What are the types of saunas and their properties?

There are many reasons to use a sauna, especially when sessions are enjoyed regularly. The high temperature inside a sauna promotes the dilation of blood vessels, which improves circulation. Another benefit is enhanced immune system function, particularly valuable during the cold and flu season. During a sauna session, the body sweats, helping to eliminate toxins and cleanse the body. Sauna use also benefits the skin-steam saunas, in particular, are known for their positive effects in this regard. Finally, the warmth of the sauna promotes muscle relaxation, reduces tension and alleviates stress. But which type of sauna is the healthiest?

Needs and expectations vary from person to person; therefore, the best sauna depends on individual preferences and health conditions. Below are the main types of saunas and their uses.

Infrared sauna

The first type is the infrared sauna, which uses infrared heaters. Compared with other types, it operates at lower temperatures, typically between 50 and 60°C, with low humidity. An infrared sauna is gentle and ideal for beginners. Infrared radiation penetrates deeper into the tissues, giving it a wide range of applications. It is particularly suitable for supporting recovery after physical exertion and for relieving joint and muscle pain.

Finnish sauna

A Finnish sauna-also known as a dry sauna-is significantly hotter than an infrared sauna. Temperatures reach at least 80°C, making it unsuitable for some users. However, humidity levels remain low, ranging between 5% and 15%. This type of sauna may benefit individuals suffering from rheumatic conditions, muscle pain and certain respiratory issues.

Steam sauna

A popular option is the steam sauna, also known as a wet or Roman sauna. The temperature is lower than in a Finnish sauna, typically ranging from 45 to 60°C, but humidity can reach up to 100%. Due to this high moisture content, the perceived temperature feels higher than it actually is. Steam saunas help alleviate respiratory problems and have beneficial effects on the skin and hair, leaving them smoother and more hydrated.

Salt sauna

An interesting alternative is the salt sauna. Similar to a Finnish sauna, it is a dry sauna; however, its walls are lined with salt blocks. This creates a distinctive microclimate, and the microelements released from the salt may have a positive effect on the respiratory system. Temperatures typically range from 60 to 100°C, with humidity levels between 10% and 15%..

Herbal sauna

For those deciding between a dry and a steam sauna, a herbal sauna is a balanced alternative. It combines elements of both types, with temperatures ranging from 45 to 65°C and humidity levels between 40% and 80%. Essential oils or herbal infusions are released with steam, enhancing relaxation and supporting inhalation therapy.

Biosauna

A biosauna is a type of wet sauna in which essential oils are used for aromatherapy. In addition, chromotherapy (light therapy) is often incorporated to enhance relaxation and well-being. The humidity level typically ranges from 20% to 40%, while temperatures are maintained between 50 and 65°C. Like a herbal sauna, a biosauna is an excellent option for those who prefer milder thermal conditions inside the cabin. But which type of sauna should you choose if you want to combat a cold naturally? And can a sauna be used safely during an infection?

Sauna use supports immunity and helps clear the respiratory tract, which raises the question of whether it is advisable during a cold. Caution is essential. While sauna sessions are excellent for prevention, they are not recommended during active infections. If symptoms are mild, such as a runny nose, sauna use may be beneficial, particularly with essential oils and high humidity that help cleanse the airways. However, in cases of more severe infections accompanied by fever or general weakness, sauna use is contraindicated. Whether dry or wet, a sauna may worsen the condition. Therefore, it is best used as a preventive measure rather than a treatment. It is time to discuss another controversy - what is the maximum temperature in a sauna?

The level of heat in a sauna depends on its type. Alongside humidity, temperature is the key factor that distinguishes a steam sauna from a dry one. The lowest temperatures are found in a steam sauna, typically ranging from 45 to 60°C. However, due to the extremely high humidity, it often feels much hotter than it actually is. A similar temperature range is present in a wet sauna, although the humidity is slightly lower. For this reason, an infrared sauna is often recommended for beginners. The conditions are considered the mildest, with temperatures between 50 and 60°C and humidity levels of up to 25%. The highest temperatures occur in a dry sauna, where the air temperature can reach as much as 100°C. At the same time, the humidity remains very low, usually only a few per cent. When using a sauna, it is advisable to follow the “rule of 110”, which states that the sum of the air temperature (in degrees Celsius) and the humidity percentage should not exceed 110.

Wellness is a philosophy that is becoming increasingly important to many people. It involves maintaining a balance between mind and body, which contributes to overall well-being. Numerous cosmetic and therapeutic treatments fall within this concept, and a sauna session undoubtedly ranks among them. Home saunas are widely available on the market, and many homeowners with spacious bathrooms choose to install them. But which sauna should you select to meet the expectations of your household?

When making a decision, it is essential to consider costs, the needs of household members and the availability of space. An infrared sauna is generally regarded as the most affordable and versatile option. A Finnish sauna typically costs at least twice as much, while a wet or steam sauna represents a significantly greater investment. Infrared and Finnish saunas do not require much space; however, the room height should be at least 2 metres. Single-person saunas can measure as little as 90 × 90 cm, making them suitable even for small bathrooms. For greater comfort, two-person saunas are recommended, usually measuring between 160 and 200 cm in width, with similar depth and a height of up to 210 cm. One of the advantages of an infrared sauna is its suitability for a wider range of users, including children. It also eliminates issues related to excessive humidity, which can pose challenges in the case of a wet sauna. A steam sauna, on the other hand, is best considered when a separate room-such as a basement-is available. Due to the very high humidity levels, proper insulation and ventilation must be carefully planned.