Does a Sauna Help You Lose Weight? Get the Facts Here

Image by Patricia York


As the wellness industry continues to grow, so does the number of weight loss fads and trends that circulate through it. It can be challenging to know what truly works and what doesn't, but one popular weight loss method that has been around for years is the use of saunas. Many people believe that sitting in a sauna can help them shed those extra pounds, but is there any truth to this claim? In this article, we'll take a deep dive into the topic of saunas and weight loss, exploring the claims, the science, and the potential benefits and risks of using saunas for weight loss.

What is a Sauna?

Before we dive into the topic of weight loss and saunas, let's take a moment to discuss what a sauna is. A sauna is a small room or space designed to be heated to very high temperatures, typically between 158°F and 212°F (70°C and 100°C), using heated rocks, steam, or infrared technology. Saunas are traditionally used for relaxation, detoxification, and healing in various cultures around the world, including Finland, Russia, and Turkey.

Different types of saunas

Saunas come in various forms, each offering unique features and benefits. Traditional Finnish saunas utilize heated rocks to produce steam, resulting in a warm and humid atmosphere that induces sweating and promotes relaxation. In contrast, infrared saunas employ infrared heaters to directly warm the body instead of heating the surrounding air. This makes them an ideal choice for individuals who cannot tolerate the high humidity of traditional saunas. On the other hand, steam rooms are another sauna variation that employs moist heat to promote relaxation and detoxification.

Finnish Sauna, Image by Freepik

How saunas work

Saunas are a centuries-old tradition that uses heat to create an artificial fever in the body. When you sit in a sauna, the temperature inside increases, causing your body's core temperature to rise, which then triggers sweating. Sweating is a natural process that helps to flush out toxins and impurities from your body, leading to a cleaner and healthier system. Additionally, increased blood flow and circulation helps promote healing and relaxation, making saunas a therapeutic experience that benefits both the mind and body.

The Claim: Can Saunas Help You Lose Weight?

One of the main arguments for using saunas as a weight loss tool is that they can increase the body's metabolic rate. When you enter a sauna, your body responds to the high temperature by raising its core temperature, which can cause you to sweat. This sweating may help remove excess water weight and toxins from the body. Saunas also promote increased blood flow and circulation, which may aid in the body's ability to burn calories and fat.

While some studies suggest saunas can lead to modest reductions in body weight and body fat percentage, the evidence is not definitive. A 2018 study published in the Journal of Human Kinetics found that athletes who regularly used saunas experienced a decrease in body fat percentage, but other studies have not shown consistent results. It's important to note that any weight loss achieved through sauna use is likely to be temporary, primarily due to water weight loss rather than fat loss.

Furthermore, saunas are not suitable for everyone, especially individuals with certain medical conditions like heart disease or low blood pressure. Before incorporating saunas into your weight loss routine, it's important to consult with a healthcare professional.

The Science: How Saunas Affect the Body

Saunas have various effects on the body, including increasing heart rate, inducing sweating, and raising body temperature. These effects are thought to be responsible for the many potential health benefits associated with sauna use.

When you sit in a sauna, your body temperature rises, which causes your blood vessels to dilate and your heart rate to increase. This can improve circulation and blood flow, which may benefit cardiovascular health. In fact, studies have shown that regular sauna use may be associated with a reduced risk of cardiovascular disease.

Saunas also induce sweating, which can help to rid the body of toxins and other harmful substances. Sweat is produced by sweat glands located throughout the body, and it contains a variety of substances, including water, salt, and trace amounts of minerals and other compounds. Sweating is an important mechanism for regulating body temperature and keeping the body cool. It can also help to flush out harmful substances that may have accumulated in the body.

In addition to these effects, saunas may also have benefits for mental health and stress reduction. Sitting in a sauna can be a relaxing and meditative experience, and the heat and steam can help to soothe tense muscles and promote relaxation. Some studies have even suggested that regular sauna use may be associated with a reduced risk of depression and other mental health issues.

Other Potential Benefits of Sauna Use

While many people may be drawn to saunas for their potential weight loss benefits, a wide range of other potential benefits are associated with regular sauna use. Here are just a few:

1. Improved immune function: Some studies have suggested that regular sauna use may be associated with a stronger immune system, potentially due to the effects of heat and sweating on the body.

2. Pain relief: Saunas have been shown to have potential benefits for pain relief, particularly for conditions such as arthritis, fibromyalgia, and other chronic pain conditions.

3. Skin health: The sweating induced by saunas can help to unclog pores and improve skin health, potentially reducing the appearance of acne, blemishes, and other skin issues.

4. Improved athletic performance: Some athletes use saunas as a way to boost their performance, as the heat and increased heart rate can simulate the effects of exercise and potentially improve endurance.

5. Better sleep: Regular sauna use has been associated with improved sleep quality and duration, potentially due to the relaxation and stress-reducing effects of the sauna.

Risks and Precautions of Sauna

1. Dehydration: Saunas can cause you to sweat heavily, which can lead to dehydration if you don't drink enough fluids. Be sure to drink plenty of water before, during, and after your sauna session.

2. Heat exhaustion: Prolonged exposure to high temperatures can cause heat exhaustion, which can be a serious medical condition. If you start to feel lightheaded, dizzy, or nauseous during your sauna session, it's important to exit the sauna immediately and seek medical attention if necessary.

3. Skin irritation: The heat and sweat in saunas can cause skin irritation for some people, particularly if they have sensitive skin or pre-existing skin conditions. If you notice any redness, itching, or other signs of irritation, it's best to exit the sauna and avoid using it in the future.

4. Cardiovascular risks: While saunas can potentially benefit cardiovascular health, they can also be risky for people with certain heart conditions or who are taking certain medications. If you have a history of heart problems, it's important to talk to your doctor before using a sauna.

5. Pregnancy: Pregnant women should avoid using saunas, as high temperatures can be potentially harmful to both the mother and the fetus.

In the end, the question of whether saunas help you lose weight is not a simple yes or no answer. It depends on various factors, including your body composition, the specific type of sauna you're using, and how you incorporate sauna use into your overall weight loss program. With that in mind, if you're interested in using a sauna to support your weight loss goals, it's important to do your research and consult with a healthcare professional before getting started.