Fact or fad: Is sauna good for weight loss?

If you're on a weight loss journey and trying to find new ways to lose weight safely, you may have heard people talk about the benefits of regular sauna sessions.

But does getting in the sauna actually help you lose weight, and if so, how much weight? Does it actually help you burn body fat, or are you just sweating out water weight? If that's the case, is it still worth it? Are there any other weight loss benefits? There's a lot to consider, and a lot to unpack.

That's where we come in. In this article, we'll break down everything the science says about sauna sessions and weight loss. If you're in the process of losing weight and want to know if using a sauna is worth your time, read on.

Can saunas help you lose weight?

When it comes to whether sauna sessions can help you lose weight, the answer is somewhat complicated.

On the one hand, saunas can help you lose weight, but for the most part, it's very temporary. This is because you're losing water weight as you sweat it out in the sauna, which can lead to a temporary reduction in body weight [5].

This weight loss is not to be confused with fat loss — it's the loss of water, which is quickly regained as soon as you rehydrate.

On the other hand, using the sauna for weight loss isn't completely useless, as it does burn calories (more on that shortly), and it can have other health benefits that can contribute to your efforts to lose weight.

With that being said, using a sauna for weight loss is unlikely to help you lose weight on any significant level unless you're also eating a balanced, nutrient-rich diet and engaging in regular exercise.

How long should you be in a sauna to lose weight?

While sauna use is not thought to lead to significant or sustainable weight loss — as the weight lost is primarily water weight from sweating — it does have other health benefits that can increase your other weight loss efforts, like getting regular exercise [1].

For post-exercise recovery and other general health benefits, sauna sessions are typically recommended to last between 15 and 20 minutes. If you decide to use a sauna for weight loss or as a part of your healthy lifestyle, it's important to start slowly.

Begin with shorter sessions, and increase the duration as your body becomes accustomed to regular dry sauna bathing.

It's also important to stay hydrated and drink plenty of water before, during and after your sauna therapy session in order to prevent dehydration.

Finally, make sure to listen to your body. If you find yourself feeling dizzy, lightheaded or otherwise unwell, leave the sauna and seek assistance if necessary.

Can saunas help burn fat?

Saunas themselves do not directly burn fat. The weight loss observed after a sauna session is primarily due to water loss through sweating, which is temporary and regained upon rehydration.

With that being said, there are a few ways that saunas can have indirect benefits that may support weight loss or body mass loss. The primary way that sauna therapy can help your body burn fat is by helping your post-exercise recovery.

This is because sauna therapy can help with muscle relaxation and recovery after exercise, and in turn, this may make your workout routine more sustainable. By keeping up the consistency in your exercise regime, you may find that losing weight becomes easier.

The heat from the sauna bath can also increase your heart rate in a way that is similar to moderate exercise [3]. This can have some cardiovascular benefits, and help to control high blood pressure. In turn, this can help to improve your exercise abilities.

Finally, saunas are a great way to reduce stress and improve the quality of your sleep. Just as exercise is important for weight loss, rest and recovery are crucial to your overall healthy lifestyle, and this can support weight management.

How many calories can you burn during a sauna session?

There are many variables specific to each individual that will affect how many calories a person can burn in a sauna bath.

Each person will burn calories at a different rate, depending on factors like their weight, the temperature of the sauna, and how long their session goes for [2].

On average, a person might burn approximately 100-300 calories during a 30-minute sauna session, but it's important to keep in mind that the primary purpose of a sauna is relaxation and recovery, not calorie burning or weight loss.

The calorie expenditure in a sauna is modest compared to activities like running, cycling, or strength training.

Other health benefits of sauna bathing

Saunas can have other health benefits, such as improving circulation, relieving muscle soreness, and promoting relaxation, but they are not a substitute for regular exercise and a healthy diet when it comes to long-term weight loss and body fat.

Still, sauna bathing does offer a variety of health benefits beyond relaxation and water weight loss. Some of these benefits include [3]:

• Cardiovascular health: Regular sauna use can improve circulation and enhance heart health by increasing heart rate and improving vascular function [4].
• Muscle recovery: The heat helps relax muscles and relieve soreness, which can aid in recovery after intense physical activity.
• Stress reduction: Saunas promote relaxation and reduce stress levels, contributing to overall mental well-being.
• Detoxification: Sweating in a sauna can help remove toxins from the body through the skin.
• Improved skin health: Increased blood circulation and sweating can help cleanse the skin and improve its elasticity and texture.
• Respiratory benefits: Saunas, especially those with steam, can help alleviate congestion and improve respiratory function.
• Immune system boost: Regular sauna use can stimulate the production of white blood cells, potentially enhancing the body's ability to fight off illnesses.
• Pain relief: Saunas can help alleviate chronic pain conditions.
• Improved sleep: The relaxation effect of saunas can lead to better sleep quality and help address insomnia.
• Enhanced mood: The release of endorphins during a sauna session can improve mood and promote a sense of well-being.

While saunas offer many benefits, it's important to use them safely, stay hydrated, and consult with a healthcare provider if you have any underlying health conditions.

Are there any risks?

Yes, there are some risks associated with sauna use, especially if proper precautions are not taken. These include:

• Dehydration: Excessive sweating can lead to severe dehydration if you don't drink enough water before, during, and after your sauna session.
• Overheating: Prolonged exposure to high temperatures can cause overheating, leading to heat exhaustion or heat stroke. Symptoms include dizziness, nausea, headache, and confusion.
• Low blood pressure: The heat can cause blood vessels to expand, potentially leading to a drop in blood pressure, which may cause fainting or dizziness.
• Heart issues: While saunas can benefit cardiovascular health, they can also pose risks for people with certain heart conditions [3][4].
• Skin burns: Direct contact with hot surfaces inside the sauna can cause burns.
• Pregnancy risks: Pregnant women should consult their healthcare provider before using a sauna, as high temperatures can pose risks to the developing fetus.

How to use the sauna safely

There are several ways to ensure that you're using the sauna room safely and minimise any potential risks. If you have any health concerns or pre-existing medical conditions, your best bet will be to consult with your doctor before starting a regular sauna routine.

Before you begin your sauna session, make sure to drink plenty of water, and avoid alcohol or eating a heavy meal, as these can increase your risk of dehydration and overheating [3][4].

It's a good idea to start with shorter sessions of 10-15 minutes a few times a week and build your tolerance from there [3]. Gradually increase the length of your sessions as you get used to the heat, but try not to exceed 20 minutes.

Keep the sauna temperature between 65-90°C — higher temperatures and increase the risk of overheating.

Sit on a towel for your sessions, both for hygiene and to avoid direct contact with hot surfaces.

Most importantly, listen to your body! If you find that you're feeling dizzy, lightheaded, nauseous, or uncomfortable, leave the sauna immediately. It's not worth risking a medical emergency.

After your session, let your body cool down naturally, either with a cool shower or resting in a cooler environment. Drink plenty of water to replenish the water your body sweat out during the session.[3]

Some additional tips

• Avoid saunas if you’re unwell: Do not use a sauna if you have a fever, infection, or feel generally unwell.
• Sauna attire: Wear a swimsuit or go naked, depending on the sauna's rules and cultural norms. Always sit on a towel if you are naked.

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