Can a Sauna Help You Lose Weight? What the Science Says

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What steps to take to safely use a sauna to lose weight
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Saunas tout a lot of health benefits, so you may have heard that they can help you lose weight. But is this true? While saunas can help you lose a bit of water weight, there’s little evidence that they can burn fat or help you lose weight permanently. However, they can be a great addition to your weight loss plan and bring you other health benefits. In this article, we’ll explore how saunas can help you lose weight, what other benefits they give you, and how to use them safely. Read on to learn more!

Can you sweat off weight in a sauna?

Sweating in a sauna can help you lose water weight. The high temperatures cause you to sweat and lose fluids, which can help you drop a few pounds. However, saunas aren’t a good permanent weight loss method, as the weight loss is temporary. You regain the water weight when you rehydrate.

Section 1 of 7:

Will a sauna help you lose weight?

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  1. The heat from a sauna makes you sweat and increases your heart rate, both of which can help you lose a few pounds of water weight. However, you will regain the weight as soon as you drink water and rehydrate yourself. So, using a sauna can supplement your weight loss plan, but it isn’t an effective long-term strategy to permanently lose weight. [1]
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Section 2 of 7:

How Saunas Can Help You Lose Weight

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  1. The main way saunas help you lose weight is by getting you to sweat. Your body naturally retains water, which makes up a portion of your total weight. Sweating removes some of this water from your body, which can help you lose a few pounds of weight. [3]
    • However, this weight loss isn’t permanent—as soon as you rehydrate yourself, you gain back the water weight.
  2. The high temperatures in a sauna cause your heart rate to increase, as your body is working harder to keep you cool. In the sauna, your heart rate can jump up to levels similar to getting moderate-intensity exercise (like a brisk walk or riding a bike). [4] An increased heart rate from exercising helps you burn more calories, which can help you lose weight. [5] So, saunas might help you lose a few calories and contribute to your weight loss goals.
    • Due to the high temperatures, you typically burn more calories sitting in a sauna than you burn at rest.
    • Note : There is only clear evidence that saunas help you lose water weight, which is temporary. Research is still limited on whether saunas can help you burn fat. [6]
  3. Most people find sitting in a sauna a relaxing, calming experience that helps them feel less stressed. In fact, saunas can help relieve feelings of anxiety and tension. [7] Because increased stress and cortisol levels are linked to weight gain, it’s possible that regularly relaxing in a sauna can help you relieve stress and achieve your weight loss goals. [8]
    • When you’re stressed, your body releases the hormone cortisol. This lowers your metabolism and causes you to crave fatty, sugary foods, which can lead to weight gain. So, relaxing can boost your metabolism and help you make healthier food choices.
  4. An increased heart rate also helps to boost your metabolism, which can help you burn more calories. There is some evidence that the heat from saunas boosts your metabolism and can help you lose weight. [9] However, more research is needed to support this evidence. [10]
  5. Humid or “wet” saunas, in particular, can help your lungs perform better. The humidity helps to hydrate your respiratory tract and keep the mucus flowing, which can help you breathe easier. [11] When your lungs work better, you can exercise better to help hit your weight loss goals. [12]
    • Exercising also helps to improve your respiratory function. The more you regularly exercise, the less out of breath you’ll feel, which helps make exercise easier.
  6. The relaxing effect of using a sauna can also help improve your sleep quality. [13] Research suggests that getting enough sleep helps prevent overeating by regulating your hunger hormones. As a bonus, a good night’s sleep provides you with more energy to exercise and make healthy food choices. [14]
    • So, it’s possible that regularly using a sauna can help you sleep better and lose or maintain your weight.
    • Note : Research is still limited on whether sauna use improves sleep and how it’s related to weight loss.
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Section 3 of 7:

Other Sauna Benefits

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  1. The heat from the sauna gets your heart pumping and increases blood flow, which helps relax your muscles and reduce spasms. This can help with muscle soreness and relieve pain. Increased blood flow also helps reduce inflammation, which can help reduce joint pain and stiffness. [15]
    • Hitting the sauna after your workout can be a great way to help reduce muscle soreness, promote muscle repair, and strengthen your muscles. [16]
  2. Just like exercise, sitting in a hot sauna helps increase your blood circulation and regulate your blood pressure. This helps improve your heart health and can reduce your risk of developing cardiovascular disease. [17]
    • In fact, regular sauna use can improve your general health and potentially help you live a longer life. [18]
  3. Some studies suggest that regular sauna use can protect you from developing neurocognitive diseases like dementia and Alzheimer’s. It’s possible that the cardiovascular and relaxation benefits you get from using a sauna reduce your risk of developing these diseases. [19]
    • However, research on this topic is still limited, so it’s not clear exactly how saunas reduce the risk of neurocognitive diseases. [20]
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Section 4 of 7:

Using a Sauna Safely to Lose Weight

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  1. If you’re new to using a sauna , keep your sweat sessions short. Start by spending 5 minutes in the sauna to get your body used to the heat. Then, slowly increase the amount of time you spend in the sauna until you can comfortably sit for 15 to 20 minutes. [21]
    • Note : You don’t have to stay in the sauna longer than 5 minutes if you don’t want to. Feel free to keep your sessions short, if you prefer.
    • If you get dizzy, feel sick, or have trouble breathing, get out of the sauna immediately and seek medical help. If possible, find a cool place to sit and drink some water.
    • Warning : Do not spend longer than 20 minutes in the sauna. Longer sessions can be harmful to your health and increase your risk of dehydration.
  2. Saunas are very hot—usually around 150°F (65°C)—so you can expect to sweat a lot. To ensure you stay hydrated in the sauna, drink 1 to 2 glasses of water before you head into the room. Then, sip on a glass of water in the sauna, if possible. When you exit the sauna, drink 1 to 2 glasses of water to replenish the fluids you sweated out. [22]
    • Fitness trainer Laila Ajani says it’s especially important to hydrate before heading into the sauna if you just worked out, as exercising dehydrates you.
    • Alternatively, drink an electrolyte-rich drink, like Gatorade, after you exit the sauna to replenish electrolytes lost from sweating. Or, make your own electrolyte drink . [23]
  3. The greatest risk of using a sauna is dehydration, which is why it’s important to stay hydrated before, during, and after you use it. Monitor yourself closely for any signs of dehydration, which include dizziness, lightheadedness, weakness, dry mouth, headache, and extreme thirst. [24]
    • If you notice signs of dehydration, exit the sauna immediately and seek medical attention. Sit in a cool place and sip on water, if possible.
  4. While saunas are safe to use for most healthy adults, they can potentially be dangerous if you have certain conditions. Avoid using the sauna if you have heart disease, high or low blood pressure, or recently had a heart attack or stroke. Most doctors don’t recommend using a sauna if you’re pregnant or trying to get pregnant, either. [25]
    • Talk to your doctor about using a sauna if you have any other health conditions . Saunas might be unsafe if you take certain medications or are diagnosed with other diseases, like epilepsy.
    • Do not use a sauna if you’ve been drinking alcohol, as this can increase your risk of dehydration.
  5. To get the most out of the sauna’s benefits, aim to use it at least a few times each week. You can even step into the sauna every day—just make sure you keep your daily session under 20 minutes. [26]
    • Again, start slowly to get yourself used to the sauna. You might go once or twice per week for a few weeks and slowly build up until you’re going 3 to 4 times per week.
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Section 5 of 7:

How many calories do you lose in a sauna?

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  1. During a 30-minute sauna session, you can expect to lose anywhere between 20 to 300 calories. For instance, in one study, participants lost an average of 73 to 134 calories in a 10-minute session. [27] How many calories you burn depends on a lot of different factors, like your weight, metabolic rate, the temperature of the sauna, and how long you’re in it. [28]
    • In general, you can expect to burn 1.5 times more calories in a sauna than you burn while simply resting. To calculate your resting metabolic rate: [29]
      • Men : (4.38 x weight (lbs)) + (14.55 x height (in)) - (5.08 x age (years)) + 260
      • Women : (3.35 x weight (lbs)) + (15.42 x height (in)) - (2.31 x age (years)) + 43
Section 6 of 7:

How Different Types of Saunas Work

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  1. There are a few different types of saunas that are heated differently and have different levels of humidity: [30]
    • Wood burning : These traditional saunas are heated by burning wood. They typically have low humidity (less than 20%).
    • Electrical : These saunas use electrical heaters to heat the room. They also typically have low humidity.
    • Infrared : These saunas are heated with infrared lamps that directly heat your body. These saunas are typically cooler than traditional ones, usually staying around 110-135°F (43-57°C).
    • Steam rooms : These “wet” saunas are kept at high humidity, usually above 50%.
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Section 7 of 7:

Frequently Asked Questions

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  1. 1
    Is a sauna good for losing belly fat? Some studies suggest that saunas can help reduce body fat mass, so they can potentially help you lose a small amount of belly fat. However, there is still little evidence that saunas help you lose body fat. [31]
    • If you want to lose belly fat , opt for more reliable and proven methods. For instance, eat a healthy diet, get regular cardio exercise, and do strength training. [32]
  2. 2
    How long should I sit in a sauna for weight loss? Sitting in a sauna for 5 to 20 minutes can help you lose some water weight through sweating. You’re likely to lose more water weight if you sit in the sauna for up to 20 minutes. [33]
    • Note : Do not sit in the sauna for longer than 20 minutes, as this can increase your risk of dehydration.
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      References

      1. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591/
      2. ↑ ​​ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
      3. ↑ https://news.umiamihealth.org/en/sweating-and-weight-loss/
      4. ↑ https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
      5. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
      6. ↑ https://health.clevelandclinic.org/sauna-benefits
      7. ↑ https://health.clevelandclinic.org/sauna-benefits
      8. ↑ https://health.clevelandclinic.org/stress-and-weight-gain
      9. ↑ https://www.scielo.br/j/rbme/a/338DDxbrDj3tFhZ889DG7Lc/?lang=en&format=html
      1. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/
      2. ↑ https://health.clevelandclinic.org/sauna-benefits
      3. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4818249/
      4. ↑ https://health.clevelandclinic.org/sauna-benefits
      5. ↑ https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718
      6. ↑ https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
      7. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/
      8. ↑ https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
      9. ↑ https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
      10. ↑ https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
      11. ↑ https://health.clevelandclinic.org/sauna-benefits
      12. ↑ https://health.clevelandclinic.org/sauna-benefits
      13. ↑ https://health.clevelandclinic.org/sauna-benefits
      14. ↑ https://www.acefitness.org/certifiednewsarticle/715/electrolytes-understanding-replacement-options/?srsltid=AfmBOopicxrjSMRUU3BYP6y32Y7yXzZ5HN9WX8LAQ6O5jkGRdxeEX4Sd
      15. ↑ https://my.clevelandclinic.org/health/diseases/9013-dehydration
      16. ↑ https://health.clevelandclinic.org/sauna-benefits
      17. ↑ https://www.siumed.edu/blog/5-surprising-health-benefits-sauna-use
      18. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC6360547/
      19. ↑ https://steam-sauna.com/blog/how-many-calories-can-you-actually-burn-in-an-infrared-sauna-or-steam-room.html
      20. ↑ https://my.clevelandclinic.org/health/body/basal-metabolic-rate-bmr
      21. ↑ https://www.sciencedirect.com/science/article/pii/S0531556521002916
      22. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591/
      23. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
      24. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591/

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