Description
A steam room or “hamam”, is a Turkish-style sauna kept at a temperature between 110 and 115 degrees Fahrenheit and a humidity of 100 percent. They are widely used for relaxation and have many health benefits.
How to Do It
You can usually find a steam room at your gym or at a nearby spa. Sit in the steam room for about 15 minutes and enjoy the relaxing atmosphere.
Benefits
- May help in workout recovery
- May help with respiratory ailments
- May improve flexibility
- May help in treating sore muscles (3)
- May improve skin blood flow (5)
Time Commitment
10-15 minutes
Why it works
Short-term increases in body temperature have a multitude of effects on the body (1). They activate thermoregulatory pathways in the autonomic nervous system leading to increased sweating, heart rate, and skin blood flow, as well as decreases systolic blood pressure, cholesterol-, and blood sugar levels.
Suggested Frequency
1-3 times a week
Supporting Studies and Articles
- Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine : ECAM, 2018. https://doi.org/10.1155/2018/1857413
- Lohman, E. B., Sackiriyas, K. S. B., Bains, G. S., Calandra, G., Lobo, C., Nakhro, D., … Paul, S. (2012). A comparison of whole body vibration and moist heat on lower extremity skin temperature and skin blood flow in healthy older individuals. Medical Science Monitor : International Medical Journal of Experimental and Clinical Research, 18(7), CR415–CR424. https://doi.org/10.12659/MSM.883209
- Petrofsky, J., Berk, L., Bains, G., Khowailed, I. A., Hui, T., Granado, M., … Lee, H. (2013). Moist Heat or Dry Heat for Delayed Onset Muscle Soreness. Journal of Clinical Medicine Research, 5(6), 416–425. https://doi.org/10.4021/jocmr1521w
- Petrofsky, J. S., Laymon, M., & Lee, H. (2013). Effect of heat and cold on tendon flexibility and force to flex the human knee. Medical Science Monitor : International Medical Journal of Experimental and Clinical Research, 19, 661–667. https://doi.org/10.12659/MSM.889145
- Singh, M., Singhi, S., & Walia, B. N. (1990). Evaluation of steam therapy in acute lower respiratory tract infections: A pilot study. Indian Pediatrics, 27(9), 945–951.
Side Effects
- Risk of dehydration if staying longer than 15 minutes.
- During pregnancy, consult with your doctor before going into a steam room or sauna
Required Equipment
Steam room
Gurus/Celebrities/Doing it
- Daniel Craig
- Roger Federer
- Kate Moss
- Russel Crow
- Madonna
Related Products
Steam room eucalyptus oil
Suggested Time of Day
Morning or Evening
Notes
- Infuse your steam room experience with a few sprays of eucalyptus oil! This will not only freshen up the whole experience but also have a cleansing effect on your lungs and skin!
- Combine with contracting temperature to increase effect
- Make sure to drink lots of water
- Stretching is a steam room is great for muscles.
