Saunas have been used for centuries for relaxation and their purported health benefits. In recent years, they've also gained attention as a potential aid in weight loss. This article explores the role of sauna temperature in achieving weight loss goals, examining the science behind the claims and providing practical guidance for safe and effective sauna use.
Sauna-Induced Weight Loss: A Closer Look
While saunas can contribute to temporary weight loss through water loss, it's important to understand the mechanisms involved and set realistic expectations. Saunas may offer short-term weight loss through the loss of water weight, and the heat can also raise the heart rate, which can help burn more calories. However, other weight loss methods are more effective.
Losing Water Weight
The high heat in a sauna, whether traditional or infrared, elevates skin temperature to around 104°F (40°C) and body temperature to approximately 102.2°F (39°C). This triggers enhanced blood circulation in the skin and sweating, the body's natural cooling mechanism. The resulting body mass loss (BML) is primarily due to the loss of body water. The amount of water a person loses may depend on the duration of the sauna session.
It's crucial to remember that this weight loss is temporary and will be regained once the body is rehydrated.
Burning Calories
Different types of saunas work differently. While traditional saunas heat the air around the room, infrared saunas use infrared to heat the body without heating the surrounding air.
Read also: The Ultimate Guide to Male Diet Supplements
The infrared from infrared saunas can burn 400-600 calories within 30 minutes, according to a 2017 article. The same article suggests that a person of average fitness can lose roughly 1 pound (lb) of sweat during each treatment. A 2019 study focusing on young people assigned male at birth who were sedentary and overweight found that four sauna sessions of 10 minutes resulted in changes in physiological parameters: heart rate, energy expenditure, body mass index (BMI), and body surface area. The study reported that participants lost around 0.65 kilograms (kg) in body fluids. In addition, people with higher body mass, body area, body fat, and muscle mass burned relatively more calories during sauna bathing. A 2018 study had similar results. Researchers found that individuals with higher body surface area and body mass experienced more significant body mass loss from sauna-induced heat exposure.
Improved Lipid Profile
An older 2014 study found that sauna bathing resulted in a statistically significant decrease in total cholesterol and low-density lipoprotein (LDL) after three weeks. The study’s researchers concluded that its effects are similar to the results a person can obtain from moderate-intensity physical exercise.
Finding the Right Temperature
Visiting a sauna can be a pleasant and rejuvenating experience. When stepping into a sauna, one of the most common questions is about the optimal temperature to achieve the desired benefits. The ideal sauna temperature varies depending on the type of sauna.
Traditional Saunas
Traditional Finnish saunas typically run between 150-175°F at head level when you’re sitting on the upper bench. That upper bench? Why this range? At 150°F, you’ll start sweating within 5-10 minutes. Push it to 175°F, and that deep, penetrating heat kicks in faster-perfect for a 15-20 minute session after shoveling snow or finishing a workout. For traditional saunas, the best sauna temperature typically ranges between 175°F and 195°F.
Here’s something most people don’t realize: your sauna has different temperature zones, and a 20-degree difference between your head and feet is completely normal. The temperature drops about 10-15°F per foot as you go down. This gradient is actually useful. Feeling too warm? Drop down to the lower bench for a few minutes. Kids or heat-sensitive folks can enjoy the lower bench while others take the heat up top.
Read also: Meal replacement guide for women
Wood-burning saunas are a different animal. Without the precise control of electric heaters, temperatures can swing from 160°F to over 200°F depending on how you feed the fire. We’ve installed plenty of wood-fired stoves along Minnesota lakes, and owners often run them hotter than electric saunas-sometimes hitting 210°F or more. The key is learning your stove’s personality.
For electric heaters, the maximum temperature at the ceiling is 194°F. But here’s the thing: just because you can hit 194°F doesn’t mean you should.
Infrared Saunas
Infrared saunas work completely differently than traditional saunas. Instead of heating the air around you, infrared panels emit waves that penetrate your skin directly, warming you from the inside out. Infrared saunas may offer a comfortable experience at lower temperatures, usually between 120°F and 140°F (49°C to 60°C). The maximum temperature for infrared saunas is 149°F at the ceiling per safety standards. But honestly? Most people find their sweet spot between 125-135°F. At 130°F in an infrared sauna, your core body temperature rises steadily over 20-40 minutes. You’ll start with a light perspiration that builds to a deep sweat by the end of your session.
Steam Saunas
Steam saunas, or wet saunas, operate at lower temperatures, usually between 110°F and 120°F (43°C to 49°C). They rely on a steam generator to create high humidity levels, which can be soothing for your respiratory system. In a steam sauna, you’ll find softer heat that may feel more pleasant for longer sessions. Your muscles can relax under this gentle warmth. The Rule of 200 applies here; for example, if the humidity is 100% and the temperature is 100°F, the total equals 200, indicating a balance of heat and humidity.
Maximizing Weight Loss Benefits
While saunas alone may not lead to significant long-term weight loss, they can be a valuable addition to a comprehensive weight management plan.
Read also: Chlorine Brand Comparison
Incorporating Exercise
As infrared heat increases your metabolism and burns calories, you increase the number of calories burnt by exercising.
Optimizing Sauna Sessions
For optimal benefits, it is generally recommended to stay in the sauna for 20 minutes. You can start with shorter sessions and gradually increase the time as you become acclimated to the heat. While weight loss can occur at various temperatures, maintaining a sauna temperature around 160°F to 185°F (70°C to 85°C) can potentially promote calorie burning through increased heart rate and sweating. Doctors suggest you may get the most benefits from sauna sessions lasting approximately 15-20 minutes at a frequency of 3-7 sessions per week.
The Revel Fat Loss Sauna Protocol
The Revel Fat Loss Sauna Protocol is designed to accelerate metabolism, increase calorie burn, and support weight management, this science backed routine leverages the powerful effects of heat exposure for optimal results. Whether you're boosting your fitness journey or enhancing overall wellness, our fat loss protocol helps you sweat smarter, not harder. Discover how consistent infrared sauna use can support fat reduction, improve circulation, and amplify your recovery.
- Frequency: 4-5 times a week.
- Duration: 20-30 minutes.
- Temperature: Ideal temperature range is between 43 and 55°C (110 and 130°F) for an infrared sauna.
- Best Time: Anytime, but preferably post-workout.
Additional Health Benefits
In addition to potential weight loss, saunas offer a range of other health benefits.
Cardiovascular Health
A 2022 study suggests that sauna use combined with exercise may improve cardiorespiratory fitness, blood pressure, and total cholesterol levels in sentary adults. A 2018 article on Finnish sauna bathing reports that it can protect against sudden cardiac death, fatal coronary heart diseases, and cardiovascular diseases.
Detoxification
Infrared saunas - especially when combined with niacin or vitamin B3 - can release these toxins from your fat cells and other tissues. Heavy metals increase your risk of being overweight and obese. There’s a direct dose-response relationship often between higher heavy metal levels in the body and weight gain. The lowest 10% and highest 10% of people with the most stored heavy metals have a 4-kilogram difference in body weight, for instance. The evidence on this topic is overwhelming. The more heavy metals located in your body, the bigger the metabolic disturbances.
Muscle Recovery and Pain Relief
A 2023 study found that a single infrared sauna session after exercise reduced subjective muscle soreness and raised perceived recovery. Researchers have suggested that infrared sauna therapy could be an attractive method to treat chronic pain. Infrared saunas should be used at least three to four times weekly to relieve pain. This helps reduce inflammation and accelerate healing processes.
Mental Well-being
Along with improving weight loss, infrared therapy and exercise cause relaxation.
Other Benefits
- Reduces morbidity and mortality: Saunas appear to reduce morbidity and mortality because they mimic the protective and physiological responses induced by exercise. Another study showed that a combination of high cardiorespiratory fitness (CRF) and frequent sauna bathing provides additional survival benefits to sauna bathing alone.
- Reduces risk of respiratory diseases: Studies suggest that sauna bathing may improve lung function. Another study found that it may reduce the risk of acute and chronic respiratory conditions such as pneumonia.
- Addresses pain and fatigue
- Lowered risk of stroke: A long-ranging study with more than 1,600 Finnish men and women over the course of several years found that frequent sauna bathing, as much as four to seven times per week, was connected to reduced risk of stroke among older adults.
- Reduced risk of dementia: A 2020 study of nearly 14,000 adults in Finland found an association between more frequent sauna use and a lowered risk of dementia and Alzheimer’s disease. More research is needed to find out why this association exists.
- Reduced inflammation and muscle soreness: Smaller studies suggest that use of infrared saunas may help reduce muscle soreness after a workout.
Safety Precautions
One of the main risks of sauna bathing is dehydration. People should frequently replenish their fluids by consuming more water during sauna bathing. Drink plenty of water before and after your infrared sauna treatments to stay hydrated. Ensure you are hydrated. A sauna induces sweating, which can lead to dehydration. Have a water bottle with you to sip on during the session.
Below are the symptoms of dehydration:
- thirst
- lightheadedness
- tiredness
- dark, strong-smelling urine
- passing less urine
A person may need to call their doctor if they show any of the following symptoms:
- extreme thirst
- fast heart rate
- extreme tiredness
- no urination for 8 hours
- dizziness when standing up
The high heat may also cause the heart to work faster. People with heart issues, such as uncontrolled blood pressure, should ask their doctors first. It is also essential to monitor their heart rates and blood pressure to reduce cardiovascular risk.
Who Should Avoid Saunas?
If you have certain medical conditions, you may need to avoid using a sauna.
These conditions include:
- pregnancy
- asthma or other breathing conditions
- heart disease
- epilepsy
- very high or very low blood pressure
- people who have consumed alcohol
- individuals taking medications like stimulants or tranquilizers
Consult your doctor before you use a sauna if you’re pregnant.
Practical Tips for a Safe and Effective Sauna Experience
- Hydrate: Drink 16-20 oz of water before your session.
- Start slow: Try 10 minutes at 150°F for your first session.
- Listen to your body: If you feel lightheaded or fatigued, exit the sauna and hydrate.
- Cool down: Cool down gradually; abruptly moving to a cold environment may cause dizziness.
- Avoid alcohol: Skip the alcohol before and during sauna sessions.