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

Saunas are quite a popular subject when it comes to wellness and relaxation. However, sauna weight loss is a scientifically proven method, which makes saunas a multiverse experience. The notion of using steam and heat therapy for weight reduction, specifically sauna sessions, will certainly be interesting to people keen on healthy weight loss methods.

In this article, we will discuss the proper method of using a sauna for weight loss. Particularly, we will tell you what is the perfect time to stay in a sauna if you do wish to use it for weight loss in addition to your fitness and diet regime. If you are considering this method or are interested in knowing more about its mechanics, then read on!

Also, for a more in-depth dive into understanding how sauna contributes to weight loss, feel free to explore our comprehensive guide here.

The Science of Sauna Weight Loss

When you step into a sauna, your body responds to the high-temperature environment in several different ways. As your body heats up, your blood vessels widen and increase blood circulation. This biological reaction can be compared to the body’s response to moderate exercise, regarding the increase in blood flow.

Your heart rate also increases, leading to calorie burn in the sauna. A faster heartbeat can lead to an increased metabolic rate, similar to the effect you’d get from a brisk walk or light jog (1). This is why the concept of sauna weight loss gained such popularity. You’re basically sitting down and relaxing while burning calories! When paired with a healthy diet and regular exercise, sauna might add that extra calorie burn you need.

However, let’s solidify the fact that you’ll only lose weight temporarily, through sweating (2). This is called water weight, and it’s the extra stored water all over your body. Excess sweating also helps remove toxins, as sweating is one of the most effective ways in which our bodies remove toxins (3). This weight loss is not the same as fat loss which takes days! Therefore, while saunas can aid in temporary water weight loss, one should not rely only on them as a means of permanent weight reduction.

Infrared Sauna – Weight Loss

The heat in a sauna makes your body work harder at staying cool while burning extra calories. Thus, the heat produced in a sauna can potentially help with weight loss. To further tap into this effect, different kinds of saunas are now available, such as infrared saunas. One of the best benefits of the infrared sauna is its supposed ability to burn up to 600 calories in a single 30-minute session. The principle behind this is the deeper penetration of thermal energy (4), leading to enhanced calorie burn. However, this still needs to be scientifically proven.

How Long to Stay in a Sauna?

Several factors impact the duration you should spend in a sauna for optimal sweating and water weight loss. It’s not quite as simple as following a prescribed amount of time, and depends on:

• Individual tolerance,
• Underlying health conditions, 
• The body’s hydration level.

Every person has a unique threshold when it comes to withstanding heat. What feels perfectly manageable to one person might seem overwhelming to another. Present health conditions are not to be overlooked either. For those with medical conditions like heart issues or high blood pressure, spending long periods in a sauna might not be recommended.

The level of body hydration is also a critical factor. Being in a sauna can lead to intense sweating, leading to a rapid loss of body fluids. Not properly hydrating can turn the sauna experience into a potentially dangerous practice.

General guidelines suggest that most people can safely stay in a sauna for around 15-20 minutes per session. However, longer sauna sessions may not lead to more weight loss, but will probably increase your chances of dehydration. Listen to your body and leave if you don’t feel good! 

It’s essential to listen to your body and pay attention to its cues. If you feel dizzy, claustrophobic, or uncomfortable in any way, it’s time to exit the sauna. It’s more important to be safe than to follow a proposed timetable. 

Sauna – Safety Tips

There are several safety tips to bear in mind when using a sauna. Overheating, hyperthermia, and dehydration are risks associated with using a sauna, especially if used for long periods. Here are some important tips:

1. Hydrate well before, during, and after your sauna session. 
2. Start with shorter sessions, gradually building up your tolerance to the heat. 
3. Wear proper sauna clothing, such as light cotton fabrics. Do not wear tight gym clothes in the sauna!
4. If you start feeling unwell or uneasy, leave the sauna immediately.

When it comes to sauna weight loss, moderation is key. Understanding the risks and benefits, using your judgment, and listening to your body’s signals are all vital.

Read more about the sauna routine and safety tips in our article: Sauna – Benefits for Skin, Hair, and Mental Health.

Sauna Weight Loss Regime

Combining with exercise

You should definitely combine the use of a sauna with an optimized exercise routine. Doing sports not only keeps you in good shape, but it’s crucial for having healthy blood vessels, muscles, and immune systems. The sauna weight loss should be considered an add-on, not a replacement, to your regular workout routine. Saunas are good for working out in a different way as well. They help promote muscle recovery and reduce muscle soreness (5). 

However, mixing saunas with exercise can have some risks. Excessive heat exposure immediately following a strenuous workout can be too much for your cardiovascular system. Make sure to hydrate properly post-workout and during your sauna session. Also, remember not to stay too long in the sauna immediately following intense physical activity!

Having a healthy diet

A healthy, balanced diet and a caloric deficit are crucial for weight loss. While saunas can help you shed some calories, they cannot compensate for an unbalanced diet which brings you in a caloric surplus. 

A balanced diet rich in whole grains, lean proteins, fruits, vegetables, and good fats can enhance your metabolism and the calorie-burning process. Eating the right foods can also help with some of the dehydration risks associated with sweating in a sauna.

In essence, a healthy diet and sauna weight loss go hand-in-hand. One complements the other and together they can help you achieve your weight loss goals in a holistic, healthy manner.

Being mindful

Being mindful is as important in being healthy as much as eating healthy and exercising. Stress management and sleep quality, in particular, can enhance weight loss and overall well-being (6).

Techniques for managing stress like practicing yoga, meditation, or simple deep-breathing exercises can help regulate your weight and hormones. Saunas can also be a part of this mindful journey. A heated session in a calming sauna reduces stress and relaxes you. Quality sleep is another aspect you should be aware of. Poor sleep can disrupt metabolism and increase cravings for unhealthy foods. Therefore, ensuring the right amount of quality sleep is as essential as any diet or exercise routine.

All in all, your comprehensive wellness approach should include a balance between these life aspects:

• diet, 
• exercise, 
• stress management, 
• adequate sleep.

Sauna Weight Loss – Conclusion

After going through all the aspects of sauna weight loss, we can conclude that you should aim for 15-20 min per session in the beginning. Of course, always listen to your body and leave if you’re not feeling well. 

Regarding weight loss, staying longer than 20 minutes in a sauna won’t help. This is because the weight loss effect is temporary and relies on you losing water weight through sweating. The longer you stay, the more you risk losing too much water and leaving seriously dehydrated. You will gain part of the water back once you rehydrate and eat. Saunas can help boost your metabolism and increase your metabolic rate, so do use them in moderation. 

As you journey to a healthier version of yourself, we strongly encourage you to approach losing weight mindfully, whether it’s with the help of saunas or not. Your weight loss should be a complete health and wellness strategy.

References:

1. Podstawski R, Borysławski K, Clark CCT, Choszcz D, Finn KJ, Gronek P. Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. Biomed Res Int. 2019 Jan 21;2019:7535140. doi: 10.1155/2019/7535140.
2. Podstawski R, Boraczyński T, Boraczyński M, Choszcz D, Mańkowski S, Markowski P. Sauna-induced body mass loss in young sedentary women and men. ScientificWorldJournal. 2014;2014:307421. doi: 10.1155/2014/307421.
3. Crinnion W. Components of practical clinical detox programs–sauna as a therapeutic tool. Altern Ther Health Med. 2007 Mar-Apr;13(2):S154-6. PMID: 17405694.
4. Hussain JN, Cohen MM, Mantri N, O’Malley CJ, Greaves RF. Infrared sauna as exercise-mimetic? Physiological responses to infrared sauna vs exercise in healthy women: A randomized controlled crossover trial. Complement Ther Med. 2022 Mar;64:102798. doi: 10.1016/j.ctim.2021.102798.
5. Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport. 2023 Jul;40(3):681-689. doi: 10.5114/biolsport.2023.119289.
6. Kline CE, Chasens ER, Bizhanova Z, Sereika SM, Buysse DJ, Imes CC, Kariuki JK, Mendez DD, Cajita MI, Rathbun SL, Burke LE. The association between sleep health and weight change during a 12-month behavioral weight loss intervention. Int J Obes (Lond). 2021 Mar;45(3):639-649. doi: 10.1038/s41366-020-00728-8.