You’ve probably walked past both doors at the spa and wondered which one to try. The sauna and the steam room look similar from the outside, but they feel completely different once you’re inside. One is dry. The other is wet. And each one does different things for your body.
At M Club’s EleMents spa, we have both. Members use them every day, sometimes back to back. So we hear the same question all the time: which one’s better?
The honest answer is that it depends on what you’re after. Here’s a straightforward breakdown so you can choose with confidence.
What Is a Sauna?
A sauna uses dry heat. The room is lined with wood (usually cedar or pine) and heated by stones or an electric element. Temperatures sit between 70 and 100 degrees Celsius, with humidity kept low at around 10 to 20 percent.
You’ll sweat quickly. That’s the point. Your heart rate rises, your blood vessels open up, and your muscles start to relax. Most people stay for 10 to 20 minutes at a time.
Saunas have been around for thousands of years. Finnish culture built entire social traditions around them. Today, they’re one of the most studied wellness tools in the world, with research linking regular sauna use to better heart health, improved recovery after exercise, and reduced stress.
What Is a Steam Room?
A steam room works differently. It pumps moist heat into a tiled, sealed space. Temperatures are lower (usually 40 to 50 degrees Celsius), but the humidity sits close to 100 percent. The air feels thick and warm, like breathing through a hot towel.
That moisture is the key difference. It opens your airways, loosens mucus, and hydrates your skin from the outside in. If you’ve ever felt congested or had tight sinuses, you’ll notice the relief within minutes.
What Are the Health Benefits of Each?
Both heat therapies share some benefits. They reduce muscle tension, improve circulation, and help you sleep better. But each has its strengths.
Sauna Benefits
- Muscle recovery: Dry heat eases soreness after a hard workout. Pair it with your gym session at M Club for faster recovery.
- Heart health: Studies from the University of Eastern Finland found that people who used a sauna 4 to 7 times per week had a 50% lower risk of cardiovascular events.
- Deep sweat: The dry environment pulls moisture from deeper tissue. Many people report feeling “cleaner” after a sauna session.
- Stress relief: The heat triggers endorphin release. It’s a natural mood boost with zero side effects.
Steam Room Benefits
- Respiratory relief: The moisture opens nasal passages and soothes irritated airways. Useful if you get hayfever or seasonal colds.
- Skin hydration: Steam softens the skin and opens pores, which can help with dryness or uneven texture.
- Joint flexibility: The moist heat penetrates differently. People with stiff joints often prefer steam over dry sauna.
- Relaxation: The lower temperature makes it easier to stay longer. You can sit comfortably for 15 to 20 minutes without feeling overwhelmed.
Sauna vs Steam Room: Which Burns More Calories?
You’ll see clickbait articles claiming saunas burn 600 calories per session. That’s not accurate. Both options raise your heart rate, which does burn some extra energy, but neither replaces actual exercise.
Expect to burn roughly 50 to 80 additional calories in a 20-minute session in either room. The weight you lose is almost entirely water, and you’ll gain it back as soon as you rehydrate. Which you should do straight away, by the way.
The real value is recovery, not calorie burning. If you’re training regularly at the M Club HYROX centre or hitting classes, the sauna and steam room help your body bounce back faster. That’s where the long-term results come from.
Can You Use Both in the Same Visit?
Yes, and many of our members do exactly that. A popular routine is to start with the sauna for 10 to 15 minutes, cool down with a cold shower, then spend 10 to 15 minutes in the steam room. Finish with another cool shower.
This hot-cold contrast drives blood flow to your muscles and skin. It’s the same principle behind Scandinavian bathing rituals, and it leaves you feeling genuinely refreshed.
At M Spa Platinum, you can combine sauna and steam with salt therapy, heated loungers, and foot spas for a full thermal circuit. It’s the kind of experience you’d expect from a destination spa, right here in Stoke-on-Trent.
Which One Should You Try First?
Here’s a quick guide:
- Choose the sauna if you want deep muscle recovery, you’ve just finished a workout, or you prefer intense dry heat.
- Choose the steam room if you want skin hydration, respiratory relief, or a gentler temperature that’s easier to sit in.
- Try both if you want the full experience. Start dry, finish wet. You’ll know which one you prefer after a couple of visits.
No matter which you choose, drink water before and after. And if you’re new to heat therapy, start with shorter sessions (8 to 10 minutes) and build up from there.
Frequently Asked Questions
Is a sauna or steam room better after the gym?
The sauna is generally better for post-workout recovery. Dry heat reduces muscle soreness and speeds up recovery. That said, if you have tight joints, the steam room’s moist heat can feel more comfortable. Try both and see what works for you.
How long should you stay in a sauna or steam room?
Start with 10 to 15 minutes per session. Experienced users go up to 20 minutes, but longer isn’t always better. Listen to your body and leave if you feel dizzy or uncomfortable.
Can you use the sauna and steam room every day?
Yes, daily use is safe for most healthy adults. Finnish research supports 4 to 7 sessions per week for maximum cardiovascular benefit. If you have any health conditions, check with your GP first.
Does M Club have both a sauna and steam room?
Yes. M Club’s EleMents spa facilities include both a sauna and steam room at both our Hanley and Newcastle locations in Stoke-on-Trent. Both are included with your membership.
Should you shower before using the sauna or steam room?
Always shower before and after. A quick rinse removes lotions and sweat, keeps the facilities clean for everyone, and helps your skin absorb the heat more evenly.