do saunas help you lose weight

Saunas have been used for centuries as a way to relax and unwind, but can they also help you lose weight? The idea of sitting in a hot room and sweating out excess pounds may seem appealing, but is it actually effective? In this article, we’ll explore the relationship between saunas and weight loss and whether or not they can help you shed those extra pounds.

What is a Sauna?

Before we dive into the potential weight loss benefits of saunas, let’s first define what a sauna actually is. A sauna is a small room or building designed to be heated to high temperatures, typically between 158-212°F (70-100°C). The heat is created by a stove or heater and the room is typically lined with wood or other heat-resistant materials. Saunas can be found in various settings, such as gyms, spas, and even in some homes.

Types of Saunas

There are several types of saunas, each with their own unique features and benefits. The most common types include:

  • Traditional saunas: These are the most common type of sauna and use a stove or heater to heat rocks, which then radiate heat throughout the room.
  • Infrared saunas: These saunas use infrared heaters to emit infrared light, which is absorbed by the skin and produces heat.
  • Steam saunas: Also known as steam rooms, these saunas use a steam generator to produce hot, humid air.

How Do Saunas Help with Weight Loss?

Increased Heart Rate


by Ellen Borglund (

One of the main ways saunas are believed to aid in weight loss is through an increase in heart rate. When you sit in a sauna, your body is exposed to high temperatures, causing your heart rate to increase. This increase in heart rate is similar to the effects of moderate exercise, which can help burn calories and potentially contribute to weight loss.

Sweating and Detoxification

Another way saunas may help with weight loss is through sweating and detoxification. Sweating is the body’s natural way of cooling down, and it also helps to eliminate toxins from the body. By sitting in a sauna and sweating, you may be able to rid your body of excess water weight and toxins, which can contribute to weight loss.

Relaxation and Stress Reduction

Stress and weight gain often go hand in hand, as stress can lead to overeating and weight gain. Saunas are known for their relaxing and stress-reducing effects, which may indirectly contribute to weight loss. By reducing stress levels, you may be less likely to turn to food for comfort, leading to a decrease in calorie intake and potential weight loss.

The Truth About Sauna Weight Loss

While saunas may have some potential benefits for weight loss, it’s important to understand that they are not a magic solution for shedding pounds. Here are some important things to keep in mind:

Water Weight vs. Fat Loss

It’s important to understand the difference between water weight and fat loss. Sitting in a sauna and sweating may cause you to lose water weight, but this weight will likely be regained once you rehydrate. It’s not a sustainable or healthy way to lose weight.

No Substitute for Exercise and Healthy Eating

Healthy food

by Brooke Lark (

Saunas should not be seen as a substitute for regular exercise and a healthy diet. While they may provide some benefits for weight loss, they should not be relied upon as the sole method for losing weight. A balanced diet and regular exercise are still the most effective ways to achieve and maintain a healthy weight.

Potential Risks

Saunas can be dangerous for certain individuals, such as pregnant women, people with heart conditions, and those with high or low blood pressure. It’s important to consult with a doctor before using a sauna, especially if you have any underlying health conditions.

Tips for Using Saunas for Weight Loss

If you’re interested in using saunas as a potential aid for weight loss, here are some tips to keep in mind:

Stay Hydrated

It’s important to stay hydrated while using a sauna, as you will be losing water through sweating. Be sure to drink plenty of water before, during, and after your sauna session to avoid dehydration.

Limit Your Time

It’s recommended to limit your time in a sauna to 15-20 minutes at a time. Spending too much time in a sauna can lead to dehydration and other potential health risks.

Combine with Exercise

For maximum weight loss benefits, consider combining sauna use with regular exercise. This can help increase your heart rate and burn more calories.

Be Consistent

Consistency is key when it comes to weight loss. If you decide to use saunas as a potential aid, be sure to use them regularly and in conjunction with a healthy diet and exercise routine.


While saunas may have some potential benefits for weight loss, they should not be relied upon as the sole method for shedding pounds. A balanced diet and regular exercise are still the most effective ways to achieve and maintain a healthy weight. However, if used in conjunction with a healthy lifestyle, saunas may provide some additional benefits for weight loss. As always, it’s important to consult with a doctor before making any significant changes to your health routine.