Does a Sauna Help in Weight Loss?

Sauna helps in Weight Loss.

Many people hope a sauna is an easy way to lose weight without dieting. A sauna does make you sweat out water, and it helps you relax. But the weight you lose in a sauna is almost all water, and it comes back as soon as you drink.

So, does a sauna help with weight loss? About 60% of an adult's body is water. In a sauna, you lose some of that water as sweat, so the scale drops. Harvard Health notes the average person sweats out about a pint during a short sauna session, which is roughly a pound.

But the weight you lose is water weight, not fat. Your body fat stays the same, so exercise and diet are what actually reduce fat. Many people still have questions about using a sauna, like how to use it safely and how long to stay in, so this article answers them.

How to use a sauna for weight loss?

Photo by Arto J, CC BY-SA 3.0, via Wikimedia Commons

Some people treat the sauna as a test of endurance and stay as long as they can. That raises the risk of dehydration, dizziness and overheating, and it doesn't burn any more fat.

So how should you use a sauna? A sauna can be relaxing and may have some health benefits if you use it correctly. It won't burn fat, so treat it as recovery and relaxation, not as a weight loss tool. Here are some tips to use it safely:

1. Before going to the sauna, take a post-workout shower.
2. Hydrate yourself before going to the sauna, and drink two to four glasses of water afterward.
3. Try to avoid it if many people are there in a sauna.
4. Choose a heat level you tolerate well, and leave right away if you feel dizzy or unwell.
5. Keep sessions to about 15 to 20 minutes at most, and avoid alcohol before and after.

Is a sauna good for weight loss?

A common myth is that saunas remove toxins from your body. Your liver and kidneys do that, not sweat. Some observational studies from Finland have linked regular sauna use with a lower risk of high blood pressure, sudden cardiac death and cardiovascular disease, but these studies show a link, not proof, and they don't show fat loss.

Is a sauna good for weight loss? Not really. A sauna makes you sweat out water, so the scale drops for a few hours. Once you rehydrate, which you need to do, the weight comes back. A sauna does not burn a meaningful amount of fat.

How Many calories can you burn in a sauna after working out?

Photo by Santeri Viinamäki, CC BY-SA 4.0, via Wikimedia Commons

If you use the sauna after a workout, you may wonder how many extra calories it burns. There is no simple way to measure it, and research estimates vary.

Your heart rate rises in the heat, so you burn somewhat more calories than when sitting at rest, but the extra amount is small compared with exercise. Even daily sessions would add up to very little fat loss. Saunas typically run at about 150 to 195°F (66 to 91°C). (1)

How long should you stay in a sauna for weight loss?

A short session of 5 to 10 minutes is a good start. Staying longer will not burn more fat; it only makes you lose more water. If you use the sauna after a workout, drink water first, since you have already lost fluid through sweat.

Harvard Health advises limiting sessions to 15 to 20 minutes. Beginners should start shorter. Staying longer raises the risk of dehydration and overheating.

Sauna Before or After workout for weight loss?

A sauna won't make you lose fat, but timing still matters for comfort and safety.

So what is the best time to use a sauna? Many people prefer it after exercise, as part of their cool-down routine. Shower first, drink water, then use the sauna. Avoid it if you feel dizzy or very dehydrated after a hard workout.

How Much Water Weight can you Lose in a Sauna

Remember, a sauna removes only water weight, not fat. Your body needs that water, and you should replace it.

But how much water weight can you actually lose in a sauna? Harvard Health says the average person sweats out about a pint during a short session, which is roughly one pound. This weight is not lost permanently, so it doesn't add up over a month.

When you leave the sauna and drink water, the water weight comes back, and it should. Sweating does not detox your body in any meaningful way. (1)

Which sauna is better for weight loss?

Buying a sauna is a big investment, so research your options. No sauna is better for weight loss than another, since none burns fat, but here are some popular home infrared saunas for relaxation. Most of those below are one-person saunas. Check current specifications, safety certifications and warranty with the seller before you buy:

1. Dynamic Barcelona Far Infrared Sauna

The Dynamic Barcelona is a far infrared sauna sold as a one- to two-person model. It is built from Canadian hemlock wood and is designed to be assembled at home.

Features and Specifications

This Infrared sauna is unique as compared to other saunas of the same class. Some of the unique features of this particular area:

Build Quality

The cabin is mostly wood inside and out, which gives it a natural feel. Wood walls help hold the heat during a session.

Features

Infrared saunas typically run at lower temperatures than traditional saunas and take some time to warm up. A control panel lets you set the temperature and session time.

Comfort Level

The wooden bench is comfortable to sit on, and the sauna has built-in speakers so you can play relaxing music.

2. Radiant Saunas – Hemlock Ceramic Infrared Sauna

This sauna is made by Radiant Saunas. Check the listing for its current electrical safety certifications.

Features and Specifications

It has a solid set of features for a one-person sauna.

Build Quality

This model uses ceramic infrared heaters and a hemlock wood cabin.

Features

It has an LED control display, which makes it easy to operate.

Comfort Level

The wooden bench is comfortable, and a built-in music connection lets you play relaxing music.

3. Dynamic “Alicante” one person Bio Ceramic Far Infrared Sauna

Dynamic Saunas makes this one-person infrared sauna. It is an updated version of one of the brand's earlier designs.

Features and Specifications

Build Quality

The cabin is made of Canadian hemlock, and it uses bio-ceramic infrared heaters to spread heat around the cabin.

Features

The controls are simple, which makes this sauna easy to use.

Comfort

The wooden bench is comfortable, and you can connect a music player to its speakers.

4. JNH Lifestyles ENSI Collection – 1-Person Zero EMF Sauna

This sauna is made by JNH Lifestyles. The company markets it as a low-EMF (electromagnetic field) model. It is compact enough to fit in a small room.

Features and Specifications

JNH Lifestyles is a well-known seller of home infrared saunas, and this model has a good set of features.

Build Quality

The cabin is made of Canadian hemlock. Check the listing for details on the wood source and wall construction.

Features

It has digital controls that you can use from inside the sauna.

Comfort

It comes with speakers and a 3.5 mm jack, so you can connect your phone and play music. It also has warm LED lighting.

5. JNH Lifestyles MG117HB Joyous 1 Person Far Infrared Sauna

This one-person sauna from JNH Lifestyles is designed for relaxing at home.

It is a compact option for smaller spaces. Like other saunas, it can help you relax and may ease sore muscles, but it won't detox your body or reduce body fat.

Features and Specifications

Check the current warranty terms before you buy. Many customers review it positively on Amazon.

Build Quality

The interior is made of Canadian hemlock wood, which is comfortable and helps hold the heat.

Features

Like other one-person infrared saunas, it needs some time to warm up before a session. Its compact size makes it easier to place in a home.

Comfort

The JNH lifestyle built and designed this infrared sauna to provide a great look and give the best user comfort. The sauna comes with pre-installed sound systems, including two premium speakers, which you can see in the above image, and a standard 3.5mm jack.

It also has warm LED lighting. Combining relaxing music and a sauna can help you unwind and relieve stress.

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In Summary

A sauna can be a pleasant way to relax, but it is not a weight loss tool. The weight you lose is water, and it returns when you rehydrate. For real fat loss, combine a balanced diet with regular exercise, and if you use a sauna, keep sessions short and stay hydrated.

Sources

• Sauna health benefits: Are saunas healthy or harmful?, Harvard Health
• Physical Activity Guidelines for Adults, CDC