The short version
| Heat source | Typical temperature | Humidity | |
|---|---|---|---|
| Traditional (Finnish) sauna | Hot air, sometimes steam from water on hot stones | 70–100°C | Low, unless löyly (steam) is added |
| Steam room | Steam generator/boiler | 40–50°C | Near 100% |
| Infrared sauna | Infrared panels heating the body directly | 45–60°C | Low |
Traditional (Finnish) sauna
The original format — a closed wooden room heated by a wood, electric or gas heater, often with rocks you can pour water over for a burst of steam (löyly). Air temperature is high and humidity is usually low unless steam is added, which is part of why traditional saunas can feel more intense than a steam room at a similar temperature — dry heat and humid heat feel different on the skin even when the numbers are close.
Steam room
A steam room is heated by a dedicated steam generator rather than a stove or panels, and runs at a much lower air temperature than a sauna — but at close to 100% humidity. That humidity is why a 45°C steam room can feel hotter than it sounds: your sweat can’t evaporate as effectively, so your body retains more heat.
Infrared sauna
Infrared panels warm your body directly with infrared light rather than heating the surrounding air, which is why infrared cabins are usually run at a noticeably lower ambient temperature than a traditional sauna. Some people find this makes longer sessions more comfortable, particularly if they find a very hot traditional sauna hard to tolerate. See our dedicated guide on infrared vs traditional sauna for more detail on that comparison specifically.
Which should you try first?
There’s no universally “better” option — it depends on what you’re after and what you can tolerate:
- If you want the most intense, traditional experience, start with a traditional sauna at a lower temperature setting if the studio offers one.
- If very high heat is uncomfortable but you still want a warm, immersive session, a steam room or infrared sauna may suit you better.
- If you’re planning to pair heat with a cold plunge, any of the three works — see our guide to contrast therapy.
As with any heat exposure, stay hydrated, keep sessions to a sensible length (many studios suggest starting around 10–15 minutes), and leave if you feel dizzy or unwell. This is general information, not medical advice — check with a health professional first if you have a heart condition, are pregnant, or have any other relevant health concern.