Saunas are whole-body heat therapies that promote relaxation and wellness. Heated to 150-195°F (66-91°C), saunas can encourage sweating, temporary weight loss, and increased calorie burn. While water loss contributes to short-term weight changes, research also suggests heart rate elevation may aid in burning calories.

How Saunas Can Affect Weight

Promotes Loss of Water Weight

The heat in a sauna raises skin temperature to around 104°F (40°C), causing sweat and fluid loss. People with higher BMIs often lose more body mass because of increased body surface area, which promotes sweating. Research shows women with BMI ≥25 lost twice the body mass percentage compared to women with BMI ≤18.5.3

Burns Calories

Saunas can slightly increase calorie expenditure. A Finnish study found that participants burned an average of 73 calories during the first 10 minutes of a sauna session, with up to 134 calories burned in the last session.4 Elevated heart rate in the sauna mimics light exercise, supporting calorie burn.5

Other Health Benefits of Saunas

Sauna use offers more than weight loss:

  • Boost Heart Health: Regular sauna use is linked to lower risk of sudden cardiac death.6

  • Prevent Colds: Sauna users may have reduced risk of respiratory infections.7,8

  • Relieve Stress: Heat therapy can lower cortisol levels, promoting relaxation.9

  • Manage Psoriasis: Sauna sessions may reduce plaques and scales on the skin.10

  • Lower Dementia Risk: Using saunas 4-7 times weekly may reduce Alzheimer’s risk.11

  • Reduce Muscle Soreness: Post-exercise sauna use can aid recovery.12

  • Decrease Joint Pain: Saunas may relieve discomfort in arthritis or ankylosing spondylitis.1

Types of Saunas

  • Traditional Sauna: Dry heat at 150-195°F, with humidity controlled by sprinkling water on rocks.2

  • Electric Sauna: Modern saunas heated by electric heaters, often with temperature displays.2

  • Wood-Burning Sauna: Uses burning wood to heat rocks; temperature controlled by burn rate.2

Other Heat Therapy Rooms

  • Infrared Rooms: Radiant heat, often used for muscle relaxation.2

  • Steam Rooms: 100% humidity, lower temperatures (110-120°F), similar benefits to saunas.2

Risks and Considerations

  • Dehydration: Most common risk; stay hydrated and limit sessions to 10-20 minutes.35

  • Heat Sensitivity: Claustrophobia, agoraphobia, or heat intolerance may limit sauna use.14-16

  • Blood Pressure Concerns: People with orthostatic hypotension should exercise caution.17

  • Fertility Considerations: Frequent sauna use may temporarily reduce sperm production.18

Complementary Weight Loss Strategies

Saunas should complement, not replace, lifestyle habits:19,20

  • 30 minutes of moderate exercise 3-5 times per week

  • Strength training

  • Adequate sleep (7-9 hours nightly)

  • Calorie-conscious diet and portion control

  • Replace high-calorie foods with fruits and vegetables

  • Eat slowly and use smaller plates

  • Plan non-food rewards for meeting goals

A Quick Review

Saunas may support weight loss through temporary water loss and modest calorie burn. They provide numerous health benefits, including improved heart health, reduced stress, decreased joint pain, and better mental well-being. Consult your healthcare provider if you have underlying conditions before using a sauna regularly.