Does the Sauna Help You Lose Weight? Here’s What You Need to Know

So, you’ve just finished an intense workout, and relaxing in a sauna sounds like bliss. But are those sweat sessions doing more than just helping you unwind? How to Use Sauna? The idea that saunas can boost your weight loss journey is compelling, but does the sauna help you lose weight, or is it just another fitness myth? Here's what you need to know to separate fact from fiction and make informed decisions about using a sauna to support your goals.

To make your sauna experience even more effective, GoPolar’s new sauna app can help you achieve your objectives, like losing weight and improving overall health. This app is incredibly user-friendly, with easy-to-use tools and features that make it easy to create personalized sauna sessions that fit your unique needs and goals.

What Is a Sauna, and How Does It Work?

A sauna is a sanctuary of heat, traditionally rooted in Finnish culture. It's a space where you let warmth encircle you, encouraging your body to release tension and toxins through sweat. Traditional saunas use wood or electric heat to warm the air, creating a hot and humid environment. 

Heat Sources and Temperature

Infrared saunas, on the other hand, utilize infrared heaters that penetrate your skin directly, offering a milder form of heat. In both types, the heat raises your core temperature and prompts intense sweating, which can help detoxify the body. Traditional saunas generally operate between 150°F and 195°F, while infrared saunas range from 120°F to 150°F.

How Heat Works Wonders

The heat of a sauna does more than make you sweat. Once inside, your body responds to the rise in temperature by increasing heart rate and blood flow. This acts like a gentle workout for your cardiovascular system, enhancing circulation and delivering oxygen-rich blood to your muscles. 

The warmth also helps relax muscles and joints, reducing tension and promoting relaxation. The heat encourages the release of endorphins, your body's natural painkillers, leaving you feeling relaxed and rejuvenated.

The Sauna Effect on the Body

The effects of sauna bathing on the body are profound. The heat-induced sweating helps detoxify your system by flushing out impurities and toxins. As your heart rate increases, your cardiovascular system gets a gentle workout, improving circulation and boosting overall heart health. The endorphins released during a sauna session can:

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• Help reduce pain
• Leave you feeling euphoric

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How to Use a Sauna

Using a sauna is simple, but there are a few things to remember to ensure a safe and enjoyable experience. Before entering the sauna, it’s important to drink plenty of water to stay hydrated. Once inside, start with a few minutes and gradually increase the time as your body adapts to the heat. Listen to your body and exit the sauna if you feel lightheaded or dizzy. 

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After your sauna session, take a cool shower to rinse off the sweat and help cool your body down. Drink plenty of water to replenish lost fluids and continue rehydrating throughout the day.

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Does the Sauna Help You Lose Weight?

You might leave a sauna and notice the scale drop, but don’t be fooled. What you're shedding is primarily water weight. Dietitian Keri Gans explains that this number will bounce back once you rehydrate. 

Sauna researcher Dr. Joy Hussain says that science doesn't support meaningful fat loss from sauna use. Although saunas can help with relaxation, which might indirectly aid weight loss by reducing stress-related eating, Gans emphasizes that saunas should complement, not replace, traditional weight loss methods like healthy eating and exercise.

Saunas and Metabolism: A Lukewarm Connection

The idea that saunas boost metabolism sounds enticing, but the evidence needs to be more balanced. Some studies suggest that infrared saunas burn a few extra calories, but the data is limited, and the results could be more consistent. For example, one small study found that infrared saunas could burn 400–600 calories in 30 minutes, while another study saw minor metabolic changes from sauna sessions, but these weren’t significant or consistent. Don’t count on saunas to rev up your metabolism meaningfully.

How Many Calories Can a Sauna Burn?

The calorie-burning potential of saunas varies depending on the type. While traditional saunas heat the air around you, infrared saunas use infrared to heat your body directly. This can lead to more efficient calorie burning, with some studies suggesting that you can burn between 400 and 600 calories in a 30-minute infrared sauna session. But again, the weight loss from these sessions is mostly water weight, not fat.

Improved Lipid Profile: A Sauna Surprise

One surprising benefit of sauna use is its potential to improve your lipid profile. A 2014 study found that regular sauna sessions resulted in a decrease in total cholesterol and low-density lipoprotein (LDL), similar to the effects of moderate-intensity exercise. This suggests that saunas might have cardiovascular benefits, even if they don’t directly impact weight loss.

Detoxification: Sweating Out Toxins

Saunas can help you sweat, which may aid in detoxification by flushing out toxins and impurities from your body. This can include heavy metals like:

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• Lead
• Zinc
• Copper
• Nickel
• Mercury

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While detoxification alone won’t lead to significant weight loss, it can help your body function more efficiently, supporting your weight loss efforts.

Stress Reduction: A Sauna’s Secret Weapon

Stress is a known contributor to weight gain and a barrier to weight loss. Saunas can help you relax and reduce stress, indirectly supporting your weight loss goals by reducing stress-related eating and cravings. The endorphins released during a sauna session can help counteract cortisol, the stress hormone that encourages your body to hold onto fat.

Increased Exercise Capacity: Breathing Easier

Saunas also help you exercise more effectively by improving your respiratory function and exercise capacity. This can help you work out more intensely or for extended periods, supporting your weight loss efforts.

How Much Weight Can You Lose in a Sauna?

Have you ever wondered how much weight you can lose in a single sauna session? According to Harvard Medical School, the average person loses about a pint of fluid during a short sauna stint. That translates to potentially shedding up to two pounds of water weight, depending on how much you sweat and the length of your session. But remember, this is mostly water weight, not fat, and it will return as soon as you rehydrate.

Rehydrate: Why Sauna Weight Loss is Temporary

The weight loss you experience from a sauna session is temporary. As soon as you hydrate after leaving the sauna, you’ll regain the fluid weight you lost. Saunas can help you sweat and detoxify, but they aren’t a fat-loss magic bullet. Focus on a balanced diet and regular physical activity for sustainable weight loss. Use sauna sessions as a complement to these efforts, not a substitute.

Boost Your Burn: Combining Cardio and Sauna for Weight Loss

While sitting in a sauna alone won’t burn many calories, you can maximize its benefits by pairing it with cardio. A cardio workout before a sauna session can help you burn more calories and speed up your weight-loss process. This combo can also help you recover faster and feel less sore after exercise.

Level Up Your Cold Plunge and Sauna Routine with the GoPolar Sauna App

Our sauna app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

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• Track your cold plunge, shower, and sauna sessions with your Apple watch. 
• Monitor your sauna session and review your heart rate during a session
• Access trends in the app using Apple Health data
• Track your scores in our leaderboard/community.

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With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Does the Type of Sauna Matter?

When it comes to meaningful weight loss, the type of sauna doesn’t matter. But if you’re talking about water weight, you’re likelier to lose it in a dry sauna than a steam sauna. High humidity, such as levels in the steam sauna, saturates our skin with moisture and reduces our ability to produce sweat. 

Sweat vs. Condensed Air

Even though you feel like you’re sweating more in a steam room, the droplets on your skin are more likely to be condensed air from the humid air than sweat or perspiration. In a dry sauna, no significant moisture in the air interferes with your ability to sweat. So, you’ll lose water weight. But again, this isn’t meaningful weight loss. Realistically, it doesn’t matter what type of sauna you choose since it is a temporary solution to weight loss.

Is It Good To Lose Weight Through Sauna?

Using a sauna might seem like an easy way to lose weight, but any weight you lose is mostly water weight. This is different from the kind of weight loss that provides lasting results. When you sweat in the heat, your body loses fluids, which you need to replace. 

Staying dehydrated is a bad idea. While it's true that your heart rate rises slightly in a sauna, and you might burn a few more calories than sitting at room temperature, the effect is minor. The calories burned in a sauna session don't compare to what you lose through exercise.

The Role of Saunas in a Balanced Weight Loss Plan

Doctors emphasize balance in any weight loss program. Using a sauna by itself won't help you lose much weight. Still, it can be part of a healthy plan combined with regular exercise, a nutritious diet, and other lifestyle changes. Saunas can aid recovery after workouts and help you relax, but they aren't a quick fix for shedding pounds.

Who Should Avoid Saunas for Weight Loss?

No one should rely solely on saunas to lose weight. They need to lead to lasting results. Saunas are generally safe, but some people should be cautious or avoid them. This includes people with heart conditions and pregnant individuals. 

It’s not recommended to attempt weight loss during pregnancy. Consult a healthcare professional before using a sauna, especially if you have health concerns. Focus on proven strategies for weight loss, such as:

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• Exercising
• Eating healthy foods
• Staying hydrated
• Getting enough sleep
• Seeking help from dietitians or other professionals if needed

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Track Your Cold Plunges and Saunas with GoPolar

Our sauna app is the go-to resource and tracking app for people who like to do cold plunges and saunas. With GoPolar's cold plunge app, you can track your cold plunges, cold showers, and sauna sessions with your Apple watch. 

After your plunge or sauna session, you can review your heart rate during a session, see trends in the app with Apple Health data, and track your scores in our leaderboard/community. With our app, you can also find the best spots to cold plunge in your area! 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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11 Additional Benefits of Using Saunas

1. Sauna: A Heart's Best Friend

Saunas are a sweet deal for your heart. Research shows they help in different ways. For instance, they make your arteries and nervous system work better. This is excellent news for those with heart issues. A study from Finland found regular sauna users had a 63% lower chance of sudden heart death. Spend over 20 minutes in the sauna at least four times a week. That's the magic formula.

2. Sauna Helps Blood Pressure

Saunas can give your blood pressure a boost — in a good way. Even though your heart rate and blood pressure go up temporarily, like during exercise, using a sauna can help lower blood pressure over time. If you have hypertension, saunas can help reduce it. If you don’t, saunas can lower your risk of getting it.

3. Saunas for Your Brain

Saunas might protect your brain, too. Regular sauna use may lower your risk of developing dementia and Alzheimer’s disease. One study showed men who used the sauna four to seven times a week cut their risk of these brain conditions by more than half.

4. Muscle Recovery Sauna Style

Saunas help sore muscles recover. The heat releases a brain-derived neurotrophic factor, which helps heal muscles. It also increases blood flow to your muscles, aiding recovery.

5. Sauna for Joint Pain

Saunas can ease joint pain and improve range of motion. People with conditions like rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. People with fibromyalgia and low back pain notice a decrease in their chronic pain. You might still benefit from sauna use even if you don’t have these conditions.

6. Breathe Easier with Saunas

Saunas can also help with breathing problems. People with asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) report they feel like they breathe better after using a sauna. Studies show their lungs function better, too.

7. Saunas and Your Skin

Regular sauna use might not do much for most people’s skin. But if you have psoriasis, saunas can reduce skin plaques and scales.

8. Sauna for Stress Relief

Saunas can help reduce stress and reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly notice increases in appetite and relaxation.

9. Sauna Detox

Some people use saunas as part of a detox program. Sweat can help detox things like heavy metals from your body. It might be more effective to sweat from exercise, though. More research is needed to know if sauna detox programs are beneficial for health.

10. Fewer Colds with Saunas

Using the sauna once or twice a week might help you avoid colds and viral infections. People who use the sauna regularly have a lower risk of upper respiratory infections and pneumonia.

11. Sauna and Sleep

Saunas might help improve sleep. Increasing body temperature after the sauna might help restore your natural circadian rhythm. People report better sleep the night after using a sauna. More research is needed to understand the effects of saunas on sleep.

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6 Top Tips for Using a Sauna to Lose Weight Safely

1. Stay Hydrated: The Golden Rule of Sauna Use

Before you step into the sauna, make sure you're well-hydrated. When you sweat, your body loses fluids and electrolytes, which can lead to dehydration. Start by drinking a glass of water before your session. Once you're done, consider having a sports drink to replenish lost electrolytes. This keeps you feeling your best and prevents unwanted side effects like dizziness.

2. Start Slow: Don’t Overdo It

Begin with shorter sessions when you're new to the sauna. Your body needs time to adjust to the intense heat. Try five minutes first and gradually work your way up to longer sessions. Avoid staying in for more than 20 to 30 minutes as you build tolerance. Listen to your body, and don’t push yourself beyond your limits.

3. Timing Is Everything: Post-Workout Only

Save time in the sauna after your workout. Hitting the sauna before exercise can make you dehydrated and dizzy. It can also lead to muscle strain. The sauna helps your body relax and enhances your post-workout recovery, so use it wisely.

4. Alcohol and Saunas Don’t Mix

Steer clear of alcohol before using the sauna. Drinking can increase your risk of dehydration, low blood pressure, and even sudden death. Studies have shown that alcohol consumption is often linked to sauna-related incidents. Play it safe and avoid any alcohol before your sauna session.

5. Supervision Required: Kids and Saunas

Children six and older can safely use a sauna only with supervision. Limit their time to no more than 15 minutes at a stretch. This helps ensure they stay safe and comfortable.

6. Eye Irritations: Hold Off Until Healed

If you’re dealing with eye irritations, avoiding the sauna until they heal is best. Many people have reported eye issues after sauna sessions, sometimes severe enough to require hospitalization. Let your eyes recover fully before your next visit.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Saunas aren’t just for relaxing. They can help with weight loss, too. When you sit in a sauna, your heart rate goes up. This makes your body work harder. As a result, you burn more calories. Some studies suggest that regular sauna sessions can even mimic the effects of moderate exercise. 

It’s essential to remember that most weight lost in a sauna session is water weight, quickly regained with rehydration. Saunas should be part of a balanced routine that includes healthy eating and exercise.

Enhance Your Recovery With Sauna and Cold Plunge

Think of sauna and cold plunge sessions as a dynamic duo for recovery. They can help reduce muscle soreness and speed up recovery after a workout. The heat from the sauna relaxes muscles and increases circulation, while the cold plunge reduces inflammation and soothes tired muscles. Alternating between hot and cold can enhance these effects, helping you bounce back faster.

Track Your Progress With the GoPolar App

Knowing how your body responds to sauna and cold plunge sessions can help you get the most out of your recovery routine. The GoPolar app lets you track your sessions and heart rate to see how your body adapts over time. You can also connect with others in the GoPolar community and find the best spots to cold plunge in your area. 

Download the app for free and take your recovery to the next level.