorts.
- Do not use a steam room if you are feeling ill, nauseous, or feverish.
- Check with your doctor before use if you have health conditions like heart disease, high blood pressure, varicose veins or diabetes.
- Pregnant women should avoid steam rooms due to the risk of overheating.
- Monitor children at all times if allowing use to prevent accidental injury.
- Set a timer and keep hydrated to avoid overheating and dehydration.
Reputable sauna steam room building companies design and construct custom installations with proper heating, ventilation, waterproofing, lighting, and accessories for safe therapeutic moist heat sessions.
Common Questions about Steam Rooms
How hot does the steam room get?
Most residential steam rooms allow you to set temperatures between 110- 125°F. Public steam rooms at spas may reach 140°F. The combination of heat and steam makes these lower temps feel extremely hot.
How long should you stay in a steam room?
Beginners should limit sessions to 5-10 minutes. Over time, you can build up to 15-20 minutes as your body adapts. Listen to your body and don’t overdo it. 10-15 minutes is sufficient for most people.
Is it safe to use a steam room every day?
No, daily use is not recommended. Limit steam room sessions to 2-3 times per week max to avoid overheating. Take a break of 1-2 days between sessions.
Can you use steam rooms if you’re sick?
No. Avoid steam rooms when you have an illness with symptoms like fever, nausea, dizziness, or overall fatigue. The heat can exacerbate symptoms. Wait until you feel better.
Is it bad to fall asleep in a steam room?
Yes, you should never fall asleep or lay down in a steam room. This increases your risk of overheating, dehydration or burns. Sit upright and set a timer.
Should you shower before using a steam room?
Yes, it’s recommended to shower with soap before using a steam room to wash away any lotions, creams or oils that could clog pores when sweating.
Can you wear a bathing suit in a steam room?
Bathing suits are fine, however, lightweight shorts and tank tops allow your skin the most exposure to perspire freely and receive the full benefits.
Is it safe to add essential oils to the steam room?
Yes, adding a drops of eucalyptus, menthol, tea tree or other oils to the steam is safe. Avoid strong citrus oils as they may cause skin irritation when combined with steam heat.
The Takeaway on Steam Room Benefits
In summary, steam rooms provide a wide range of both physical and mental health benefits. The combination of warm humid air helps flush toxins, relieve pain, improve circulation, hydrate skin, clear congestion, and encourage relaxation. Just be sure to take safety precautions and not overdo it. Used properly, steam rooms can be an excellent addition to your wellness routine.
