Do Saunas Help You Lose Weight? A Detailed Look Into The Science Behind It
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Ever thought a hot room could help you lose weight? Sounds too easy, right? Well, you’re not alone. However, saunas have gained popularity over time for weight loss. Besides possibly shedding pounds, they may come with other potential health benefits. So, let’s dive into this sauna world. Let’s look at the science behind it, potential risks, and how to incorporate sauna sessions into your weight loss route.
We’ll look at different types of saunas, their possible health perks, and safety concerns. We’ll also share tips on how to safely mix sauna sessions with your workout and diet. Plus, we’ll answer common questions about sauna use for weight loss.
Did you know?
Saunas come in various forms. All of them have unique ways of heating. Now, let’s talk about the four main types of saunas and how they generate heat.
In this type of sauna, wood is burned in a stove. This heat then warms the rocks around the stove. The heated rocks warm the air in the sauna room. These saunas have high heat and low moisture levels. So, users get a dry heat feel.
Electrically heated saunas work with an electric heater that’s often on the floor or wall. The heater generates the heat. Like the wood-burning ones, these also have high heat and low moisture levels. Users enjoy a dry heat session.
Steam rooms, also known as Turkish baths, provide a different experience. Heat is generated by boiling water to create a steam-filled humid space. Despite lower temperatures than dry heat saunas, steam rooms have 100% humidity. This means users get a wet heat session.
Infrared saunas use light waves to warm the body directly. So, they don’t heat the air around. Users can get perks like more sweat and relaxation, just like traditional saunas offer.
Now let’s look at a quick summary of these types of saunas and their heating methods:
Type of Sauna | Heating Mechanism |
Wood Burning Saunas | The wooden stove heats rocks, which in turn heat the air |
Electrically Heated Saunas | An electric heater warms the room |
Steam Rooms | Boiling water makes steam, creating a wet environment |
Infrared Saunas | Light waves warm the body directly without heating the air |
Saunas may potentially help you shed pounds through various means. These include losing water weight through sweat, burning calories by increasing heart rate, and improving your metabolism. Let’s go into detail about each of these aspects.
One reason why saunas may appear to aid in weight loss lies in quick water weight reduction through sweating. When you’re in a sauna, your body’s temperature goes up, and you start to sweat. The sweating process may lead to a short-term loss of water weight as your body loses fluids. But note that this type of weight loss is short-lived. You regain the water weight as soon as you hydrate after your sauna sessions.
While losing water weight might feel like a win, keep in mind the risk of dehydration linked with sauna use. Dehydration can happen when you lose more fluids than you take in. It can lead to health problems like dizziness, fatigue, and fainting. So, to curb the risk of dehydration, make sure to drink lots of water before, during, and after your sauna sessions.
Being aware of dehydration signs can help you know when you need to leave the sauna and take in fluids. Common signs include dry mouth, extreme thirst, and feeling woozy. If you experience these symptoms in a sauna, leave right away and drink fluids. To prevent dehydration, limit sauna use to 15-20 minutes at a time. Also, keep yourself well-hydrated throughout the day.
A study conducted in 2014 highlighted the positive impact of saunas in reducing cholesterol levels in the body. Therefore, saunas may assist in weight loss. However, a moderate use of sauna should be accompanied with a balanced diet and good amount of physical activity.
Dr. Siddharth Gupta, MD
Saunas also may help with weight loss by raising your heart rate. In high temperatures, your heart works harder to pump blood and keep your body’s core temperature steady. This increase in heart rate is similar to what happens during moderate physical activity. So, spending time in a sauna may potentially lead to a slightly higher calorie burn compared to being at rest.
Besides potentially burning calories and shedding water weight, studies show saunas may improve lipid profiles and metabolism for some users. More research is needed to support this, but bear in mind that using a sauna alone likely won’t lead to significant long-term weight loss. You must pair it with healthy eating and exercise habits in your day-to-day life.
Here’s a brief overview of the ways saunas contribute to weight loss:
Sauna Weight Loss Mechanisms | Examples |
Sweating Off Water Weight | Short-term weight loss due to fluid loss through sweating |
Burning Calories by Increasing Heart Rate | Increased heart rate may potentially lead to a slightly higher calorie burn |
Improved Lipid Profile and Metabolism | Possible positive impacts on cholesterol levels and metabolism, more research is needed regarding this. |
While sauna use may help you lose weight and offer numerous other potential health perks, there are also risks to think about. Let’s discuss them:
As mentioned earlier, using a sauna raises your body temperature and triggers sweating. This can cause dehydration if you don’t properly hydrate before, during, and after sauna sessions. Being in the heat for too long can also lead to overheating. This can result in health problems such as dizziness, confusion, and feeling sick. To control these risks, stay well-hydrated and limit sauna sessions to no more than 15-20 minutes. Advice is particularly important for people new to saunas or those with a history of dehydration.
While sauna use may enhance circulation and may potentially help some people’s heart health, it can pose risks to others with prior heart conditions. The high heat levels in saunas can stress the heart and trigger irregular heartbeats, chest pain, or shortness of breath in users with a heart disease history. If you’re worried about your heart health, talk to your healthcare provider before using a sauna.
If you have a heart condition, know that sauna use may both aid and pose a risk. Potentially beneficial impacts may include better circulation, reduced blood pressure, and lower heart-related sickness and death rates. However, individuals with heart issues must be extra careful and heed their healthcare provider’s advice.
Certain people should steer clear of saunas or limit their use to protect their health. These include:
A study conducted in 2019 revealed that people with higher body weight, a larger body surface area, greater body fat, and more muscle burn more calories when they use a sauna. The study also confirmed that how long you stay in the sauna affects how many calories you burn. These results suggest that using a sauna may aid in weight loss.
Dr. Rajeev Singh, BAMS
Let’s put these sauna risks into a simple overview:
Sauna Risks | Examples |
Overheating and dehydration | Dizziness, confusion, and nausea from long heat exposure |
Impact on heart health | Can strain the heart, and cause irregular heartbeat, and chest pain for those with heart issues |
Restrictions for certain individuals | Expecting people, those with specific medical conditions, and those recovering from surgery should check with their healthcare provider before using a sauna |
Sauna use may be linked to other potential health benefits besides losing weight. These include:
A key perk that often may be tied to sauna use is its ability to help remove toxins and heavy metals from the body. As saunas promote profuse sweating. They help release impurities and waste through the skin, aiding detoxification. More research on this is required.
Sauna use is proposed to speed up the post-workout recovery process by increasing blood flow to tired and strained muscles. This may help reduce muscle soreness and stiffness and aid in overall muscle relaxation.
Regular sauna use may lower the risk of chronic health conditions and death from any cause. Research points out that frequent sauna goers have a lower risk of dying from heart disease, sudden cardiac death, and other health-related issues. More research needs to be undertaken to corroborate this potential benefit.
Sauna use may impact respiratory function by loosening phlegm, clearing nasal congestion, and reducing symptoms of asthma and other breathing troubles.
People suffering from chronic pain or fatigue may find relief in regular sauna sessions. By promoting relaxation and increasing blood flow, saunas may potentially help symptoms related to conditions such as rheumatoid arthritis and fibromyalgia.
Lastly, sauna use has been said to potentially reduce stress and promote mental well-being. By creating a relaxing environment, sauna sessions may be a key part of a stress management plan, leading to a calmer, balanced mindset.
Here’s a quick recap of these health benefits:
Additional Health Benefits of Saunas | Examples |
Elimination of Toxins and Heavy Metals | May help release impurities and waste products through the skin. More research is needed. |
Improved Recovery After Exercise | May reduce muscle soreness and promotes overall muscle relaxation |
Reduction of Morbidity and Mortality | May reduce the risk of death from heart disease and other health events. More research is needed. |
Enhancement of Respiratory Function | May loosen phlegm, clear nasal congestion, and reduce asthma symptoms |
Pain and Fatigue Management | May help symptoms related to chronic pain or fatigue conditions |
Stress Reduction and Mental Wellbeing | May boost relaxation and mental wellbeing |
So now you are aware of the possible benefits of sauna use for weight loss. But how do you include sauna sessions in your fitness plan? Well, here are a few handy hints for doing so safely and effectively:
Keep up proper hydration when using a sauna for weight loss. Remember to drink a good amount of water before going into the sauna. Continue to sip water during your session. After leaving the sauna, take in even more liquids to replace any lost through sweating. This will save you from dehydration and let your body enjoy all sauna perks.
While sauna use may bring some weight loss perks, don’t use it as the only weight loss method. Instead, aim to mix sauna sessions into a more extensive fitness plan that also covers regular exercise and a balanced diet. This approach will make sure that any weight loss from sauna use stays in the long run.
As a rule of thumb, try to stay in the sauna for no more than 15-20 minutes. Begin with 1-2 sauna sessions per week and slowly increase to 3-4 sessions, only if your body can cope. Listen to your body and adjust as needed, taking care not to push it too hard. Also always keep your doctor in the loop before incorporating or increasing the sauna sessions.
And lastly, always keep safety first when using a sauna for weight loss. Be mindful of your personal limits and leave the sauna if you feel off or feel like fainting. Take note of dehydration signs such as dry mouth, feeling thirsty, and not sweating. If you have any pre-existing health troubles, especially regarding heart health, talk to your healthcare provider before putting in sauna sessions into your fitness plan.
Here are these practical guidelines summarized:
Practical Tips for Sauna Use | Examples |
Hydration strategies | Drink plenty of water before, during, and after sauna sessions to keep hydration up |
Combining sauna with exercise and a balanced diet | Use saunas as part of a more inclusive fitness plan with exercise and healthy eating |
Optimal sauna duration and frequency | Aim for 15-20 minutes per session, begin with 1-2 sessions per week, and increase as tolerated while keeping your doctor in the loop. |
Safety precautions | Be aware of dehydration signs and leave the sauna if you feel off |
Sauna use may help with weight loss, though majorly through short-term water weight reduction rather than meaningful long-term fat loss. The heart rate and calorie burn increase linked with sauna use, along with the potentially better lipid profile and metabolism, may make it a good complement to a full-fledged fitness routine that also includes regular exercise and a balanced diet. Plus, saunas may present various potential health benefits beyond weight loss, such as better respiratory function, stress reduction, and heart health upgrades. Some of which require more research to be corroborated.
But remember, use saunas in the right way. Using them wrong can cause risks like dehydration, overheating, and stress on existing heart conditions. By following the handy tips given above and checking with your healthcare provider for personalized guidance, you can safely and effectively include sauna sessions into your fitness and weight loss journey for optimal results.
Also Read: Does Sweating Burn Calories? A Deep Dive into the Facts
While sauna use may help with overall weight loss through water weight reduction and calorie burn, shedding belly fat specifically isn’t backed by strong evidence.
The main difference between saunas and steam rooms lies in dry or wet heat. Both may yield weight loss perks through sweat and calorie burn. Choosing between them depends on personal likes, comfort, and access.
Limit sauna sessions to no more than 15-20 minutes per go.
Calorie burn in a sauna session varies depending on factors like your body makeup and the specific sauna type. While sauna use may only lead to a minor calorie burn increase, so do not consider it as the only method for weight loss.
Everyday sauna use can cause health risks such as dehydration and overheating. Begin sauna use with 1-2 weekly sessions and increase gradually if you can tolerate it, paying close attention to signs of dehydration or discomfort. Always check with your healthcare provider for personalized guidance on how to safely use the sauna for weight loss.
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