Sauna for weight loss: Does it really help to lose weight?

Sauna sessions are commonly associated with detoxification and stress relief. But do you know it may have weight loss benefits too? Its impact may be subtle, but after Indian athletes like Aman Sehrawat and Vinesh Phogat spoke about using sauna for weight loss before their Paris Olympics 2024 bouts, it has piqued people’s interest in the therapy. But how does it work? The intense heat in a sauna encourages the body to sweat out toxins and stimulates the heart rate. This almost mimmicks the effects of moderate exercise. As your body works to cool itself, it burns calories, providing a temporary metabolism boost. This process, combined with the relaxation of muscles and joints, can enhance recovery after workouts and reduce muscle soreness, allowing for more effective fitness routines. Although a sauna session alone won’t result in significant weight loss, it can complement a healthy lifestyle by promoting better physical performance and boosting calorie expenditure.

What is a sauna bath?

The term sauna is derived from the Finnish word for bath. It is a therapeutic practice that uses heat, sweat and steam for cleansing. Conventionally, saunas were heated pits dug into the ground along with stones and campfires. Hence, the term “sauna” is linked to “savuna”, meaning “in smoke”.

Is sauna bath good for weight loss?

People have used sauna baths for relaxation. It is believed that the immediate water loss due to the sweat released during sauna baths helps one shed weight. However, the weight loss is only for a brief period. Yes, weight loss after a sauna bath is temporary because the sauna induces heavy sweating owing to high temperatures, resulting in temporary weight drop. This instant shedding of weight is triggered by substantial water loss because of sweating rather than fat burning.

One can even notice a drop in weight to up to five pounds after one session. Having said that, it is still important to understand that this weight loss is a result of dehydration (also known as water weight) and not because of actual fat loss.

Even if you do not notice weight loss after your sauna session, you should still keep in mind that sauna baths can improve your fitness and reduce the stress that is a result of weight gain because of emotional eating, or hormonal balances.

“Saunas can surely contribute to overall wellness by aiding in relaxation, improved circulation and detoxification, all of which are not reliable solutions for long-term weight loss. If you are aiming for long-term fat loss, you can achieve it through a combination of persistent physical activity, a balanced diet, and staying hydrated,” says Dr Vinay Kumar Shaw, a GI, General, Minimal Access & Bariatric Surgery specialist.

Saunas do enhance a healthy lifestyle, but they should always be seen as a supportive practice rather than the primary method for weight loss. The idea of sweating pounds might appeal to many, but the reality is less dramatic.

Also read: Want to feel fresh as a daisy? Take a saltwater bath and relax your mind and body

The science behind weight loss after a sauna session

There is some scientific rationale behind why you shed weight after a sauna session, and the reasons include:

1. Water weight loss

When your body is exposed to high temperatures, it tries to cool itself down through heavy sweating. Sweat is nothing but water getting released from your body, so you lose water weight. So, it is important to pinpoint that it is not fat loss.

2. Calorie burn

Different types of saunas function differently. While conventional saunas heat the air in the room, infrared saunas use infrared to heat the body without heating the surrounding air. As per a 2017 article published in Research Gate, the infrared from infrared saunas can burn around 400-600 calories in a time period of 30 minutes. The same article also suggests that a person of average fitness can lose roughly 1 pound (less than 0.5 kg) of sweat post each treatment.

Sauna sessions can slightly increase your heart rate, leading to a slight increase in calorie burn compared to resting. But, if you aiming for significant and long-term weight loss, then indulging in sauna baths is not enough.

3. Risk of dehydration

Excess sweating can result in dehydration. So, it is important to stay hydrated before, during, and after the session to mitigate any major health risks.

Other health benefits of sauna bath

These days, saunas come in varieties- including wood burning, infrared, and electric- all of which are gaining popularity and offer similar health benefits. Some of the major benefits include:

1. Increased blood circulation and heart rate

Sitting in a sauna increases the heart rate to 100-150 beats per minute, increasing circulation that is similar to low to moderate exercise. Increased blood circulation can help alleviate muscle soreness, improve joint movement, and help ease arthritis pain. Heat-induced relaxation helps curb stress and improves overall well-being, lowering the risk of cardiovascular risks. It may also lead to low blood pressure, better heart function and lowered cholesterol levels. As per BMC Medicine, the high frequency and duration of sauna bathing is strongly associated with reduced cardiovascular disease risks. This may be owing to its ability to curb inflammation and oxidative stress.

2. Better lipid profile

A 2014 study published in the International Journal of Occupational Medicine and Environmental Health found that sauna bathing resulted in a drastic decrease in total cholesterol and bad cholesterol (LDL) after three weeks. The results obtained were similar to the results that a person got from moderate-intensity physical exercise.

3. Skin and respiratory benefits

Saunas help open respiratory organs and loosen phlegm. A dry sauna can lower psoriasis symptoms, though it might aggravate atopic dermatitis. Regular sauna does not necessarily impact the skin, but having a sauna bath can aid in reducing the number of skin plagues and scales.

4. Better immune system

Persistent sauna sessions might help strengthen the immune system by increasing the activity of white blood cells. This can help combat the risk of inflammation and related health concerns

5. Relaxation after heavy workout

Our muscles are usually tensed after we engage in heavy workouts. Sauna baths can help induce muscle relaxation, reduce tension in muscles, and leave you feeling energized by dilating blood vessels and enhancing blood flow.

A 2023 study published in the Biology of Sport found that a single session of infrared sauna post-exercise reduced symptoms like subjective muscle soreness and raised perceived recovery.

6. Detoxification

Some people indulge in sauna baths as a means of detoxifying their body, believing that sweating during sauna can help get rid of substances stored in fat such as heavy metals or certain drugs. Sweating can help eliminate toxins and heavy metal elements such as mercury, arsenic, and cardium from the body through detoxification.

7. Better sleep quality

Most people experience improved sleep quality after heat-related activities like saunas. The rise in the body temperature due to sauna might help regular the body’s natural circadian rhythm. Also, the sauna can also help release stress from the body, resulting in a relaxed and good quality sleep at night.