Can Saunas Help You Lose Weight? Here's What Experts Say
Forgive the shameless pun, but it’s hard to deny that sauna bathing is one of the hottest trends in the health and wellness space right now. Whether it’s part of a contrast therapy routine (in which a person alternates between cold and hot temperatures) or a simple post-workout shvitz, more and more folks are discovering the relaxing, inflammation-reducing benefits of sweating it out in a sauna. And it doesn’t hurt that they’re more accessible than ever before.
Despite its recent rise in popularity, saunas are, of course, nothing new. Researchers believe versions of the dry-heat practice date back some 10,000 years, and though Finland is often credited as the origin place of saunas, heat therapy has a home in many cultures, including the sweat lodges of the Indigenous Americans and the bathing houses of Japan.
Typically, when we talk about saunas, we’re talking about one of two types: Finnish (a.k.a, traditional) and infrared. 'Finnish saunas are usually wood-burning or electrically heated, and in those, the air gets much hotter—usually 150 to 212 degrees,' says Melissa Young, MD, a certified functional medicine specialist at Cleveland Clinic. 'Infrared saunas use light to make heat and the light waves penetrate deeper. They can be anywhere from about 110 to 140 degrees.' Because infrared saunas are heated to a cooler temperature (relatively speaking) many people tend to find them more comfortable than traditional Finnish saunas, Dr. Young adds.
As with any trending therapy, questions invariably arise about what exactly it can and can’t do for you. And given that many people leave a sauna feeling lighter and less inflamed, they may start to wonder if they’re actually losing weight from it. Could it really be that simple? (Spoiler alert: Most likely not.)
Meet the expert: Melissa Young, MD, is a certified functional medicine specialist at Cleveland Clinic. She is also board-certified in internal medicine.
How many calories do you burn in a sauna session?
Unlike other sweat-inducing activities like running or cycling, there isn’t a vast body of research to indicate exactly how many calories are burned during a typical sauna session (despite what various online calorie-burn calculators might lead you to believe).
One 2019 study following participants who engaged in four, 10-minute sauna sessions (with breaks in between) over the course of an hour found that the first 10-minute session yielded 73 calories burned, on average, while the last yielded 134 calories burned. But it’s worth noting the participant pool in that study was composed of young, sedentary, overweight men, and researchers theorised that body composition played a role in the level of energy expenditure (aka calories burned) during a session. As the authors noted: 'This study demonstrated that individuals with higher body mass, body area, body fat mass and muscle mass expend relatively more calories during sauna bathing.'
Therefore, results would likely be much different for other demographics, such as women or people with what is considered a “normal” body mass index (BMI).
Is the sauna actually useful for weight loss?
While it’s true that some people may see the scale number change after spending 30 to 40 minutes in a sauna, that is most likely water weight that’s been shed through the act of sweating, says Dr. Young. Once you take a few swigs from your water bottle, the number on the scale will likely creep back up to where it was before.
'I don't think there's good evidence at this time for true weight loss,' Dr. Young says.
Even if we work off the study premise that sitting in a sauna for 10 minutes burns, on average, 73 calories, that equates to about 219 calories during a 30-minute session. That means you would have to notch almost 16 of those 30-minute sessions in order to burn the equivalent of one pound (3,500 calories).
'[The calorie burn is] not going to be significant enough for the majority of people to have measurable weight loss,' Dr. Young says.
The Legitimate Health Benefits Of Using The Sauna
A sauna is probably not going to suddenly give you a snatched waist, but there are plenty of other benefits to using one, says Dr. Young.
'One of the top reasons – and we don't necessarily need any studies for this – is it can be very relaxing,' she says. 'We all need a little bit more calm time.'
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There’s also some data indicating that saunas can help with feelings of anxiety, depression, and stress. Sleep is also an area in which emerging research related sauna use is proving positive, specifically in how sauna use may help you sleep deeper and fall asleep faster.
Sauna isn’t just beneficial for mental health, but for physical health, as well. 'We're seeing research supporting that sauna can boost heart health and help with maintaining a healthy blood pressure,' Dr. Young says. While it’s not entirely clear why this is, Dr. Young says it’s likely due to an increase in heart rate from the heat, which could mimic the effect of cardiovascular exercise.
Health Benefits Of Regular Sauna Use
Relaxation
Improved heart health
Improved sleep
Muscle recovery
Reduced risk of dementia
Dr. Young says some small studies have also shown an improvement in chronic pain for sauna users. “I know a lot of athletes are using it to help in muscle recovery. We don't know all the biochemical factors in that, but at a minimum, it's helping with sore muscles and stiffness.”
There’s also research that shows an inverse link between sauna bathing and dementia and Alzheimer’s Disease – meaning regular use may be associated with a lower risk of dementia and Alzheimer's disease. (While the connection is not totally clear, it's possible that the way sauna usage can improve circulation may be at play.)
Who Should Avoid The Sauna
While sauna-bathing is a relatively safe practice, there are certain groups who should avoid it, says Dr. Young. They include:
Women who are pregnant
Children
People with heart issues
People with multiple sclerosis
People who experience seizures
And those who have recently had alcohol
Dehydration is a common concern for sauna users. Dr. Young recommends not only drinking plenty of water before and after but also taking a stainless steel or glass water bottle in with you to stay hydrated. Overall, she says, it’s important to listen to your body throughout the process. 'If you're nauseated or dizzy or feeling overheated, definitely step out,' she says. If you’re unsure whether a sauna is safe for you, definitely ask your doctor first.
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