As August temperatures drop, here is why you need a sauna or steam bath

Many people mistakenly believe that saunas and steam baths, often tucked away in the corners of gyms or upscale spas, are exclusively for fitness fanatics or wellness gurus.

For some, stepping into a shared steam room in minimal clothing can stir feelings of shyness or self-consciousness, creating a psychological barrier to what could otherwise be a deeply restorative experience.

But as temperatures dip and the chill of late August settles in across many regions in Kenya, health experts and wellness advocates are encouraging everyone, not just gym-goers, to embrace a rejuvenating session in a sauna or steam bath.

These heated retreats are more than just a luxury or post-workout indulgence; they are spaces of quiet warmth, where stress evaporates, muscles loosen, and the immune system gets a gentle boost. You can find them in gyms or hotels across Nairobi.

Warming up, inside and out

With colder air setting in, many are experiencing the typical discomforts of the season: stiff joints, tight muscles, and a general sense of sluggishness.

For saunas and steam baths, both of which have been used for centuries in cultures around the world, from Scandinavian countries like the Finnish saunas to Roman steam rooms and Russian banyas.

"These environments help raise the body’s core temperature, improving circulation and relaxing the muscles," explained Dr Lena Hargrove, a holistic wellness physician, during a previous interview with Healthline.

"In cold weather, your blood vessels constrict, which can cause aches and reduced blood flow. A sauna or steam bath reverses that effect almost immediately."

Dry heat vs moist heat: What’s the difference?

While both options provide warmth, the experience and benefits vary slightly:

Saunas use dry heat, often created by electric heaters or wood-burning stoves, with temperatures ranging between 71 degrees and 93 degrees.

The low humidity allows sweat to evaporate quickly, promoting detoxification and cardiovascular conditioning.

Steam baths, on the other hand, use moist heat with nearly 100 per cent humidity and slightly lower temperatures (around 38 degrees to 49 degrees).

The moisture helps hydrate skin, open up the respiratory system, and loosen mucus, particularly useful for those experiencing seasonal colds or allergies.

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Immune boosting and detoxification

Perhaps most notably during this season of colds and flu, saunas and steam rooms may offer protective benefits to the immune system.

According to a 2024 study published in the Journal of Thermal Biology, regular sauna use was associated with a 30 per cent reduction in the frequency of upper respiratory tract infections among adults over a three-month winter period.

"The heat stress increases the production of white blood cells and helps flush toxins through sweat," said Dr Hargrove."You're essentially giving your immune system a workout."

Mental benefits: Stress reduction and better sleep

The physical benefits are clear, but the mental health perks may be equally compelling. The warmth and quiet environment of a sauna or steam room create a meditative atmosphere, reducing cortisol levels, the body’s primary stress hormone.

"A 15- to 20-minute session can act like a reset button for your nervous system," she said. "Many of my clients who go there report better sleep, lower anxiety, and an overall sense of calm after regular use."

Not just a spa day: Making it a habit

Saunas and steam baths are becoming more accessible, not just in luxury spas but also in gyms, wellness centres, and even in private homes with compact infrared sauna units and portable steam tents now on the market.

"Even one session per week can provide cumulative benefits; it’s not just about pampering yourself, it’s preventive health.”

While generally safe, experts caution that individuals with cardiovascular issues, pregnant women, and those with certain respiratory conditions should consult a doctor before using saunas or steam rooms.

It is also essential to drink plenty of water before and after sessions, limit sessions to 15-20 minutes, cool down gradually, rest afterwards, and avoid alcohol or heavy meals beforehand.