Curious if the sauna can help you lose weight? While a sauna session can burn calories and shed water weight temporarily, it’s not a lasting solution. Sustainable weight loss comes from consistent exercise and a balanced diet.
Relaxing in asaunacan help you lose some weight — but it’s not a miracle weight loss solution. That’s because losing weight from a sauna sesh is likely more short-lived than a viral TikTok.
On the simplest level, weight loss happens when your body expends more energy than it consumes. And amid steamy temps in a sauna, your bodyworks harderto stay cool, so itburns more calories. You’ll lose afew poundsofwater weightfrom all thatsweatdripping down your bod. But once yourehydrate, you’ll probably gain it all back.
So, if you want to sustainably lose weight, it’s not as easy as sweating in a sauna. Healthy weight loss results still require the OGs exercise and a balanced diet.
But here’s what the science says.
How can a sauna help you lose weight?
Might help you lose water weight
Losing water weight is themost notableform ofweight lossfrom hopping in the sauna. And it’s an effect often used by boxers, wrestlers, and MMA fighters to drop numbers on the scale fast.
It’s def not rocket science: Since theheatmakes you sweat, you’ll lose excess water stored in your bod. As a result, water loss from a single sauna sesh can help you lose acouple pounds.
But there’s a catch. Once you do rehydrate, the weight will come right back. And inadequately rehydrating can lead to complications from dehydration.
So, please knock back that water bottle! Your organs will thank you.
May boost heart rate and calorie burn
Much likehot yogaverses regular yoga, sitting in a hot room really does burn more calories than sitting in a regular temp room.
According to 2018 research, your body has to work a lot harder to stay cool in the heat (orice-cold), which can cause your heart rate to increase up to30 percent. This can temporarilyboost your metabolismand lead to increased calorie burn.
Keyword: temporarily. This calorie-burning effect will fade within a few hours, along with the benefits.
Could reduce stress and inflammation
If nothing else, sauna time might help you relax (self-careFTW), which might counteract weight gain brought on by stress.
Research has linked stress tobinge eating and weight gain, as well as aslower metabolism. So, in theory, treating yourself to somerelaxationvia a sauna sesh might help deplete stress levels and result in weight loss.
Saunas in particular can helpreduce oxidative stress and inflammation, similar to the effects of exercise. And who doesn’t love that floaty, blissed out feeling after a sweat sesh?
Just note: We still need more research to understand exactly how sauna’s relaxation effects translate to stress levels and weight loss.
What’s healthy weight loss, anyway?
According to the Centers for Disease Control and Prevention (CDC), losing weigh at a rate of about1 to 2 poundsper week is healthier and more sustainable than doing so at a quicker rate.
So, take it easy and skip out on fads with grandiose claims — we’re looking at you, weight loss lollipops andsnake diets. (And, yes, saunas.)
Does the type of sauna matter?
A sauna is generally defined by a room that’s heated to temps between 150 and 195ºF (66 and 91ºC). They can vary a lot depending on the style:Finnish-style saunasare dry heat, for instance, while Turkish bath houses are super steamy.
As long as they’re heated within this range, though, they should have similar effects when it comes to calorie burn, water weight loss, and increased heart rate.
So, whether it’s wood-burning, electrically-heated, infrared, or a steam room, they’ll have similar weight loss effects.
Can saunas be dangerous for weight loss?
Dehydration
News flash (or should we say heat flash?): Because high heat makes your body sweat and lose water weight, you may get superdehydrated.
Asmall 2019 studyshowed that sweating causes folks to lose about 1 pint of fluid. And extreme conditions — like a dry sauna competition — could lead a person to lose up to 13 liters of fluid.
Severe dehydration is a medical emergency. So, if you notice any of the following, get medical attention right away:
Heart health
High heat causes your heart rate to rise, and these fiery temps also cause your blood vessels to dilate and move closer to the skin’s surface. When these blood vessels expand, your circulation gets better and your blood pressure lowers.
Generally, this is a good thing forheart health. But if you have a heart condition, these changes could lead to potential health risks. Because of this effect, docs usually advise folks with irregular heart rate or a recent heart attack to avoid saunas.
And even though docs usually give people with high blood pressure the green light to use saunas, theAmerican Heart Associationwarns against moving between extreme hot and cold temps because it can further raise your blood pressure.
Who else should skip the sauna?
The following at-risk groups may want to avoid the sauna (or at least check with your doc first):
Tips to use a sauna safely
Using a sauna safely pretty much means avoiding dehydration and skipping the sauna if you’re in an at-risk group. With that in mind, here’s how to safely sweat on your next sauna visit:
Frequently asked questions
Do saunas help you lose stomach fat?
There’s no evidence that sitting in a sauna will help targetbelly fatspecifically. TBH, targeted fat lossisn’t a thing, anyway.
What saunas can do is temporarily boost heart rate, calorie burn, and water loss while reducing oxidative stress and inflammation, which might contribute to a healthier body and weight overall.
But much like super suspicious weight loss teas and “DROP WEIGHT FAST” gimmicks, the sauna is not a miracle fat loss remedy.
How long should I be in a sauna to lose weight?
To avoid dehydration and a serious toll on your body, experts recommend you hop out of the sauna after 15 to 20 mins. Again, sauna use isn’t going to offer long-term weight loss.
You’ll need to implement other healthy habits into your routine like exercise and nutrition to lose weight.
How many calories are burned in a sauna?
How many calories you burn in the sauna will depend on your unique body and how much energy you use while sweating it out.
Your heart rate can increase by about30 percentwhile in the sauna, which can lead to an increased calorie burn. But in terms of nailing down exact numbers, the science just isn’t there yet.
How much weight can you lose from saunas?
You might lose a couple pounds of water weight after using a sauna, but you’ll gain that weight back after downing some H2O. According to a2014 study, people who weigh more tend to lose more water weight after time in a sauna.
But in terms of saunas and long-term weight loss, it’s not going to get the job done.
Saunas can help lose water weight, but you’ll gain it back after rehydrating. Higher temps do cause a temporary increased heart rate and calorie burn, though — but it’s prob not dramatic enough to contribute to long-term weight loss.
As long as you use a sauna safely (hydrate up and for less than 20 mins), it could be a part of a healthy weight loss routine alongside abalanced dietand regularexercise. Since saunas reduce inflammation and can be relaxing, you might also experience some general health benefits that can help you reach yourfitness goals.
