Sauna vs Hammam: Key Differences and Health Benefits
Sauna and hammam are two of the most popular heat-based spa rituals in the world. While both offer restorative experiences through heat and relaxation, they differ significantly in temperature, humidity, technique and effects on the body. Understanding these differences can help you choose the right ritual based on your personal wellness goals.
What Is a Sauna?
A sauna is a dry or mildly humid heat chamber typically heated to between 70–100°C. Originating in Finland, the sauna ritual involves short sessions of dry heat, followed by cold plunge or cooling showers to stimulate circulation and boost recovery.
Common sauna types:
- Finnish sauna: dry heat using hot stones
- Infrared sauna: radiant heat for deep tissue penetration
- Russian banya: more humid, often combined with Parenie Treatment
What is Parenie?
Parenie is a traditional Russian thermal massage performed using soaked birch or oak branches (venik) in a high-temperature steam room. The leafy branches are used to gently fan the body, promoting heat penetration, muscle relaxation, and detoxification. Combined with cold plunge, Parenie is both invigorating and deeply restorative.
What Is a Hammam?
A hammam, also known as a Turkish bath, is a steam-based cleansing ritual rooted in Roman and Ottoman traditions. In modern Moroccan hammams, the air is saturated with warm steam (around 40–50°C), and the experience is focused on purification and skin care.
The ritual of hammam usually includes:
- Relaxation in a steam room
- Cleansing with black soap
- Full-body exfoliation using a kessa glove
- Rinsing and optional clay or argan oil treatment
- Rest and rehydratio
Sauna vs Hammam: Main Differences
| Feature | Traditional Russian Sauna | Hammam |
| Temperature | 70–100°C | 40–50°C |
| Humidity | High humidity with steam, 40 – 60% | Very high (up to 100%) |
| Environment | Wooden cabin | Marble or tile steam room |
| Focus | Circulation, recovery | Skin purification, hydration |
| Typical duration | Short intervals with breaks | Continuous 30–45 min session |
While both rituals promote relaxation and detoxification, the sauna is more stimulating and intense, while the hammam offers a gentler, more nurturing approach.
Key Benefits of Sauna
Regular sauna sessions are associated with a wide range of health benefits:
- Cardiovascular health: supports healthy blood pressure and circulation
- Muscle recovery: reduces soreness and inflammation after exercise
- Detoxification: promotes sweating and lymphatic drainage
- Stress reduction: encourages relaxation and better sleep quality
Key Benefits of Hammam
The hammam ritual provides a combination of skin care and relaxation:
- Deep skin cleansing: exfoliates and removes impurities
- Hydration: steam opens pores and softens the skin
- Respiratory support: steam helps relieve congestion
- Mental calm: warm environment lowers stress level
Which Ritual Is Right for You?
Your choice may depend on your health goals, skin type and comfort with heat.
Choose sauna if you:
- Are seeking cardiovascular or immune support
- Want to recover from physical activity
- Enjoy intense heat and contrast therapy
Choose hammam if you:
- Have sensitive or dry skin
- Want a deep cleansing experience
- Prefer milder heat and a slower pac
For many, the most rewarding approach is to combine both rituals in a single session: start with the sauna to activate circulation, then move to the hammam for exfoliation and hydration.
Experience Sauna at Banya No.1 – Hoxton
We offer authentic sauna rituals and revitalising treatments in our hot stone room as part of our spa packages. Whether you’re looking to relieve stress, boost recovery, or care for your skin, our team will help you create a personalised thermal journey.
Book your visit today to explore the restorative benefits of heat therapy in our relaxing London spa environment.
References
- Laukkanen, T. et al. (2015). Sauna bathing is associated with reduced cardiovascular mortality. JAMA Internal Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/
- Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing. Evidence-Based Complementary and Alternative Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941772/
- Scoon, G.S. et al. (2007). Effect of post-exercise sauna bathing on endurance performance. Journal of Science and Medicine in Sport. https://pubmed.ncbi.nlm.nih.gov/17357771/
- Masuda, A. et al. (2005). Repeated thermal therapy improves vascular endothelial function. Journal of the American College of Cardiology. https://www.jacc.org/doi/10.1016/j.jacc.2005.05.015
- Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing. Evidence-Based Complementary and Alternative Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941772/
