Sauna vs. Hot Tub: Health Benefits & Which Spa is Right for You?

Picture this: you’ve had a long week, your muscles ache from that weekend hike, and you’re craving something that goes beyond a regular bath. You’re considering purchasing a home spa, but are torn between two heat therapy options: a sauna or a hot tub.

To be candid, both offer legitimate health benefits through controlled heat exposure, yet they work in different ways. Saunas use dry or moist heat to raise your core body temperature, while hot tubs provide warm water immersion that soothes muscles through buoyancy and targeted jets.

But here’s what most people miss: the type of heat therapy that works best for you depends entirely on your specific health goals, lifestyle, and how your body responds to different forms of thermal stress.

In this guide, we’ll break down exactly how each system works, what unique benefits they offer, and help you make the right choice for your wellness routine. 

What is a Sauna?

Saunas create a controlled high-heat environment designed to raise your core body temperature, typically between 150-195°F. This heat stress triggers your body’s natural cooling mechanisms (primarily sweating), which delivers a cascade of physiological benefits.

Golden Designs Loviisa 3 Person Full Spectrum Hybrid Outdoor Sauna

The magic happens through controlled hyperthermia. When your body temperature rises, your heart rate increases (similar to moderate exercise), blood vessels dilate to improve circulation, and your body activates heat shock proteins that help repair cellular damage. This process, repeated regularly, can improve cardiovascular function, muscle recovery, and overall resilience.

How Does it Work?

During a sauna session, your body goes through a consistent series of changes. First, the rising heat increases your skin temperature, and then your core body temperature slowly follows. Your heart rate climbs 30–50% higher than usual, similar to the effect of moderate exercise. To cool you down, blood flow shifts toward your skin, which also helps circulation.

Within minutes, you start to sweat, but the main benefits come from staying in the heat long enough for these processes to build up. That’s why most effective sauna sessions last 15–20 minutes, because it’s enough time for your body to activate the positive physiological effects without pushing it too far.

Types of Saunas

There are three (3) main types of sauna: 

1. Traditional Sauna (Wood-Fired and Electric)

Traditional saunas heat the air around you, creating that classic dry heat experience with low humidity (usually 10-20%). Unlike infrared saunas (which heat the body directly), traditional saunas work by heating the air, creating an all-encompassing warmth that surrounds you. Humidity stays low, usually around 10–20%, but you can adjust it by splashing water onto the hot rocks.

Golden Designs Kaarina 6 Person Outdoor Traditional Sauna

There are two  main types of traditional saunas: 

• Wood-fired saunas use a wood stove to heat sauna rocks, releasing a natural, rustic heat. Adding water to the rocks produces short bursts of steam, which temporarily raises humidity and makes the heat feel more intense.

• Electric saunas use an electric heater to warm the rocks, offering the same effect but with more convenience and control.

The heat in traditional saunas is intense but manageable. You’ll experience that characteristic sensation of hot, dry air filling your lungs, followed by the satisfaction of a good sweat. The ability to control humidity by adding water to the rocks gives you flexibility in your heat experience.

One key advantage of traditional saunas is that they heat the entire space, creating an enveloping warmth that many users find more satisfying than targeted heating methods.

When considering an electric sauna for your home, understanding the power requirements and installation specifications becomes essential before making your purchase. Different electric heater models demand varying amperage and circuit configurations, which directly impacts installation costs and feasibility. For comprehensive guidance on planning your electric or infrared sauna setup, explore our detailed breakdown of sauna electrical requirements for electric and infrared saunas to ensure your home’s electrical system can safely support your chosen model.

2. Infrared Sauna

Infrared saunas skip heating the air and use infrared light to warm your body directly. They operate at lower temperatures (120-150°F) to create a more comfortable environment while still delivering substantial health benefits.

This is how it works: 

The infrared wavelengths penetrate deeper into tissue compared to traditional heat, which some research suggests may improve muscle recovery and pain relief. It’s best for users who find traditional saunas too hot or intolerable. 

Finnmark Designs FD-1 Full Spectrum Infrared Sauna 

However, infrared saunas take longer to reach optimal operating temperature and may not provide the same cardiovascular workout as higher-heat traditional saunas. The experience feels more like lying in warm sunlight than the intense heat immersion of traditional saunas.

What is a Hot Tub?

A hot tub provides therapeutic benefits through warm water immersion, maintained at a temperature between 100°F and 104°F. Unlike saunas that rely on air temperature, hot tubs use water’s buoyancy, hydrostatic pressure, and consistent heat distribution to relax the body.

SaunaLife Model S4N Wood-fired Hot Tub

How does it work? 

When you step into a hot tub, the warm water immediately begins working on your body in several ways:

• Improved circulation: Heat causes your blood vessels to dilate (vasodilation), which improves blood flow and can help lower blood pressure.

• Joint and muscle relief: Buoyancy reduces the weight and pressure on your joints, while the water’s support eases muscle tension.

• Gentle compression: Hydrostatic pressure applies an even squeeze across your body, reducing swelling and supporting lymphatic drainage.

Unlike a sauna, where the body adjusts to sudden heat changes, a hot tub provides steady, sustained warmth. This gradual effect helps muscles relax, eases stress, and even triggers the release of endorphins – your body’s natural “feel-good” chemicals. Because the heat is less taxing, sessions can comfortably last 15–30 minutes or more.

Types of Hot Tubs

1. Portable Hot Tubs

Portable hot tubs are often called “plug-and-play” models because they run on a standard electrical outlet. They’re pretty versatile, and you can install them anywhere, think deck, patio, or even indoors (with proper flooring and ventilation).

Most portable hot tubs fit between 2–6 people, so they’re smaller than built-in options but still deliver the core benefits of warm water therapy: relaxation, improved circulation, and joint relief. Their compact size also makes them easier to move if you relocate or redesign your space.

However, there are trade-offs. Portable hot tubs usually take longer to heat up, and unless they’re well-insulated, they can struggle to hold temperature in colder climates. This makes them better suited for mild-weather use or for people who value convenience over performance.

2. Wood-Fired Hot Tubs

Wood-fired hot tubs are perfect for those who want a rustic, back-to-nature experience. Instead of relying on electricity, these tubs use a wood-burning stove to heat the water, and this makes them ideal for off-grid living, cabins, or outdoor spaces where utility hookups aren’t available.

Part of their charm is the ritual itself. You gather wood, build a fire, and gradually bring the water up to temperature. This hands-on process takes longer and requires attention, but many people find it rewarding and even therapeutic.

One of our customers, Jim S., who purchased the S4N model, said the tub has become a go-to way to unwind. See for yourself: 

“I got the Norse Steam SaunaLife wood-fired hot tub, the S4N model, and it’s been seriously great. It heats up quicker than I expected, usually around an hour and a half, and once it’s hot, it stays that way for a good long while. The wood-fired system is simple to use, and honestly kind of fun. The tub itself feels solid and well put together. The thermo-spruce exterior looks beautiful in person, and the fiberglass interior is smooth, deep, and easy to clean. It’s the kind of setup that just works without a bunch of fuss, which I really appreciate. 

Also, the team at Norse Steam was genuinely great to work with. Super helpful, quick to respond, and made the process really easy from start to finish. It felt like they actually cared that I was happy with it. The tub has totally become a go-to way to unwind, and I wouldn’t change a thing.”

One thing we love about wood-burning hot tubs is how they completely spruce up your space. For instance, see how it looks in the backyard: 

Since there are no pumps or electrical systems, wood-fired tubs are quieter and more environmentally friendly. The disadvantage is that you’ll need to manage the fire and check the water temperature manually.  

3. Immersion Tubs

Immersion tubs focus purely on the warm water experience, without jets or additional features, much like a Japanese ofuro or a Scandinavian wood-fired bath. They’re often deeper than standard hot tubs and allow for full-body immersion.

SaunaLife Model S1B 1-Person Cold/Hot Immersion Tub

Unlike modern hot tubs with jets, lights, or complex systems, immersion tubs are simple. You won’t find advanced features like hydrotherapy jets or digital controls in hot tubs. The absence of features is intended to encourage a more meditative and mindful experience.  

Due to their minimalist design, immersion tubs often blend seamlessly into natural or spa-like environments, such as wellness retreats, rustic cabins, or backyard sanctuaries. 

Why should you buy a sauna?

1. It Improves Your Cardiovascular Health

One of the most well-documented benefits of sauna use is its positive impact on heart health. In Finland, where sauna culture is deeply ingrained, long-term studies show striking results: men who used a sauna 4–7 times per week had up to a 50% lower risk of fatal cardiovascular events compared to those who went only once a week.

In fact, a cardiologist at Harvard-affiliated Brigham and Women’s Hospital affirmed the study to be true:  

“The cardiovascular effects of sauna have been well documented in the past. It lowers blood pressure, and there is every reason to believe that its effects are good for blood vessels.” 

So how does it work? 

During a sauna session, the heat raises your heart rate and increases blood flow, mimicking the effects of moderate exercise. At the same time, blood vessels become more flexible, which helps regulate blood pressure and reduces arterial stiffness. This “controlled stress” trains your cardiovascular system to function more efficiently over time.

The catch is consistency. While an occasional sauna visit is relaxing, the real health benefits come from regular use. Just like exercise, it’s the repeated exposure to heat stress that improves blood pressure, circulation, and overall cardiovascular health.

2. Fasten Muscle Recovery & Pain Relief

After exercise, your muscles need oxygen, nutrients, and efficient waste removal to repair and rebuild. Saunas help to reduce muscle soreness and speed recovery after exercise.  

Also, the heat of a sauna increases circulation to the sore areas. It delivers oxygen and muscle growth nutrients faster while flushing out metabolic byproducts that contribute to soreness and fatigue. This is likely why you see athletes, like Cristiano Ronaldo, for example, use the sauna: 

3. It Improves Skin Health and Detoxification

Sweating is one of your body’s natural detoxification pathways, and saunas amplify this process. A sauna session can produce 2-3 times more sweat than vigorous exercise, and this eliminates trace amounts of heavy metals and other compounds through your skin.

The heat also improves skin health by increasing blood flow to skin tissues and promoting the production of collagen and other proteins that maintain skin elasticity.  

4. Improves Respiratory Health (Steam-Assisted Breathing)

When you add water to sauna rocks, the resulting steam can help open airways and improve breathing. The warm, moist air helps loosen mucus and may provide relief for those with mild respiratory issues.

However, this benefit is specific to traditional saunas, where you can control humidity. Infrared saunas don’t offer the same respiratory advantages since they don’t provide the option for steam generation.

5. Strengthen Bone Health and Overall Health Goals

Sauna use also plays a role in maintaining strong bones. Emerging research suggests that the heat stress from regular sauna sessions stimulates circulation and activates heat shock proteins, which may help protect bone density and reduce the risk of age-related decline. For instance, see this point from PubMed that studied the effect of sauna baths on healthy young men: 

“It seems that exposure to heat at high temperatures could produce improvements in bone and muscle mass.”

Beyond bone health, sauna going also improves insulin sensitivity, induces more restful sleep, and reduces stress. Together, these effects support long-term health goals by promoting balance across multiple systems in the body.

Hot Tub Health Benefits

Here are the main benefits of hot tubs: 

1. Promotes Relaxation and Reduces Tension

One of the biggest reasons people invest in a hot tub is simple: relaxation. The soothing combination of warm water, buoyancy, and massage jets works together to ease both physical and mental stress. As your body floats, pressure is lifted from joints and muscles, while the consistent warmth calms your nervous system and encourages deep relaxation.

For instance, this Reddit user loves hot tubs because of how relaxing and flexible they are: 

On a chemical level, hot tub sessions trigger the release of endorphins (your body’s natural “feel-good” hormones) while reducing cortisol (the stress hormone). This creates a sense of calm and well-being almost immediately.

Unlike saunas, which sometimes create an initial stress response before the benefits set in, hot tubs offer a gentler, more accessible path to relaxation. For many people, that makes them the go-to option for unwinding after a long day.

2. Induces Relaxation and Muscle Recovery

Hot tubs are highly effective for soothing sore or overworked muscles. Immersing yourself in warm water has several benefits. For example, the heat boosts blood flow, delivering oxygen and nutrients needed for repair, while buoyancy reduces the strain of gravity on your joints and muscles. If your hot tub is equipped with jets, the gentle massage action adds another layer of relief by targeting tight or fatigued areas directly.

Another advantage hot tubs have over saunas is duration. Because hot tubs maintain a steady, comfortable temperature, you can soak for more extended periods, often 15–30 minutes, giving your body more time to relax and recover. This is most helpful for people with chronic muscle tension, stiffness, or post-exercise soreness.

3. Reduce Pain in Arthritis or Chronic Pain

Hot tubs shine for joint-related pain relief. The unique combination of warmth, buoyancy, and hydrostatic pressure reduces the load on your joints, making movement easier and less painful. With your body weight supported by water, stiff or inflamed joints can move more freely than they can on land, often restoring a sense of mobility.

The consistent, gentle heat penetrates deeply into joints without the intensity that might aggravate sensitive conditions. Many people with arthritis, fibromyalgia, or chronic back pain find regular hot tub sessions provide substantial relief that lasts beyond the soaking session.

4. Improved Circulation with Warm Water Immersion

Hot tubs can also improve blood circulation in the body, and here’s how: 

The hydrostatic pressure of water acts like a full-body compression garment that promotes better circulation and reduces swelling in extremities. This effect is immediate and doesn’t require the gradual adaptation that comes with sauna use.

At the same time, the warm water causes blood vessels to dilate, which lowers resistance and allows blood to move more freely throughout the body. Better circulation means more oxygen and nutrients are delivered to tissues, while waste products are removed more efficiently.

For people with poor circulation, mild hypertension, or swelling from long periods of sitting or standing, regular hot tub sessions can offer both short-term relief and long-term improvements in vascular health.

5. Hot Tub Games and Social Benefits

Unlike saunas, which are usually quiet, contemplative spaces, hot tubs naturally encourage social interaction. The comfortable environment allows for extended conversations, games, or simply relaxed socializing that can provide important mental health benefits.

Hot tubs can also be a hub for lighthearted fun. Families often enjoy simple games like “I Spy” or trivia, while adults may use the space for card games (with waterproof decks), storytelling, or even casual celebrations. The shared atmosphere fosters relaxation and openness, creating a unique environment where people can truly unwind together.

Key Differences between Sauna and Hot Tub

The main difference between a sauna and a hot tub lies in how each system delivers heat to your body. Saunas use ambient air temperature to create thermal stress, while hot tubs rely on direct contact with warm water.

This difference affects the intensity of the experience and how long you can comfortably remain in each environment. For instance, saunas provide a more intense, shorter-duration heat exposure, while hot tubs offer gentler, longer-lasting warmth.

Verdict: If you’re looking for intense cardiovascular benefits, saunas deliver more physiological changes. If you want gentle, sustained warmth for muscle relaxation, go for hot tubs. 

Other differences are: 

2. Muscle & Joint Recovery

Both saunas and hot tubs can aid recovery, but they work in different ways and serve different needs.

The intense, dry heat of a sauna stimulates circulation and increases blood flow throughout the body. This boost helps deliver oxygen and nutrients to muscles while flushing out waste products. It explains why athletes use saunas to ease acute muscle soreness after exercise or training.   

Hot tubs shine when it comes to joint-related issues. The buoyancy of water reduces pressure on joints, while hydrostatic pressure acts like a gentle compression wrap, easing swelling and stiffness. It’s a better choice for people with arthritis, chronic pain, or mobility limitations, as it provides the comfort and freedom of movement that saunas can’t replicate.

Verdict: If your goal is to recover from short-term muscle soreness, a sauna may provide quicker relief. But if you’re managing long-term joint pain or stiffness, a hot tub often delivers more comprehensive, sustained benefits.

3. Convenience & Experience

Hot tubs offer greater flexibility in usage patterns. You can soak for extended periods while reading, socializing, or even eating light snacks. The experience is inherently more relaxed and less demanding on your body.

Saunas, on the other hand, require more focused attention. The heat intensity demands that you listen to your body and exit when appropriate. Also, the sessions are short and more structured.  

Verdict: If you’re looking for a casual, social, and versatile experience, a hot tub is the better fit. If you prefer a more intentional, ritual-like practice with a sharper focus on health benefits, a sauna may be more rewarding.

4. Safety & Risks

Both saunas and hot tubs offer valuable health benefits, but each comes with its own safety considerations.

For saunas, the high heat drives heavy sweating, which can lead to dehydration if you don’t replenish fluids. On the bright side, the dry environment reduces the risk of bacterial growth and related infections.

Hot tubs, on the flip side, come with different challenges. The warm water environment can encourage bacterial growth if not properly maintained, making water quality a critical safety factor. Extended immersion can also cause dizziness, overheating, or fainting, especially when standing up too quickly after soaking. 

However, hot tubs operate at lower temperatures than saunas, so they place less cardiovascular stress on the body and can often be used for longer sessions.

Verdict: Saunas require careful attention to hydration and heat tolerance, while hot tubs require consistent maintenance and safe soaking practices. With responsible use, both can be safe, but the choice largely depends on your health status and how much effort you’re willing to put into upkeep.

Whether you choose a sauna or hot tub, maximizing the health benefits requires understanding proper usage protocols beyond just temperature and duration. From pre-session hydration strategies to post-session cooling techniques, following established best practices ensures you get the full therapeutic value while minimizing risks. For comprehensive guidance that covers everything from breathing techniques to session timing, explore our complete guide on how to use a sauna properly for both home and gym environments.

Sauna vs. Hot Tub: Which Spa is Right for You?

The decision depends on your health goals, lifestyle, and maintenance preferences. Ideally, choose a sauna if you want intense cardiovascular benefits, prefer structured wellness sessions, want lower ongoing costs, and have space for proper ventilation. Choose a hot tub if you prioritize joint health, want flexible usage patterns, enjoy social soaking, and don’t mind higher maintenance requirements. 

For homeowners ready to invest in a sauna, location planning is just as critical as choosing between sauna types. While outdoor installations offer certain advantages, basement saunas provide year-round accessibility, natural temperature control, and privacy that outdoor units can’t match. Before finalizing your decision, review our comprehensive guide on installing a sauna in your basement to understand the ventilation, moisture management, and structural considerations that make basement installations successful.

Better, chat with any of our sauna experts for a personalized recommendation. Or, check out our top hot tubs and sauna picks.  

FAQs

Is a sauna or a hot tub better for muscle recovery?

Both are effective, but they work differently. Saunas typically provide faster relief for acute muscle soreness from exercise due to higher heat intensity and increased blood flow. Hot tubs excel at relieving chronic muscle tension and offer longer-lasting relaxation through sustained warmth and optional massage jets. If you’re dealing with post-workout soreness, try a sauna. For general muscle tension or chronic issues, a hot tub might be more beneficial.

Does regular sauna use improve cardiovascular health?

Yes, extensive research shows regular sauna use provides significant cardiovascular benefits. Finnish studies demonstrate that frequent sauna users (4-7 times per week) have substantially lower risks of heart disease, stroke, and related conditions. The heat stress acts as a form of cardiovascular training, improving heart function, blood pressure, and arterial health. However, consistency is key—occasional use provides relaxation but not cardiovascular conditioning.

Can hot tub sessions help with joint pain?

Hot tubs can be highly effective for joint pain, particularly in conditions like arthritis. The buoyancy reduces gravitational stress on joints, while warm water increases blood flow and reduces stiffness. Hydrostatic pressure acts like gentle compression, potentially reducing swelling. Many users report significant improvement in joint mobility and pain levels with regular use. The key is finding the right temperature and duration for your specific condition.

What are the unique benefits of saunas compared to hot tubs?

Saunas provide more intense cardiovascular conditioning due to higher heat exposure, potentially greater detoxification through increased sweating, and respiratory benefits when steam is added to traditional saunas. They also require no water maintenance and typically have lower ongoing operating costs. The high-heat experience may provide more significant stress relief for some individuals and can be particularly effective for post-exercise recovery.

Which is safer: a sauna or a hot tub for people with health conditions?

Safety depends on the specific health condition. Hot tubs generally present lower cardiovascular stress due to gentler heat exposure, making them potentially safer for people with heart conditions. However, they pose infection risks if not properly maintained. Saunas present higher thermal stress but lower infection risk. People with cardiovascular conditions, pregnancy, or other health issues should consult healthcare providers before using either. Both require proper hydration and awareness of your body’s responses.