Saunas, a practice dating back thousands of years, have seen a resurgence in popularity as a wellness tool. Touted by influencers and wellness enthusiasts alike, saunas are claimed to offer a myriad of benefits, ranging from cardiovascular health improvements to weight loss. But what does the science actually say about saunas and their impact on weight? This article delves into the potential weight loss benefits of sauna use, exploring the different types of saunas, their mechanisms of action, and what health experts recommend.
Understanding Saunas
A sauna is essentially a room heated to high temperatures, typically between 150°F and 195°F (65.6°C and 90.6°C). The duration of a sauna session usually ranges from 15 to 30 minutes. There are several types of saunas, each with distinct characteristics:
- Wood-burning saunas: These traditional saunas use wood-burning stoves to heat sauna rocks, resulting in high temperatures and low humidity.
- Electrically heated saunas: These saunas employ an electric heater to warm the room, also characterized by high temperatures and low humidity.
- Steam rooms: Also known as Turkish bath houses, steam rooms feature low temperatures and high humidity, reaching 100%.
- Infrared saunas: These saunas utilize infrared light to directly heat the body without significantly warming the surrounding air.
The Claim: Sauna-Induced Weight Loss
The notion that saunas can aid in weight loss is a common one, often fueled by the immediate observation of weight reduction after a session. This decrease on the scale is primarily due to water weight loss through sweating. However, experts emphasize that this is not the same as losing body fat.
Dr. Cynthia Chen-Joea, a member of the board of directors at the American Academy of Family Physicians, clarifies that saunas are more effective for stress reduction and muscle relaxation than for actual weight loss. She states that she would not recommend a sauna to a patient seeking weight loss solutions.
The Reality: What Saunas Can and Cannot Do
While saunas may not be a magic bullet for weight loss, research indicates some potential benefits related to calorie expenditure and metabolism.
Read also: Does Red Light Sauna Help with Weight Loss?
A 2019 study published in the International Journal of Circumpolar Health found that regular sauna users reported less hypertension, pain, and better sleep, mental health, and energy. The benefits were similar between those who used a sauna one to four times a month versus more than four times a month, suggesting that frequent use is not necessary to reap these benefits.
Calorie Burning
Studies have shown that sauna use can indeed burn calories, although not to a degree that significantly contributes to weight loss. A 2019 study on young, sedentary, overweight men revealed that participants burned an average of 73 calories during a 10-minute sauna session. This means that approximately 24 twenty-minute sessions would be needed to burn the equivalent of one pound (3,500 calories).
Temporary Water Weight Loss
The high heat in a sauna induces sweating, leading to a temporary reduction in body weight due to fluid loss. This effect is short-lived, as the weight returns once the individual rehydrates.
Potential Metabolic Boost
Some research suggests that regular sauna use may improve circulation and metabolism. Increased circulation can enhance oxygen and nutrient delivery throughout the body, while a faster metabolism can lead to burning more calories even at rest. One study in Alternative Medicine Review found that regular infrared sauna users experienced improvements in cardiovascular health and basal metabolic rate.
Infrared Saunas: A Closer Look
Infrared saunas have gained popularity for their ability to heat the body directly using infrared light, operating at lower, more comfortable temperatures. Proponents believe this method enhances calorie burning, detoxification, and metabolic rate.
Read also: Combining Cardio and Sauna
Increased Caloric Burn
Some sources suggest that a 30-minute infrared sauna session can burn up to 600 calories, as the body works to cool itself, increasing heart rate, cardiac output, and metabolic rate. This effect mimics moderate exercise, making it an appealing option for those with limited mobility or recovering from injuries.
Deeper Tissue Penetration
Infrared saunas may mobilize subcutaneous fat more effectively due to deeper tissue penetration. Longer session durations allow for sustained cardiovascular stimulation. A comparative study by Mayo Clinic Proceedings found that infrared therapy could enhance detoxification and reduce inflammation more effectively than traditional saunas, potentially leading to more long-term benefits.
How Often to Use an Infrared Sauna for Weight Loss?
Experts recommend using an infrared sauna three to four times per week for 30 to 45-minute sessions. Staying hydrated and listening to your body are crucial. New users should start with shorter sessions and gradually increase duration as they acclimate.
The Importance of a Holistic Approach
It's crucial to recognize that relying solely on saunas for weight loss is not a sustainable or effective strategy. True weight loss requires a holistic approach that includes:
- Diet: Focus on whole foods like lean proteins, vegetables, and fiber-rich foods. Portion control and mindful eating are also essential.
- Exercise: Regular physical activity is important for overall health and muscle strength.
- Lifestyle changes: Making small, sustainable changes to your daily habits is key for long-term weight management.
Additional Benefits of Sauna Use
Beyond the limited impact on weight loss, saunas offer several other health benefits:
Read also: Using Infrared Sauna for Weight Loss
- Improved circulation: The heat in a sauna causes blood vessels to dilate, improving circulation.
- Stress relief: Sauna bathing can promote relaxation and reduce stress levels. A 2024 study in Frontiers in Public Health found that women who sat for sporadic 20-minute sessions in a sauna experienced less tension, depression, anger, and fatigue.
- Muscle relaxation: The heat can help loosen up tense muscles, making saunas a useful workout recovery tool.
- Improved cardiovascular health: Regular sauna use has been linked to a lower risk of heart attack, stroke, and dementia.
- Potential immune system boost: Sauna bathing may help reduce stress, which can support overall immune resilience.
- Skin benefits: Sauna use can increase blood flow to the skin, making it more robust and elastic. The steam may also help improve skin hydration and reduce acne-causing sebum content.
- Better sleep: Those who used saunas were more satisfied with their sleep patterns than those who did not.
- Addresses pain and fatigue: Regular sauna use reportedly alleviates pain associated with musculoskeletal injuries and improves joint mobility.
Potential Risks and Precautions
While saunas offer several benefits, it's important to be aware of the potential risks:
- Dehydration: Excessive sweating can lead to dehydration. It is important to drink plenty of water before, during, and after sauna sessions.
- Overheating: Prolonged exposure to high temperatures can cause overheating, leading to heat exhaustion or heat stroke.
- Cardiovascular issues: People with heart conditions or uncontrolled blood pressure should consult their doctor before using a sauna.
- Pregnancy: Pregnant women should also seek medical advice before using saunas.
- Interaction with alcohol and drugs: Avoid using saunas while under the influence of alcohol or drugs.
How to Use a Sauna Safely
To minimize risks and maximize benefits, follow these safety guidelines:
- Consult your doctor: If you have any underlying health conditions, consult your doctor before using a sauna.
- Stay hydrated: Drink plenty of water before, during, and after your sauna session.
- Limit session duration: Start with shorter sessions (10-15 minutes) and gradually increase the duration as your body adapts.
- Listen to your body: If you feel dizzy, lightheaded, nauseous, or uncomfortable, leave the sauna immediately.
- Avoid alcohol and drugs: Do not use saunas while under the influence of alcohol or drugs.
- Cool down gradually: After your session, allow your body to cool down naturally.
Research Supporting Sauna Benefits
Several studies support the potential health benefits of sauna use:
- A Swedish study published in the International Journal of Circumpolar Health found that regular sauna users reported better overall health.
- Studies have shown that post-exercise sauna bathing can improve running performance.
- Finnish sauna has been found to increase the endurance of locomotor and cardiorespiratory systems.
- Far-infrared sauna improves the quality of life in people suffering from type 2 diabetes mellitus, chronic pain, chronic fatigue syndrome, depression, and congestive heart failure.
- Regular sauna use reportedly alleviates pain associated with musculoskeletal injuries and improves joint mobility in rheumatism sufferers.
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