Does Sauna Help in Weight Loss?

If you happen to be on your journey to weight loss, then you might be wondering if having regular sauna sessions can help you lose weight. 

So the question lingers: Does sauna help in weight loss? Would it create a lasting effect on your weight loss journey or is it merely a temporary effect? 

In this article, we’ll dive into the science behind saunas, explore different types of saunas, and discuss their effectiveness in aiding weight loss.

If you’re exploring natural ways to support your wellness journey, Shym Saunas offers thoughtfully crafted sauna experiences designed to integrate seamlessly with your lifestyle goals, whether for relaxation, recovery, or overall health enhancement.

Key Takeaways:

• • Saunas can support weight loss temporarily through calorie burning and water weight reduction, but these effects are not permanent.

• • Infrared saunas may enhance calorie burn more effectively than traditional saunas due to their deeper penetration of heat.

• • Saunas should be used in conjunction with a healthy diet and consistent exercise for sustainable weight loss results.

• • Hydration and safety precautions are essential to avoid dehydration and maximise sauna benefits.

How Do Saunas Work for Weight Loss?

Saunas operate by exposing your body to high temperatures. This induces sweating and increases heart rate—effects similar to those achieved through moderate physical activity.

In a sauna, your body works harder to maintain its core temperature, which can result in calorie burn.

The heat exposure triggers the cardiovascular system to work intensively, and as your heart rate rises, your metabolism speeds up. 

However, how significant is this effect, and can it translate into meaningful, long-term weight loss?

Let’s examine the different mechanisms through which saunas influence weight.

Can a Sauna Help You Lose Weight Permanently?

Understanding Water Weight Loss

One of the most immediate effects of using a sauna is water weight loss. When exposed to high temperatures, your body releases sweat, which primarily consists of water. 

This process can lead to a quick drop in weight, making it appear as though you’ve lost several pounds. 

In fact, some athletes, like wrestlers and boxers, use saunas as a quick method to shed weight before weigh-ins.

However, it’s important to understand that this weight loss is temporary. 

As soon as you replenish your fluids, the water weight returns. 

The American Heart Association notes that while you may lose up to a pint of water during a sauna session, this is not the same as burning fat. 

Therefore, while saunas can be beneficial for short-term weight loss needs (like fitting into an outfit or hitting a weight target for sports), they are not a reliable method for long-term weight loss.

Metabolism Boost and Calorie Burn

Saunas can indeed provide a temporary boost to your metabolism. 

When your body is exposed to high temperatures, it works harder to cool itself down. 

This increases your heart rate and can boost your metabolic rate by roughly 20%.

Experts suggest that the calorie burn during a sauna session can range from 25 to 300 calories depending on the sauna type, duration, and individual factors such as weight and metabolism. 

Metabolic Boost for Infrared Sauna

An infrared sauna session, which penetrates deeper into the skin than traditional saunas, can lead to possible calorie burn. Research published in Scientific World Journal demonstrated that after a 20-minute infrared sauna session, women experienced an average weight loss of 0.24 kg, while men lost approximately 0.84 kg. 

Although some of this weight loss is attributed to water loss, infrared saunas create additional calorie-burning effects due to the body’s need to regulate its temperature.

However, while this boost can complement a weight loss plan, it alone is not enough to result in significant fat loss. Sustainable weight loss requires a combination of consistent exercise, healthy eating habits, and lifestyle changes.

Weight Loss with Infrared Saunas vs. Traditional Saunas

There are different types of saunas, each offering distinct benefits. 

Traditional saunas heat the air around you, causing your body to sweat, while infrared saunas use infrared light to directly penetrate the body’s tissues without heating the surrounding air. 

The Infrared Sauna’s deeper penetration may make infrared saunas more effective at promoting calorie burn and enhancing metabolism compared to their traditional counterparts.

How Many Calories Do You Burn in a Sauna?

Calories Burned in an Infrared Sauna

Infrared saunas may burn between 400 and 600 calories per 30-minute session. This higher range is due to the infrared waves penetrating deeper into the skin, which raises core body temperature more efficiently than a traditional sauna. The process stimulates the cardiovascular system and increases metabolic activity, similar to the body’s response during exercise.

A 2018 study found that people with larger body surface areas burned more calories in saunas due to their body’s increased need to regulate heat. This implies that the effectiveness of sauna sessions can vary depending on the individual, and factors such as weight, muscle mass, and fitness level influence the calorie burn.

Calories Burned in a Regular Sauna

For traditional saunas, the calorie burn can range from 25 to 300 calories per session. This lower range is because the body’s calorie expenditure is primarily focused on sweating and regulating core temperature without the deeper penetration provided by infrared saunas. 

If you want to maximise the calorie burn, longer sessions (within safe limits) or adding post-sauna exercises can enhance the effects.

How Sauna Calorie Burn Compares to Exercise

While saunas can elevate your heart rate, they don’t match the energy expenditure of moderate exercise. A small 2019 study of young overweight men found that participants burned about 73 calories during the first 10 minutes of a dry sauna session and more than 134 calories in the final 10‑minute. Energy expenditure increased with each cycle and correlated with body mass, but the overall effect was modest. The table below compares approximate calories burned by a 155‑pound person in 30 minutes across activities. For saunas, the range is extrapolated from the study’s 10‑minute results.

These figures highlight that a sauna session complements but does not replace exercise. Regular movement — whether walking, jogging or cycling — remains essential for cardiovascular health and sustainable fat loss. Saunas provide a gentle metabolic boost and aid recovery, but combining them with active workouts yields the best results.

So, is Sauna Good for Fat Loss?

Temporary vs. Permanent Fat Loss

While saunas can cause a temporary reduction in weight due to water loss, they are not effective for permanent fat loss on their own. The water weight you lose is quickly regained once you rehydrate. 

For fat loss, you need to create a calorie deficit, which is best achieved through consistent exercise and dietary adjustments.

The benefits of using an infrared sauna could be similar to moderate-intensity exercise; however, this does not replace the benefits of physical activity or resistance training, which are crucial for burning fat and building muscle mass.

Sauna and Detoxification: Myth or Reality?

The idea that saunas help detoxify the body is often marketed as a weight loss benefit. Saunas do cause sweating, which can release toxins and heavy metals like mercury and lead from the body. However, according to research, the amount of detoxification that occurs through sweating is minimal compared to the detoxification work done by your liver and kidneys.

So while saunas might support the detox process slightly, they should not be relied upon as the primary method for detoxification or weight loss. Instead, view sauna use as a complement to a balanced lifestyle rather than a replacement for exercise and healthy eating.

Other Health Benefits of Saunas that Support Weight Loss

Stress Reduction and Cortisol Management

Stress can be a major obstacle to weight loss. When you’re stressed, your body releases cortisol, a hormone that encourages fat storage, especially around the abdomen. 

Saunas create a relaxing environment that helps lower cortisol levels, reducing stress and promoting a more balanced hormonal environment conducive to weight loss.

Check out our Sauna Meditation 101 Guide to know more about how to use sauna to your advantage.

Studies have shown that regular sauna sessions can decrease oxidative stress and inflammation, similar to the effects of exercise, which may indirectly help with weight management by improving your mood and overall physical wellness.

Improved Exercise Recovery and Performance

Saunas can also aid in post-exercise recovery. The heat increases blood circulation, which helps reduce muscle soreness and inflammation. This benefit can be particularly useful for those on a weight loss journey, as quicker recovery times mean you can maintain a more consistent workout schedule.

Should you sauna before or after exercise? Read our article on Sauna Before or After Exercise: Guide.

Boosting Endocrine Function and Metabolism

The endocrine system, which includes glands like the thyroid and adrenal glands, plays a crucial role in metabolism and weight management. A balanced endocrine system supports optimal metabolic function. Infrared saunas have been noted to stimulate the endocrine system, promoting hormone balance and increasing ATP production at the cellular level.

This increase in ATP can boost energy levels, enabling you to perform better in workouts and stay active throughout the day, further supporting weight loss efforts.

Recommended Sauna Sessions and Timing

To get the best results safely, start with shorter sessions of 15–20 minutes and gradually increase as your body adapts. It’s recommended to use the sauna post-workout for recovery and calorie burn. However, limit sauna use to 2-3 times per week to prevent dehydration and maintain safety.

Risks of Using Saunas for Weight Loss

Dehydration and Health Risks

One of the most significant risks of using saunas is dehydration. Losing too much fluid without adequate replenishment can cause severe health issues. Mild symptoms include dizziness, extreme thirst, and headaches, but severe dehydration can be life-threatening.

Hydration and Duration Guidelines

Staying hydrated is crucial when using a sauna. According to Harvard Medical School, the average person loses about one pint of fluid during a sauna session, so drinking water before, during, and after your session is vital. Dehydration can lead to dizziness, headaches, and even more severe health risks if not managed properly.

Heart Health Considerations

People with heart conditions should consult their doctors before using a sauna. Saunas can lower blood pressure by causing blood vessels to expand, which may be beneficial for some but risky for others, especially those with arrhythmias or recent heart attacks. Always consult a healthcare provider if you have any pre-existing conditions.

Integrating Sauna Use into Your Fitness Routine

Use sauna time as part of a broader wellness plan. For example, alternate between cardio workouts and gentle stretching, then enjoy a 10–15‑minute sauna to aid recovery. Drink plenty of water or electrolyte drinks before and after sessions to prevent dehydration. People with chronic conditions such as diabetes, kidney disease or heart failure should consult a doctor before using a sauna. Pregnant people and older adults should also seek medical advice, since elevated body temperature can pose risks.