Is wet sauna as good as dry?

What are the differences between wet and dry saunas?

The main differences between wet and dry saunas are:

• Dry sauna: Uses dry heat, temperature typically between 160-190°F, low humidity around 10-20%. Heat comes from a stove with hot rocks.
• Wet sauna: Uses moist heat, temperature typically between 140-160°F, high humidity around 40-60%. Heat and steam are produced by water splashed on hot rocks.
• Dry sauna: Provides a more intense heating experience as the low humidity allows higher temperatures. Causes the body to sweat more.
• Wet sauna: Provides a gentler heating experience due to lower temperatures. The high humidity opens pores and cleanses skin.
• Dry sauna: Popular in Nordic countries and more common worldwide. Requires less maintenance.
• Wet sauna: Originated in Central Europe. Requires plumbing for water and drainage.

So in summary, dry saunas use dry heat at higher temperatures, while wet saunas use moist heat at lower temperatures. The type of sauna impacts the intensity of the experience and effects on the body.

What are the health benefits of saunas?

Both wet and dry saunas provide numerous health benefits. Here are some of the main benefits:

• Improves circulation and cardiovascular health – Saunas raise your heart rate similar to moderate exercise.
• Relieves stress – The heat promotes relaxation and the release of endorphins.
• Eases muscle soreness – The heat loosens up tight muscles and joints.
• Detoxification – Heating causes sweating which eliminates toxins.
• Supports immunity – Moderate heating kills pathogens and viruses on the skin’s surface.
• Skin cleansing – Opening of pores cleanses skin and reduces acne.
• Pain relief – Heat reduces pain from conditions like arthritis, fibromyalgia and back pain.

Research has linked saunas with benefits like temporary weight loss, lower blood pressure, and decreased risk of Alzheimer’s and dementia.

Are wet or dry saunas better in terms of health benefits?

There is ongoing debate about whether wet or dry saunas provide more health benefits. Here is a comparison:

Potential benefits of dry sauna:

• Higher temperatures increase blood circulation and metabolism more.
• Lower humidity causes the body to sweat more, eliminating more toxins.
• Dry heat may penetrate deeper into muscles and joints.

Potential benefits of wet sauna:

• The moist heat opens pores more effectively, deep cleaning the skin.
• Wet saunas feel less harsh on breathing, especially for new users.
• The humidity may transmit heat better for muscle and joint relief.

Overall, both types provide cardiovascular, detoxification, and muscle benefits. Dry saunas allow higher temperatures which may boost some effects. However, wet saunas may hydrate skin and airways better for comfort.

What are the downsides and safety precautions for saunas?

While generally safe, saunas do come with some downsides and precautions:

• Dehydration – Drinking water before and after is vital.
• Overheating – Limit time to 10-15 minutes and cool down between sessions.
• Cardiovascular stress – Avoid saunas with unstable heart conditions.
• Skin burns – Wet saunas require lower temperatures to prevent burns.
• Lightheadedness and nausea – Occur if fluids and electrolytes become too depleted.
• Increased blood pressure – Temporary spikes, especially in dry saunas.
• Aggravation of health conditions – Heat can worsen conditions like multiple sclerosis, varicose veins, and cirrhosis.
• Increased core temperature – Can harm a developing fetus, so pregnant women should avoid saunas.

Saunas are not recommended for young children, the elderly, or anyone under the influence of drugs/alcohol. Moderation and hydration are key to staying safe.

How often and for how long should you use a sauna?

Here are some general sauna usage guidelines:

• Beginners: Start with sessions of 5-10 minutes and work up slowly to 15-20 minute sessions.
• Frequency: 1-2 times per week is sufficient to get benefits for most people.
• Temperature: 160-190°F for dry saunas, 140-160°F for wet saunas.
• listen: Pay attention to your body and stop if you feel overheated, lightheaded, or nauseous.
• Cool off: Take a cool shower and relax between sessions to lower core temperature.
• Hydrate: Drink water before, during and after to prevent dehydration.

Those new to saunas should start conservatively and increase time and temperature gradually as their body adapts. Pay close attention to how your body responds.

Conclusion

Both wet and dry saunas provide similar health benefits, including improved circulation, muscle relaxation, detoxification, and stress relief.

Dry saunas allow higher temperatures up to 190°F, causing more intense sweating and potentially greater increases in metabolism and heart rate. However, the lower heat and humidity of wet saunas may be more comfortable, especially for beginners.

Listen to your body, stay hydrated, and don’t overdo time or temperature when starting out. Moderation is key to safely enjoying all the benefits saunas have to offer. Consult a doctor before using a sauna if you have any medical conditions.

FAQ

Are saunas safe?

Saunas are generally safe when used appropriately. Start slowly, listen to your body, stay hydrated, and avoid overheating. People with unstable heart conditions, pregnancy, or other medical issues should consult a doctor first.

What temperature should a sauna be?

160-190°F for dry saunas, 140-160°F for wet saunas. Beginners should start towards the low end and work up to higher temperatures.

How often can you use a sauna?

For most people, 1-2 times per week is enough to get the benefits. Listen to your body and avoid overuse.

How long should you stay in a sauna?

Beginners: 5-10 minutes. Work up slowly to 15-20 minutes max as your body adapts.

Are wet or dry saunas better?

They both provide similar benefits. Dry allows higher temperatures but can be harsh. Wet is gentler but doesn’t get as hot. Choose based on your preferences.

What should you do before and after sauna?

Before: Hydrate with water. After: Cool down, rinse off in shower, drink water. Relax for 10-15 minutes.

References:

• Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based Complementary and Alternative Medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413
• Keast, ML., & Adamo, KB. (2019). The Finnish sauna bath and its use in patients with cardiovascular disease. Journal of Cardiopulmonary Rehabilitation and Prevention, 39(4), 245–251. https://doi.org/10.1097/HCR.0000000000000432
• Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195–205. https://doi.org/10.3402/ijch.v65i3.18102
• Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., Dugué, B., & Mikkelsson, M. (2008). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 68(2), 145–153. https://doi.org/10.1080/00365510701516350