Sauna is a powerful wellness tool. Not only for relaxation, but also for supporting heart health, speeding up recovery, improving skin health, and sleeping better, among many other benefits.

If you’re considering adding sauna sessions to your routine, you’ve probably asked yourself: which one is better? steam or dry sauna? While both offer benefits for body and mind, they don’t feel the same and they don’t create exactly the same experience.

The main difference between a dry sauna and a wet sauna lies in the humidity of the environment, the temperature, and the way the body perceives heat.

The type of heat

A dry sauna uses dry heat generated by an electric or wood-burning stove. That stove heats stones, which then radiate heat throughout the sauna cabin or room.

• Temperature: between 70°C and 90°C

• Humidity: low, usually between 5% and 20%

A steam sauna, on the other hand, uses steam to raise both the temperature and the humidity inside the sauna cabin or room.

• Temperature: between 45°C and 55°C

• Humidity: high, reaching nearly 100% humidity in the air

The intensity of the heat

At first glance, it might seem like a dry sauna “heats more” because it reaches higher temperatures. And to some extent, that’s true. But the heat experience doesn’t depend on temperature alone, it also depends on humidity.

In a steam sauna, humidity reaches nearly 100%. And in case you didn’t know, water has a higher heat capacity than air. That means more thermal energy reaches your body in a wet sauna than in a dry sauna at the same temperature.

In short:

• The sensation of heat in a steam sauna can feel more intense than in a dry sauna, but not necessarily uncomfortable thanks to the lower temperature.

• In a dry sauna, the heat is intense, but the air feels light and dry, which tends to be easier to tolerate for longer periods of time.

What does each type of sauna feel like?

A dry sauna usually feels like spending a day in the desert: it’s a strong but light kind of heat. The air doesn’t feel heavy, so breathing tends to feel more comfortable for many people.

Also:

• Sweat evaporates more quickly

• It tends to be easier to tolerate during longer sessions

By contrast, a wet sauna feels like being in a tropical rainforest, surrounded by a dense cloud. The high humidity makes it harder for sweat to evaporate, which is why it’s normal to leave the session feeling completely drenched.

Also:

• The heat feels wetter and more intense because of the constant presence of steam

• The environment can feel more enclosed

• Many people associate it with a more “deep” or immersive experience

Key differences in the benefits

Both dry saunas and steam saunas can be powerful tools within a wellness routine. In both cases, heat exposure is associated with positive effects on relaxation, muscle recovery, sleep, and an overall sense of well-being.

Both dry and wet saunas may help:

• Promote relaxation and relieve stress

• Speed up muscle recovery and release tension

• Improve circulation

• Support cardiovascular health

• Improve sleep quality and duration

• Boost endorphins and overall mental well-being

That said, some of these benefits tend to stand out more depending on the type of sauna.

A dry sauna is often a good option for people looking for an intense heat experience, but with lower humidity. Since there’s less steam in the environment, many people find it more comfortable for longer sessions. Dry saunas are also often recommended for people who are sensitive to humidity.

In wet saunas, the most enhanced benefits tend to be:

• Respiratory health. The higher humidity in the air may help clear nasal congestion and support easier breathing.

• Sweating and skincare. High humidity stimulates more sweating. As we sweat, the pores open up, releasing toxins and impurities. In addition, wet saunas can help hydrate the skin.

So: which type of sauna is right for me?

There isn’t one single “best” sauna. The best option depends on how you like to experience heat, how long you want to stay in the session, and what kind of experience you’re looking for.

Here’s a quick guide to which type of sauna may be a better fit depending on the situation:

• I want to use my sauna session as a moment for mindfulness and meditation → steam sauna

• I want a long 20–25 minute session → dry sauna

• I’m a little claustrophobic → dry sauna

• I want to feel like I sweated everything out → steam sauna

• I’m feeling a bit congested → steam sauna

• I want the most traditional experience, like the Nordics → dry sauna

• I want a short and intense session → steam sauna

• I want to improve my skin health → steam sauna

• I enjoy really high temperatures → dry sauna

(*) Disclaimer: This article is for informational purposes only and does not replace professional medical advice. If you have a health condition, cardiovascular issues, unstable blood pressure, are pregnant, or have any medical concerns, consult a healthcare professional before adding sauna sessions to your routine.