Is the Sauna Good for Weight Loss? What Science Really Says
Key takeaways:
A sauna is unlikely to cause significant, long-term weight loss. But it may contribute to a complete weight management plan.
Sitting in a sauna temporarily increases calorie burn, reduces water weight, and relieves stress, which can aid weight loss.
Prioritize a balanced diet, regular exercise, and plenty of sleep for more progress on your weight-loss journey.
When you want to lose weight and keep it off, helpful strategies can make all the difference. It’s natural to wonder if specific workouts, supplements, and apps can help you slim down. Sitting in a sauna might spark your curiosity, too. Maybe you already use a sauna to relax or ease joint stiffness. And you sure get sweaty while you’re in there. So, is the sauna good for weight loss?
It’s not a quick fix. But regularly sweating it out in the sauna could support your weight-loss journey. Here’s how.
Is a sauna good for weight loss?
The short answer? While there are some powerful sauna benefits, it’s unlikely to cause significant weight loss. You might be a few pounds lighter after sitting in a sauna, but it’s probably because you lost some water weight. There’s not much research about whether regular sauna sessions can lead to long-term weight loss. But it might help weight loss in a few small ways.
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Reduces water weight
When you sweat in a sauna, you lose some water, but this water weight loss is temporary. You’ll gain it back when you rehydrate after your sauna session. In fact, some research on how much water you sweat out in the sauna was done to recommend how much water to drink afterward.
One study found it’s common to lose around 1% of your body weight after a 30-minute sauna session. But how much you sweat out depends on several factors, including:
How hot and humid the sauna is
How long you stay in the sauna
How many breaks you take (and how long your breaks are)
How much and what you drink during your session
The total amount of water in your body can fluctuate by up to 5% a day. That’s part of the reason why experts often recommend weighing yourself at the same time every day. Temporary changes in water weight don’t indicate fat loss or sustainable, long-term changes on the scale.
May boost metabolism
Sitting in a sauna might help you burn more calories because your body works harder to cool you down in the heat.
In a small study, inactive men who are considered overweight sat for four 10-minute sauna sessions with 5-minute breaks in between. They burned more calories in the later sessions. They also had higher rates of excess postexercise oxygen consumption (EPOC). That means the men burned more calories than usual after their sauna time ended.
What else can you do to boost your metabolism? Consider proven strategies to give your metabolism a little boost.
Can you lose weight without dieting? Yes, these expert-approved tips can help.
How often should you weigh yourself? It depends on your health goals and other factors. Here’s what you need to know about regular weigh-ins.
Over time, burning more calories can give your metabolism a little boost.
Lowers stress
Saunas have long been used for relaxation. Living with less stress doesn’t just feel good, it can also improve your health and well-being. It might also help you achieve or maintain a comfortable weight. When you’re stressed, your body stores fat differently, and you may be more likely to crave foods high in sugar and fat. That makes it harder to stick to your balanced eating habits.
What types of saunas are best for weight loss?
There’s no one best type of sauna for losing weight. Any sauna you use can help you burn some calories, shed water weight, and feel more relaxed.
The two main types of saunas are:
Traditional saunas: Sometimes called “Finnish” saunas, traditional saunas are small, heated rooms warmed by wood, electricity, or gas. They are relatively low in humidity (compared to a steam room, which heats water to create steam that warms a room).
Infrared saunas: Infrared light sources directly heat your body instead of the air around you.
Who should not use a sauna for weight loss?
No one should rely on saunas for weight loss because they don’t lead to significant or lasting results. But sauna use can be helpful in a complete weight management plan.
Saunas are generally safe, especially if you don’t sit in them too long. But some people need to take extra caution or avoid saunas altogether. This includes people with heart conditions and those who are pregnant. It’s also generally not recommended to lose weight during pregnancy.
Talk to a healthcare professional before using a sauna if you have any health conditions or concerns. And be sure to prioritize tried-and-true weight-loss strategies, such as:
Exercising regularly
Eating plenty of fiber, protein, and nutrient-rich foods
Getting enough sleep
Drinking lots of water
Enlisting help from a dietitian or other professional as needed
Should you use a sauna before or after a workout?
It’s generally better to use a sauna after a workout so you don’t get dehydrated during exercise. And even after a workout, it’s a good idea to replace lost fluids before sweating more in the sauna.
Adding sauna sessions to your postworkout routine may ease muscle soreness and support recovery. More research is needed to understand why, but it may be because the heat improves blood flow.
The bottom line
Sitting in a sauna burns some extra calories and makes you sweat, which can cause temporary water weight loss. You may also feel less stressed, which can support weight-loss efforts. But without a balanced diet, regular exercise, and quality sleep, you won’t see major, lasting weight loss from simply using a sauna.
That said, it’s generally safe to try if you’re curious. Talk to a healthcare professional before using a sauna if you have any recent or ongoing health concerns. They can create a weight-loss plan tailored to your needs, and it’ll be more effective than just getting sweaty.
Why trust our experts?
References
Ahokas, E. K., et al. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport.
American College of Obstetricians and Gynecologists. (2021). Can I use a sauna or hot tub early in pregnancy?
Beker, B. M., et al. (2018). Human physiology in extreme heat and cold. International Archives of Clinical Physiology.
Bhutani, S., et al. (2017). Composition of two‐week change in body weight under unrestricted free‐living conditions. Physiological Reports.
Centers for Disease Control and Prevention. (n.d.). Tracking your weight for women who begin pregnancy with obesity.
Heshmati, H. M., et al. (2023). Editorial: Stress-induced weight changes. Frontiers in Endocrinology.
Laukkanen, J. A., et al. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings.
Podstawski, R., et al. (2014). Sauna-induced body mass loss in young sedentary women and men. The Scientific World Journal.
Podstawski, R., et al. (2019). Correlations between repeated use of dry sauna for 4 x 10 minutes, physiological parameters, anthropometric features, and body composition in young sedentary and overweight men: Health implications. Biochemistry Research International.
