Name: Wellness Hotel Sonnenhof-Sonnhalde
Address: Hohlgasse 3, Ühlingen-Birkendorf, Baden-Württemberg, 79777, DE
Telephone: +49 7743 92010

Steam bath or sauna: Which one suits you better? The short answer: The Finnish sauna is dry and hot, whereas the steam bath is humid and significantly cooler. In between lies the organic sauna. This article explains the differences, lists what is known to have an effect, and provides suggestions for the order of use.

Note: This article provides general information and is not intended to replace medical advice. If you have any pre-existing conditions, please consult your doctor beforehand regarding sauna and steam baths.

Photo: Wellnesshotel Sonnenhof & Sonnhalde

Steam bath or sauna: the differences at a glance

The following guidelines come from two sauna operators (KölnBäder, Erlebnisbad Naturns). The values may vary depending on the facility.

Characteristic	Finnish sauna	Bio-Sauna / Sanarium	steam room
Temperature	about 90 °C	40 to 60 °C	40 to 55 °C
Humidity	about 5 to 10 %, when infused up to 30 %	about 40 to 55 %	100 %
Duration per run (recommended value)	8 to 13 minutes	10 to 20 minutes	10 to 15 minutes

Health insurance companies list 80 to 100 °C for the Finnish sauna (Barmer, TK). The article explains what happens during a Finnish sauna bath. Sauna infusion. The Barmer describes the steam bath at about 43 °C with 100 percent humidity.

Dry-hot or humid-warm

In the Finnish sauna, the sweat evaporates in dry, hot air. In the steam bath, the air is saturated with moisture; you sweat there less than in a traditional sauna, according to the sauna brochure of the Naturns Erlebnisbad. The KölnBäder describe that the body is slowly warmed up in the steam bath.

In addition to the „Roman steam bath,“ according to Wikipedia, there are, among other things, the Turkish hamam and the Russian banja. The organic sauna, a „wet warm-air bath,“ is between 45 and 60 °C and 40 to 55 percent humidity and is considered to be circulatory-friendly.

Be careful with the terms

The designations are not uniform. The TK specifies 45 to 60 °C for steam baths with 40 to 55 percent humidity – values that other sources of the bio sauna associate with it. If you want to know exactly what to expect, it is best to ask the respective house for the temperature and humidity.

Cooler does not automatically mean more gentle

A 2026 study involving 50 healthy adults examined typical conditions in a Finnish sauna. The results showed that temperature and humidity were each independently associated with higher pulse rates and higher core body temperatures. High humidity therefore contributes to strain, even when the air temperature is lower.

Effect of steam bath and sauna: What is proven?

The well-known long-term studies on sauna, such as the Finnish Kuopio study, refer to the Finnish sauna (Laukkanen and colleagues, 2018). What they show and where their limitations lie can be read in the article Is sauna healthy?. The Barmer points out that most of the work concerns the Finnish sauna.

We are not aware of comparable data regarding the effects of the steam bath. Therefore, you should read statements about its effects with caution. In particular, general indications are reliable: The Barmer warns that a steam bath can be harmful for respiratory or cardiovascular diseases. The TK, by contrast, considers steam baths milder than the Finnish sauna and sees them as possibly useful during the recovery phase of a cold (see Sauna during a cold).

Neither the sauna nor the steam bath provides any „detoxification“: According to Barmer, the weight loss caused by sweating is purely a loss of fluid.

Order of operations: first steam bath, then sauna?

The sources we have before us do not prescribe a binding order. The Sauna Handbook of the Naturns Erlebnisbad describes cooling down after both applications, but does not specify a sequence. Saunabeam Romelia Fiering recommends beginners in the ZDFheute guide to take the first session of the day in a cooler sauna (around 55 °C) or in the steam room.

A possible sequence as a suggestion

The following example combines the guidelines from the aforementioned sources. It is an invitation, not a requirement:

Before entering, take a shower (KölnBäder); after that, take the first bath in the steam room (10 to 15 minutes).
Cool down: first to fresh air, then cold water – starting at the feet, legs, hands and arms, finally the torso. Always shower before the cold water basin (Saunafibel Naturns).
Rest break in the relaxation room.
Second stage in the Finnish sauna (according to the Golden Rules of the German Sauna Association: 8 to 15 minutes; hold for the last two minutes).
Refrigerate and rest again. According to the German Sauna Association, three sauna sessions are enough; more does not increase the effect.

Listen to your body and leave any equipment immediately if you feel dizzy or uncomfortable. Details about duration, cooling, and clothing can be found in the post. Finnish sauna.

Who should be careful?

The contraindications essentially correspond to those of the sauna. The sauna brochure of the Erlebnisbad Naturns generally states the following for sauna visits:

serious heart or lung diseases,
Inflammation of internal organs,
Fever, cold or discomfort, influenza infections,
Acute migraines and the use of strong medications.

Wikipedia also lists venous thrombosis and varicose veins for sauna and steam baths; older people should consult their GP beforehand. Further information, such as about low blood pressure, pregnancy and alcohol, can be found in the article Is sauna healthy?.

Bio steam sauna and panorama sauna at the Sonnenhof & Sonnhalde wellness hotel

At our hotel in Ühlingen-Birkendorf, you have access to several saunas: the panoramic sauna with forest views (Finnish sauna, 12:00 to 20:00), the textile garden sauna (14:00 to 20:00) and the organic steam sauna (16:00 to 20:00). The sauna is open to people aged 16 and over, and the wellness area is open daily from 9:00 to 20:00.

Photo: Wellnesshotel Sonnenhof & Sonnhalde

We are happy to tell you the temperature and humidity in the organic steam sauna upon request at the reception (+49 7743 92010) or at wellness@sonnenhof-sonnhalde.de. In addition, there are relaxation areas, a Kneipp water walk pool, two wellness stations, and sunbathing areas. An overview can be found in the article on Sauna landscape in the Black Forest; You book your stay directly through the Website.

Frequently asked questions

Is a steam bath healthier than a sauna?

There is no one-size-fits-all answer. There are large observational studies for the Finnish sauna, but we do not have comparable data for the steam bath. Which treatment you receive depends on your condition; if you have any pre-existing conditions, please ask your doctor.

How long do you stay in the steam bath?

The Cologne Baths and the sauna brochure of the Erlebnisbad Naturns list 10 to 15 minutes per session.

Can I use the steam bath and sauna on the same day?

Many sauna resorts offer both of these things, such as the KölnBäder. Plan in cooling off and rest breaks between the sessions and pay attention to your well-being.

Do you sweat in the steam bath?

Yes, but according to the Saunafibel of the Naturns adventure bath, it is less intense than in a traditional sauna.

Is the steam bath better for colds than the sauna?

Opinions differ: The TK considers steam baths possible during the recovery phase, while the Barmer Institute considers them potentially harmful in cases of respiratory illnesses. Refraining from them is recommended in cases of fever and acute infections. More about this in the article Sauna during a cold.

Steam bath or sauna? Differences, effects, order