It helps regulate stress hormone output, enhances growth hormone production, and contributes to better sleep, mood, and overall health. This combination of heat and steam is essential for triggering sauna benefits at a cellular level. Infrared saunas, which use light to heat the body directly, often max out at lower temperatures (120°F–150°F). Over time, this ritual conditions the hormonal system, supports stress resilience, and may lead to sustained testosterone support. If your goal is to optimize testosterone levels through sauna use, it’s important to follow the right protocol. This response mimics light to moderate cardiovascular exercise, which has its own benefits for hormone production and overall health. Growth hormone supports fat loss, muscle growth, recovery, and immune function, all of which can indirectly optimize testosterone levels. A decrease in serum COR levels could indicate that sauna therapy combined with cold water immersion has a relaxing effect on men. In most studies investigating the effects of sauna on the hormonal system, PRL levels increased 2- to 10-fold (Jezova et al., 1994; Jokinen et al., 1991; Kukkonen-Harjula et al., 1989; Latikainen et al., 1988; Leppäluoto et al., 1986; Sirviö et al., 1987Vescovi et al., 1990, 1992). Other studies demonstrated a less significant increase in COR levels in young women on day 14 of daily sauna use, which suggests that the body becomes familiarized with a hot environment (Pilch et al., 2003, 2007). In the present study, a significant decrease in COR levels could suggest that users who regularly use the sauna (twice a week) are accustomed to extreme changes in temperature. Serum COR levels decreased significantly, whereas a significant increase in TES was not observed during repeated thermal stress and cold water immersion. Serum COR, TES, and GH22kD levels increased after high-intensity exercise, but further changes in hormone concentrations were not observed at the end of the sauna session (Rissanen et al., 2019). In a study by Remes et al. (1979), the mean increase in hormone levels tended to be greater in the well-conditioned group than in the poorly conditioned group of army recruits. Yes, the benefits of saunas and steam rooms don't stop with post-workout recovery. When discussing and comparing steam room benefits vs sauna, steam rooms are significantly "cooler" than saunas, relatively speaking. Two of the most popular forms of heat therapy are steam rooms and sauna, both of which we're about to discuss in more detail. In addition, passive heating methods such as saunas and steam rooms can help an athlete acclimate to warm climates4. Many studies examining the performance and health benefits of sauna vs steam room are done with endurance athletes. An older 2013 study investigated heat’s effects on the flexibility of soft tissue. An older 2013 study showed that moist heat works as effectively and also more quickly than dry heat in muscle recovery. Professional athletes have known for decades that heat therapy can help them recover from training workouts. Improved circulation can lead to lowered blood pressure and a healthier heart. The moist heat was applied by a heat pack up to 1 cm below the skin rather than by a steam room. A small older study of seniors in 2012 showed that moist heat improved circulation, especially in the lower legs. Because steam heat is not as hot, you can start with a 15-minute session. Typically, steam rooms require using boiling water and warm condensation. You should only sit for about 5 minutes when you first start using saunas. Due to these excessively high temperatures, when it comes to a dry sauna vs steam room, a sauna session will be shorter than that of a steam room. Steam rooms alone cannot treat severe conditions, but researchers generally agree that thermal therapy can help reduce systemic inflammation. While participants in some of the studies had reduced symptoms, others experienced nasal discomfort while inhaling steam. Research from 2015 suggests that inhaling essential oils, especially peppermint, in steam vapor may help clear sinus and lung congestion. However, the research results on the actual clinical effects of steam inhalation are mixed. However, extended use can pose potential risks, especially if you live with certain health conditions. Steam rooms may provide benefits, such as reducing system-wide inflammation. If someone has any concerns about using a steam room, check with a doctor first. Excessive heat stress can actually disrupt your body's hormone production by negatively impacting the hypothalamic-pituitary-gonadal axis, which controls testosterone synthesis. Heat-driven therapy in saunas affects your body's hormone production in fascinating ways. The above could indicate that intermittent exposure to hot and cold stress partially stabilizes blood COR levels and alleviates stress in men who are regular sauna users. The aim of this study was to analyze the basic responses of the endocrine system in young healthy men with moderate and high levels of PA, who were exposed to heat during four 12-min sessions in a Finnish sauna. The production of some hormones increases during physiological stress when physical effort exceeds the body’s regulatory capabilities and induces an excessive response that triggers neurohormonal changes (Jaskólski & Jaskólska, 2006). When comparing a steam room vs sauna health benefits, a steam room relies solely on wet heat. They work using a combination of high heat and humidity to relax muscles and soothe nerves. It is important to avoid high heat and intense sunlight in general when taking antibiotics and other medications. So it is advisable to wear a towel and flip-flops or shower shoes when inside a steam room. A steam room also provides the ideal environment for certain bacteria and germs to grow and spread. It is also important to drink plenty of water beforehand. After using infrared saunas, the basketball players reported improved symptoms from DOMS and increased explosiveness and muscle function. Having said that, more research is needed on both saunas and steam rooms. In a time where most things supposedly provide health benefits, deciphering the truth from money-making scams can be difficult.
