Sauna Weight Loss Benefits: Discover the Truth Behind the Hottest Fitness Trend!

Saunas have been used for centuries for relaxation and their purported health benefits. While originating in Scandinavia, they've become increasingly common in gyms and wellness centers worldwide. But can regular sauna sessions truly contribute to weight loss? This article explores the science behind sauna use and its effects on weight, fat, and overall health.

Understanding Saunas

A sauna is a room heated to high temperatures, typically between 150°F and 195°F (65.6°C and 90.6°C). Finnish-style saunas are "dry," while Turkish-style saunas, also known as steam rooms or Turkish bath houses, have high humidity. The most common types of saunas include:

Wood-burning: These saunas use wood-burning stoves to heat sauna rocks, resulting in high temperatures and low humidity.
Electrically heated: An electric heater heats the room, also producing high temperatures and low humidity.
Steam rooms: Characterized by low temperatures and 100% humidity.
Infrared: These saunas use light waves to heat the body directly without significantly warming the surrounding air, offering benefits similar to conventional saunas.

People typically spend 15 to 30 minutes in a sauna during a session.

The Weight Loss Myth: Water Weight vs. Fat Loss

The idea that saunas can help you lose weight is a bit complicated. While sauna sessions can lead to a temporary decrease in body weight, this is primarily due to water loss through sweat. The heat of the sauna can increase the skin temperature to 104ºF (40ºC) and the body temperature to 102.2ºF (39ºC). This causes enhanced blood circulation in the skin and sweating to cool the body. The body mass loss (BML) a person may experience after a sauna session is mainly from loss of body water. The amount of water a person loses may depend on the duration of the sauna session. This weight loss is temporary and will typically return once the person hydrates again. This water weight is quickly regained once you rehydrate. Therefore, the immediate weight loss observed after a sauna session is not the same as actual fat loss.

Calorie Expenditure in a Sauna

Saunas do burn calories, but the amount is modest. The higher temperatures cause your heart rate to increase in a way similar to exercise. The heat from the sauna bath can also increase your heart rate in a way that is similar to moderate exercise. On average, a person might burn approximately 100-300 calories during a 30-minute sauna session. 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. This calorie expenditure is modest compared to activities like running, cycling, or strength training.

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.

Indirect Benefits for Weight Management

While saunas may not directly burn significant amounts of fat, they offer indirect benefits that can support weight management efforts:

Improved Post-Exercise Recovery: Sauna therapy can aid in muscle relaxation and recovery after exercise, potentially making your workout routine more sustainable. Better recovery from exercise - I used to have sore shoulder joints after weight training (I’m 54). Now, I hit the sauna after weight training and I don’t get sore shoulders anymore.
Cardiovascular Benefits: The increased heart rate induced by sauna use can provide some cardiovascular benefits and help control high blood pressure, potentially improving exercise abilities.
Stress Reduction and Improved Sleep: Saunas are a great way to reduce stress and improve sleep quality. Just as exercise is important for weight loss, rest and recovery are crucial to your overall healthy lifestyle, and this can support weight management.

Additional Health Benefits of Sauna Bathing

Sauna bathing offers a variety of health benefits beyond relaxation and temporary water weight loss:

Muscle recovery: The heat helps relax muscles and relieve soreness, which can aid in recovery after intense physical activity. A 2023 study found that a single infrared sauna session after exercise reduced subjective muscle soreness and raised perceived recovery.
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.
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. I now have a tremendous amount of energy. I seem to need less sleep and I feel full of life.
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.
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.
Improves heart health: A 2018 article on Finnish sauna bathing reports that it can protect against sudden cardiac death, fatal coronary heart diseases, and cardiovascular diseases.
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

Potential Risks and Safety Precautions

While saunas offer numerous benefits, it's crucial to be aware of the potential risks and take necessary precautions:

Dehydration: Excessive sweating can lead to severe dehydration if you don't drink enough water before, during, and after your sauna session. Symptoms of dehydration include thirst, lightheadedness, tiredness, dark, strong-smelling urine, and passing less urine. Severe dehydration can manifest as extreme thirst, fast heart rate, extreme tiredness, no urination for 8 hours, and dizziness when standing up.
Overheating: Prolonged exposure to high temperatures can cause overheating, leading to heat exhaustion or heat stroke. Symptoms include dizziness, nausea, headache, and confusion.
Skin burns: Direct contact with hot surfaces inside the sauna can cause burns.
Cardiovascular Strain: 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.
Pregnancy risks: Pregnant women should consult their healthcare provider before using a sauna, as high temperatures can pose risks to the developing foetus.

To use a sauna safely:

Read also: Combining Cardio and Sauna

Consult your doctor: If you have any health concerns or pre-existing medical conditions, consult your doctor before starting a regular sauna routine.
Stay hydrated: Drink plenty of water before, during, and after your sauna session. Avoid alcohol or eating a heavy meal beforehand, as these can increase the risk of dehydration and overheating.
Limit session duration: Start with shorter sessions of 10-15 minutes a few times a week and gradually increase the length as you get used to the heat, but try not to exceed 20 minutes.
Monitor temperature: Keep the sauna temperature between 65-90°C - higher temperatures and increase the risk of overheating.
Use a towel: Sit on a towel for hygiene and to avoid direct contact with hot surfaces.
Listen to your body: If you feel dizzy, lightheaded, nauseous, or uncomfortable, leave the sauna immediately.
Cool down gradually: After your session, let your body cool down naturally, either with a cool shower or resting in a cooler environment.
Avoid saunas when 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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