Do Saunas Help You Lose Weight?

Written By: Timo
do saunas help you lose weight

If you’re a fan of saunas, you may have wondered if sweating it out in the heat could actually help you shed some pounds. While it’s true that saunas can lead to weight loss, it’s important to understand that most of this loss is due to water weight.

In this article, we’ll delve into the science behind weight loss during sauna sessions and explore the role of hydration in maintaining a healthy weight.

What is a sauna?

A sauna is a small room or house designed for sweating. Saunas have been used for centuries as a means of relaxation and purification, and they can be found in many cultures around the world.

Typically, saunas are heated to a high temperature (usually between 150-200°F) and are equipped with benches for sitting or lying down. Sometimes saunas are mistaken for steam rooms, which are similar in design but use steam instead of dry heat.

How much weight can you lose in a sauna?

Chart of a study looking at body mass loss (BML) in participants after sauna use
Source: R. Podstawski et al, “Sauna-Induced Body Mass Loss in Young Sedentary Women and Men”, The Scientific World Journal, vol. 2014, p. 4

It’s not uncommon to see a significant drop on the scale after a sauna session. But how much of this weight loss is actually fat, and how much is just water weight?

According to studies, sweat volume during sauna bathing can range from 0.6 to 1.0 kilograms per hour. This means that in a one-hour sauna session, you could potentially lose between half a kilogram and a full kilogram of weight.

However, it’s important to note that these estimates can vary based on factors such as the temperature and humidity of the sauna, as well as an individual’s personal sweat rate.

One study found that after 40 minutes of sauna bathing, the body mass loss (BML) of males was estimated at 0.65 kilograms, or about 0.75% of their body mass. Another study estimated the average total sweat secretion during a sauna session at 0.5 kilograms.

It’s worth noting that these estimates may not be representative of the average person’s BML during a sauna session. Other studies have found a wide range of BML values, from 400-600 grams (1 and 2) to 3.1 kilograms (4.1% of body mass) after a 2.5-hour sauna session (3).

The role of dehydration in weight loss

While it’s clear that saunas can lead to weight loss, it’s important to understand that most of this loss is due to water weight.

When we sweat, our bodies release water and electrolytes in an effort to cool down. This process can lead to dehydration, which is why it’s so important to rehydrate after a sauna session.

Not all weight lost in a sauna is water weight

To further explore the role of dehydration in weight loss, let’s look at a study conducted by Coles et al.

In this study, 10 male subjects participated in six 15-minute sauna sessions with 5-minute breaks in between. The sauna was dry and heated to a temperature of 48.9°C, which is very low compared to the typical temperature range (70-100°C) of traditional saunas.

The subjects participated in two trials: a euhydration trial, in which they drank water in a volume corresponding to the amount of body mass lost in the previous sauna session, and a dehydration trial, in which they did not ingest any fluids.

In the euhydration trial, the subjects lost an average of 0.33 kilograms of body mass, or about 0.4% of their body mass. In the dehydration trial, they lost an average of 1.99 kilograms, or about 2.3% of their body mass.

These results suggest that while weight loss during a sauna session is largely due to water loss, it does not account for all lost weight. In other words, you do lose some “actual” weight in addition to the fluids that you sweat out.

Is sauna-induced weight loss sustainable?

While saunas can lead to short-term weight loss, it’s important to understand that this weight loss is not likely to be sustainable in the long term. As mentioned earlier, most of the weight lost during a sauna session is due to water weight, and this weight will be regained once you rehydrate.

However, there is limited research on the potential long-term effects of sauna use on weight loss, and more research is needed to fully understand the potential weight loss benefits of sauna use.

The importance of hydration

While saunas can lead to weight loss, it’s important to remember that this weight loss is largely due to water loss. To maintain proper hydration levels, it’s crucial to rehydrate after a sauna session. Failure to do so can lead to dehydration, which can have negative effects on your health and well-being.

To ensure that you’re properly hydrated, it’s recommended to drink water before, during, and after a sauna session. As a rule of thumb, the higher your BMI, the more you need to hydrate.

If you’re participating in a particularly intense sauna session or are sweating heavily, you may want to consider replenishing your electrolytes by drinking a sports drink or eating a banana.

Other potential benefits of sauna bathing for losing weight

While the weight loss effects of sauna use are largely due to water loss, there may be other factors that contribute to any potential weight loss benefits. One such factor is the potential impact of sauna use on metabolism.

A study by Leppänen et al. found that sauna bathing increased the metabolic rate of participants by 25-33%. This increase in metabolism could potentially lead to increased calorie burning and weight loss over time.

However, it’s worth noting that this study was small and more research is needed to fully understand the effects of sauna use on metabolism.

In addition to its potential impact on metabolism, sauna use has also been linked to other health benefits that could potentially contribute to weight loss. For example, sauna use has been shown to improve cardiovascular health, reduce inflammation, and reduce stress. All of these factors could potentially contribute to weight loss by improving overall health and well-being.

It’s also worth noting that sauna use may simply be a useful tool for promoting healthy habits. For example, participating in regular sauna sessions may encourage you to prioritize hydration and make other healthy lifestyle choices that could potentially lead to weight loss.

While more research is needed to fully understand the potential weight loss benefits of sauna use, it’s clear that saunas offer a host of other health benefits that could potentially contribute to weight loss.

Conclusion

In conclusion, saunas can lead to weight loss, but most of this loss is due to water weight. It’s important to rehydrate after a sauna session to maintain proper hydration levels and avoid dehydration.

While some studies have suggested that regular sauna use may have a modest impact on body weight and body fat, more research is needed to fully understand the potential weight loss benefits of sauna use.

Regardless of its potential weight loss effects, saunas can offer a host of other benefits, including relaxation and stress relief, so don’t hesitate to indulge in a sweat session if you enjoy it. Just remember to stay hydrated!

FAQ

How much weight can I expect to lose in a sauna session?

Sweat volume during sauna bathing is estimated at 0.6 to 1.0 kilograms per hour, although individual responses may vary. In a 40-minute sauna session, males were estimated to lose 0.65 kilograms, or about 0.75% of their body mass. Other studies have found a wide range of BML values, from 400-600 grams to 3.1 kilograms after a 2.5-hour sauna session.

Is the weight loss from saunas mostly water loss?

Yes, most of the weight loss during a sauna session is due to water loss through sweat. It is important to rehydrate after a sauna session to replace the fluids lost.

Is sauna-induced weight loss sustainable?

No, the weight loss from saunas is not likely to be sustainable in the long term. Most of the weight lost during a sauna session is due to water weight, and this weight will be regained once you rehydrate. There is also limited research on the potential long-term effects of sauna use on weight loss.

Can sauna use increase metabolism and contribute to weight loss?

A study found that sauna bathing increased the metabolic rate of participants by 25-33%. This increase in metabolism could potentially lead to increased calorie burning and weight loss over time. However, it’s worth noting that this study was small and more research is needed to fully understand the effects of sauna use on metabolism.

Are there any other health benefits of sauna use that could potentially contribute to weight loss?

Yes, in addition to its potential impact on metabolism, sauna use has also been linked to other health benefits that could potentially contribute to weight loss. For example, sauna use has been shown to improve cardiovascular health, reduce inflammation, and reduce stress. All of these factors could potentially contribute to weight loss by improving overall health and well-being.

Can sauna use be harmful or have negative effects on weight loss or overall health?

Sauna use is generally considered safe for healthy individuals. However, it is important to use caution and listen to your body when using a sauna. Some people may be more sensitive to the heat, and it is important to avoid overheating or becoming dehydrated. It is also important to speak with a healthcare professional before using a sauna if you have any underlying health conditions.

Can sauna use be incorporated into a weight loss or fitness routine?

Sauna use can be incorporated into a weight loss or fitness routine as a means of relaxation and stress relief. However, it’s important to understand that the weight loss from saunas is largely due to water loss and is not likely to be sustainable in the long term.

To achieve lasting weight loss, it is important to adopt a healthy diet and regular physical activity. While sauna use may have other health benefits that could potentially contribute to weight loss, it should not be relied upon as the sole method for weight loss.

How often should I use a sauna for weight loss?

There is no specific recommended frequency for sauna use for weight loss.

Some studies have looked at the effects of regular sauna use on body weight and body fat, but more research is needed to fully understand the potential weight loss benefits of sauna use. If you’re interested in using a sauna for weight loss, it’s important to listen to your body and use caution to avoid overheating or dehydration.

Is it necessary to use a sauna to lose weight, or are there other options?

No, it is not necessary to use a sauna to lose weight. A healthy diet and regular physical activity are the most important factors for weight loss. While sauna use may have other health benefits that could potentially contribute to weight loss, it should not be relied upon as the sole method for weight loss.

There are many other options for weight loss, including various diet and exercise plans, weight loss medications, and weight loss surgery. It is important to speak with a healthcare professional to determine the best weight loss plan for you.

If you’re a fan of saunas, you may have wondered if sweating it out in the heat could actually help you shed some pounds. While it’s true that saunas can lead to weight loss, it’s important to understand that most of this loss is due to water weight.

In this article, we’ll delve into the science behind weight loss during sauna sessions and explore the role of hydration in maintaining a healthy weight.

What is a sauna?

A sauna is a small room or house designed for sweating. Saunas have been used for centuries as a means of relaxation and purification, and they can be found in many cultures around the world.

Typically, saunas are heated to a high temperature (usually between 150-200°F) and are equipped with benches for sitting or lying down. Sometimes saunas are mistaken for steam rooms, which are similar in design but use steam instead of dry heat.

How much weight can you lose in a sauna?

Chart of a study looking at body mass loss (BML) in participants after sauna use
Source: R. Podstawski et al, “Sauna-Induced Body Mass Loss in Young Sedentary Women and Men”, The Scientific World Journal, vol. 2014, p. 4

It’s not uncommon to see a significant drop on the scale after a sauna session. But how much of this weight loss is actually fat, and how much is just water weight?

According to studies, sweat volume during sauna bathing can range from 0.6 to 1.0 kilograms per hour. This means that in a one-hour sauna session, you could potentially lose between half a kilogram and a full kilogram of weight.

However, it’s important to note that these estimates can vary based on factors such as the temperature and humidity of the sauna, as well as an individual’s personal sweat rate.

One study found that after 40 minutes of sauna bathing, the body mass loss (BML) of males was estimated at 0.65 kilograms, or about 0.75% of their body mass. Another study estimated the average total sweat secretion during a sauna session at 0.5 kilograms.

It’s worth noting that these estimates may not be representative of the average person’s BML during a sauna session. Other studies have found a wide range of BML values, from 400-600 grams (1 and 2) to 3.1 kilograms (4.1% of body mass) after a 2.5-hour sauna session (3).

The role of dehydration in weight loss

While it’s clear that saunas can lead to weight loss, it’s important to understand that most of this loss is due to water weight.

When we sweat, our bodies release water and electrolytes in an effort to cool down. This process can lead to dehydration, which is why it’s so important to rehydrate after a sauna session.

Not all weight lost in a sauna is water weight

To further explore the role of dehydration in weight loss, let’s look at a study conducted by Coles et al.

In this study, 10 male subjects participated in six 15-minute sauna sessions with 5-minute breaks in between. The sauna was dry and heated to a temperature of 48.9°C, which is very low compared to the typical temperature range (70-100°C) of traditional saunas.

The subjects participated in two trials: a euhydration trial, in which they drank water in a volume corresponding to the amount of body mass lost in the previous sauna session, and a dehydration trial, in which they did not ingest any fluids.

In the euhydration trial, the subjects lost an average of 0.33 kilograms of body mass, or about 0.4% of their body mass. In the dehydration trial, they lost an average of 1.99 kilograms, or about 2.3% of their body mass.

These results suggest that while weight loss during a sauna session is largely due to water loss, it does not account for all lost weight. In other words, you do lose some “actual” weight in addition to the fluids that you sweat out.

Is sauna-induced weight loss sustainable?

While saunas can lead to short-term weight loss, it’s important to understand that this weight loss is not likely to be sustainable in the long term. As mentioned earlier, most of the weight lost during a sauna session is due to water weight, and this weight will be regained once you rehydrate.

However, there is limited research on the potential long-term effects of sauna use on weight loss, and more research is needed to fully understand the potential weight loss benefits of sauna use.

The importance of hydration

While saunas can lead to weight loss, it’s important to remember that this weight loss is largely due to water loss. To maintain proper hydration levels, it’s crucial to rehydrate after a sauna session. Failure to do so can lead to dehydration, which can have negative effects on your health and well-being.

To ensure that you’re properly hydrated, it’s recommended to drink water before, during, and after a sauna session. As a rule of thumb, the higher your BMI, the more you need to hydrate.

If you’re participating in a particularly intense sauna session or are sweating heavily, you may want to consider replenishing your electrolytes by drinking a sports drink or eating a banana.

Other potential benefits of sauna bathing for losing weight

While the weight loss effects of sauna use are largely due to water loss, there may be other factors that contribute to any potential weight loss benefits. One such factor is the potential impact of sauna use on metabolism.

A study by Leppänen et al. found that sauna bathing increased the metabolic rate of participants by 25-33%. This increase in metabolism could potentially lead to increased calorie burning and weight loss over time.

However, it’s worth noting that this study was small and more research is needed to fully understand the effects of sauna use on metabolism.

In addition to its potential impact on metabolism, sauna use has also been linked to other health benefits that could potentially contribute to weight loss. For example, sauna use has been shown to improve cardiovascular health, reduce inflammation, and reduce stress. All of these factors could potentially contribute to weight loss by improving overall health and well-being.

It’s also worth noting that sauna use may simply be a useful tool for promoting healthy habits. For example, participating in regular sauna sessions may encourage you to prioritize hydration and make other healthy lifestyle choices that could potentially lead to weight loss.

While more research is needed to fully understand the potential weight loss benefits of sauna use, it’s clear that saunas offer a host of other health benefits that could potentially contribute to weight loss.

Conclusion

In conclusion, saunas can lead to weight loss, but most of this loss is due to water weight. It’s important to rehydrate after a sauna session to maintain proper hydration levels and avoid dehydration.

While some studies have suggested that regular sauna use may have a modest impact on body weight and body fat, more research is needed to fully understand the potential weight loss benefits of sauna use.

Regardless of its potential weight loss effects, saunas can offer a host of other benefits, including relaxation and stress relief, so don’t hesitate to indulge in a sweat session if you enjoy it. Just remember to stay hydrated!

FAQ

How much weight can I expect to lose in a sauna session?

Sweat volume during sauna bathing is estimated at 0.6 to 1.0 kilograms per hour, although individual responses may vary. In a 40-minute sauna session, males were estimated to lose 0.65 kilograms, or about 0.75% of their body mass. Other studies have found a wide range of BML values, from 400-600 grams to 3.1 kilograms after a 2.5-hour sauna session.

Is the weight loss from saunas mostly water loss?

Yes, most of the weight loss during a sauna session is due to water loss through sweat. It is important to rehydrate after a sauna session to replace the fluids lost.

Is sauna-induced weight loss sustainable?

No, the weight loss from saunas is not likely to be sustainable in the long term. Most of the weight lost during a sauna session is due to water weight, and this weight will be regained once you rehydrate. There is also limited research on the potential long-term effects of sauna use on weight loss.

Can sauna use increase metabolism and contribute to weight loss?

A study found that sauna bathing increased the metabolic rate of participants by 25-33%. This increase in metabolism could potentially lead to increased calorie burning and weight loss over time. However, it’s worth noting that this study was small and more research is needed to fully understand the effects of sauna use on metabolism.

Are there any other health benefits of sauna use that could potentially contribute to weight loss?

Yes, in addition to its potential impact on metabolism, sauna use has also been linked to other health benefits that could potentially contribute to weight loss. For example, sauna use has been shown to improve cardiovascular health, reduce inflammation, and reduce stress. All of these factors could potentially contribute to weight loss by improving overall health and well-being.

Can sauna use be harmful or have negative effects on weight loss or overall health?

Sauna use is generally considered safe for healthy individuals. However, it is important to use caution and listen to your body when using a sauna. Some people may be more sensitive to the heat, and it is important to avoid overheating or becoming dehydrated. It is also important to speak with a healthcare professional before using a sauna if you have any underlying health conditions.

Can sauna use be incorporated into a weight loss or fitness routine?

Sauna use can be incorporated into a weight loss or fitness routine as a means of relaxation and stress relief. However, it’s important to understand that the weight loss from saunas is largely due to water loss and is not likely to be sustainable in the long term.

To achieve lasting weight loss, it is important to adopt a healthy diet and regular physical activity. While sauna use may have other health benefits that could potentially contribute to weight loss, it should not be relied upon as the sole method for weight loss.

How often should I use a sauna for weight loss?

There is no specific recommended frequency for sauna use for weight loss.

Some studies have looked at the effects of regular sauna use on body weight and body fat, but more research is needed to fully understand the potential weight loss benefits of sauna use. If you’re interested in using a sauna for weight loss, it’s important to listen to your body and use caution to avoid overheating or dehydration.

Is it necessary to use a sauna to lose weight, or are there other options?

No, it is not necessary to use a sauna to lose weight. A healthy diet and regular physical activity are the most important factors for weight loss. While sauna use may have other health benefits that could potentially contribute to weight loss, it should not be relied upon as the sole method for weight loss.

There are many other options for weight loss, including various diet and exercise plans, weight loss medications, and weight loss surgery. It is important to speak with a healthcare professional to determine the best weight loss plan for you.