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Many people wonder if a sauna session can actually help with weight loss. Saunas are usually known for helping you relax, but there’s often talk about whether saunas help with weight loss, let you burn fat, or provide other health benefits that might help you lose weight. If you’re thinking about using a sauna for weight loss or want to know how sauna sessions fit into a weight loss plan, this guide is for you.
We’ll walk through what a sauna is, how different types of saunas work, and the ways they might help you lose weight.
How Does a Sauna Work?
A sauna is a heated room designed to make you sweat. During a sauna session, your body gets warmer and you start sweating. This sweating helps your body cool down and can get your blood moving faster.
There are a few different types of saunas—like the traditional dry sauna, the steam room, and the infrared sauna. All of them heat you up and make you sweat, but they do it in slightly different ways. In the end, the main thing they have in common is raising your body temperature and encouraging you to sweat.
Does It Help Burn Calories?
Sitting in a sauna can help you burn some calories. When you use a sauna, your heart rate goes up, similar to gentle exercise. This does help you burn a few more calories than you would at rest, but it isn’t a huge number.
During a typical sauna session, you might burn up to 80 calories, depending on how long you’re in there and your body size. The heat of the sauna makes your body work harder, but for serious or lasting weight loss, you’ll still need regular exercise and a healthy diet.
Can Saunas Help You Lose Weight?
Saunas help you lose weight, but mainly through losing water weight. When you spend time in a sauna, you sweat and lose fluids. This might make you feel lighter for a short time after your sauna session, but most of the weight loss is temporary. Once you rehydrate, your weight will likely return to where it was.
Using a sauna can support weight loss efforts, especially if you pair sauna bathing with good nutrition and regular activity. Saunas are good for muscle recovery and reducing stress, but they don’t directly cause fat loss.
What Type of Sauna is Best for Weight Loss?
When choosing a type of sauna for weight loss, you’ll find a few main choices:
- Dry sauna: Uses hot, dry air. You usually sweat quickly and may see temporary water weight loss.
- Infrared sauna: Uses infrared heat, so the warmth penetrates deeper and can sometimes make you sweat more than in other saunas.
- Steam room: Uses warm, humid air. You may not sweat as intensely, but it’s still relaxing and hydrates the skin.
No one type of sauna is guaranteed to help you lose more body fat than another.
How Much Weight Can You Lose in a Sauna Session?
In a typical sauna session, most people lose weight due to water loss—often up to half a kilogram (about a pound) after 15–20 minutes. This effect is only temporary because you’ll regain the water weight once you drink fluids.
The best reason to use a sauna is to support relaxation and keep up with your other healthy habits, not for lasting fat loss.
Learn more: How long to use a sauna
Are There Risks to Using a Sauna for Weight Loss?
Most people can use a sauna safely, but there are some risks, especially if you’re using a sauna just for weight loss. Here are things to keep in mind:
- Hydration: Always drink plenty of water before and after your sauna session. Sweating during a sauna session can make you lose fluids quickly.
- Time limits: Don’t stay in for more than 15–20 minutes at a time. Staying longer can make you dizzy or cause you to faint.
- Talk to a doctor: If you have heart issues or other health concerns, check with a healthcare provider before using a sauna.
Moderation is important, and sauna sessions can help you lose some water weight, but should not be your only method for weight loss.
Can Saunas Play a Role in Sustainable Weight Loss?
While saunas alone aren’t enough for long-term weight loss, they do have a role. Regular sauna sessions can support your overall routine by helping with relaxation, muscle recovery, and stress management.
To lose weight and keep it off, combine sauna sessions with:
- Healthy, balanced meals
- Regular movement and exercise
- Plenty of water
- Taking time to recover and manage stress
These actions together improve your chances of the best results over time.
Conclusion
Here are some important things to remember if you’re thinking about using saunas for weight loss:
- Most of the weight you lose after a sauna is water weight, and it’s not permanent.
- Saunas feel good and can assist with muscle recovery and lowering stress, which helps your overall weight loss plan.
- Infrared saunas might help burn a few extra calories, but any sauna you like is fine.
- Don’t spend too long in the sauna, and keep fluids nearby.
- Saunas are a relaxing add-on to your weight management habits, not a quick way to lose fat.
To sum up:
- Saunas mostly help with temporary water weight loss.
- Regular sauna use supports recovery, relaxation, and stress relief, which helps your weight loss journey.
- Pick a sauna type that fits you best—results come from consistent, healthy habits.
- Safe, moderate use is key—stick to 15–20 minutes and stay hydrated.
- Adding sauna bathing to your wellness plan is a simple way to support long-term weight management.
References
Bar-Or, O., Dotan, R., Inbar, O., Rothstein, A., & Zonder, H. (2014). Sauna‐induced body mass loss in young sedentary women and men. Journal of Human Kinetics. https://doi.org/10.1155/2014/307421
Sawka, M. N., & Pandolf, K. B. (2003). Sauna-induced rapid weight loss decreases explosive power in women but not in men. International Journal of Sports Medicine. https://doi.org/10.1055/s-2003-42017
Silva, A. S., & Fernandes, M. A. (2018). Body mass loss in dry sauna and heart rate response to heat stress. Revista Brasileira de Medicina do Esporte. Retrieved from https://www.scielo.br/j/rbme/a/338DDxbrDj3tFhZ889DG7Lc/?lang=en&format=html
