It’s the middle of an Auckland winter, you’ve just finished a workout (or a long week), and you’re standing in front of three warm options: the sauna, the steam room and the spa pool. They all feel great — but they’re not the same thing, and depending on what your body needs, one might suit you better than the others.
Here’s the difference between the three, what each one is best for, and how to combine them into the perfect recovery session.
The quick answer
A sauna uses dry heat, typically between 75 and 82 degrees. A steam room uses wet heat at a lower temperature but close to 100% humidity. A spa pool immerses you in hot water — ours sits at a toasty 39.5 degrees, with jets. Same goal, three very different experiences.
The sauna: dry heat, deep sweat
The sauna is the classic. Dry heat raises your core temperature quickly, gets your heart rate up and produces a deep sweat. Many regular sauna users find it helps them unwind, sleep better and ease muscle tightness after training, and research on regular sauna use has linked it to improved circulation and relaxation.
Best for: post-workout wind-downs, warming up frozen office bodies in July, and anyone who prefers a dry, intense heat.
Tip: start with 10–15 minutes, and drink water before and after. There’s no prize for staying in longest.
The steam room: wet heat that you can breathe
Steam is a gentler temperature but feels every bit as warm because the humidity stops your sweat evaporating. The big difference is what it does for your airways — many people find breathing warm, moist air soothing, especially in winter when everything feels dry and scratchy.
Best for: people who find the sauna too harsh, anyone who loves that enveloping tropical warmth, and winter mornings when your lungs need convincing to exercise.
The spa pool: warm water immersion
The spa is the most social of the three — you’re sitting in 39.5 degree water with jets working on your back and shoulders. Warm water immersion supports blood flow to tired muscles and takes the load off joints, which is why swimmers and gym-goers often finish a session with a soak.
Best for: sore shoulders and backs, recovery after a swim or leg day, and anyone who just wants to sit somewhere warm and let the week dissolve.
Why choose? The recovery circuit
The honest answer to “which is best?” is: the rotation. A favourite routine among our regulars looks like this:
- Swim first. Easy laps in the 50m heated pool (28 degrees, warm year-round) to loosen everything up.
- Spa pool. Ten minutes with the jets on whatever’s tight.
- Sauna or steam. Pick your heat — dry or wet — for another 10–15 minutes.
- Cool shower, rehydrate, go home feeling like a new human.
On a cold, grey Auckland evening, it’s hard to beat.
A few things to know before you go
- Our sauna and steam rooms are for ages 15+ and are shared spaces (all genders), so bring your togs.
- Hydrate before, during and after — heat is dehydrating, even in the spa.
- If you’re pregnant or have a heart condition or other medical concerns, check with your doctor before using heat facilities.
- Shower before you hop in. Your fellow soakers thank you.
Where to find all three in central Auckland
You don’t need to drive out of the city for hot pools. At The Olympic in Newmarket, the spa pool, sauna and steam room are all included with every casual entry and every membership — alongside one of Auckland’s few 50m heated pools. We’re open 7 days from 5:30am on weekdays, no booking needed.
Come in for a swim, stay for the soak. See our casual prices, or try everything with 10 days for $10.
