Which sauna is best for weight loss?

The high heat of a sauna can stimulate your body, increase your blood circulation, and make you sweat. But can it actually help you lose weight? It apparently can, and is called the “sauna slimming effect”. However, before you implement this sauna weight loss technique into your routine, read all about how it works, how to prepare for it, and what to be aware of, in the rest of this article! 

Since saunas also come with several other health benefits, such as improved cardiovascular health, detoxification, and stress relief, finding the right one can help you with your overall wellness, and not just weight loss. 

How Do Saunas Work?

Saunas traditionally work with heat therapy – using high temperatures to stimulate the body. By exposing the body to high heat, saunas induce physiological reactions which may contribute to weight loss.

Heat therapy, or thermotherapy, has therapeutic effects on the body. Outside of relaxing sore muscles, heat therapy helps with weight loss in these ways:

• it stimulates blood flow, 
• accelerates the metabolic rate, 
• leads to what is known as “high-heat exercise”.

Once you’re exposed to the high heat of a sauna, sweating will soon kick in. Sweating leads to losing weight through losing water, detoxifying toxins, and increasing your metabolic rate. Similar to exercise, your body will burn calories to keep its temperature regulated, contributing to weight reduction. So lying in a sauna, soaking in the heat, can be as effective as a moderate workout.

A sauna session can help increase your metabolism, similar to how it rises during exercise, leading to burning more calories even at rest. This metabolic increase can help with weight loss a little (1).

Are Saunas Scientifically Proven?

Today we’re familiar with the many benefits of saunas because of numerous scientific studies. There are studies that not only demonstrate sauna weight loss but also help debunk common misconceptions and highlight potential risks.

Scientific research often showed that saunas can support weight loss. Studies found a moderate correlation between sauna use and weight loss. Even more, the heat from a sauna promotes quicker recovery of your muscles after a workout, which is another of many sauna benefits (1). 

Sauna – Myths and Misconceptions

Despite the proven benefits, some misconceptions about sauna weight loss are still out there. For example, many believe that the immediate weight loss seen after a sauna session is fat loss. However, it is actually water loss through sweat. This water weight will mostly come back once you rehydrate.

Some of the other sauna misconceptions are:

• Saunas cure diseases – while saunas are great for relaxation, and even have respiratory benefits (2), they are not magic and cannot cure diseases,
• You can’t use saunas if you have heart problems – you can still use a sauna, even if you have a pacemaker. Saunas can actually benefit your heart health! (1) You should, of course, always consult with your doctor to make sure you’re good to go.
• Increasing the heat helps – saunas are not going to help you more the more you increase the heat. Increasing the heat to more than recommended could be very dangerous. 
• Staying longer helps – same as heat, increasing the time you spend in a sauna to more than 20-30 min per session is not going to bring more benefits. 

Sauna – Risks and Disadvantages

While saunas certainly have a role in wellness heat therapy, they must be used responsibly. Overexposure can lead to dehydration and heat stroke. It’s critical to stay adequately hydrated before, during, and after sessions, to mitigate potential risks.

Benefits of a Traditional Sauna

Traditional saunas, often referred to as Finnish saunas, are the oldest and most common sauna type.

They typically operate between 150°F and 194°F (65°C to 90°C), producing dry heat from a heated source like stones and wood. This dry heat encourages sweating to cool the body down, leading to a detoxification process. The heat intensity can be increased by throwing water on the stones, generating a wave of steam.

This increase in heat and sweat stimulates a higher metabolic rate and burns calories. Still, it’s important to note that weight loss primarily results from the body working harder to cool itself down – equating to high-heat exercise (3). This process contributes to the sauna slimming effect.

Are Saunas Good For You?

The intense heat in traditional saunas can make longer sessions uncomfortable, and some users have reported feeling lightheaded. Overexposure without adequate hydration can lead to dehydration. It is also important to note that the initial weight loss from sauna sessions is mostly water weight (3), which your body quickly replenishes.

But all in all, saunas are not bad for you, you just have to be smart with how you use them. Don’t stay for too long and always remember to listen to your body. If you feel uncomfortable, leave immediately.

Infrared Saunas – Benefits and Disadvantages

The newer and fast-growing trend in saunas is the infrared sauna. Infrared saunas utilize infrared light to create heat. This technology allows for direct heat transfer to the body without having to heat the surrounding air. Therefore, the air in infrared saunas is cooler, usually around 120°F – 150°F (48°C to 65°C), leading to a more comfortable environment when compared to traditional saunas.

With the direct heat transfer, your body boosts the metabolic rate to keep your body temperature stable. This effect, coupled with the fact that cooler temperatures allow longer, more comfortable sessions, may enhance the sauna experience and sweating. Infrared saunas also help relax sore muscles after intense workouts (4).

Are Infrared Saunas Safe?

The infrared technology employed by these saunas is different from traditional saunas. Some are hesitant, citing concerns about exposure to electromagnetic fields (EMFs). However, good-quality infrared saunas regulate and limit exposure to these fields (5). So, while it is crucial to research the product specifications, these concerns should not stop you from using infrared saunas.

Steam Saunas

Steam saunas, also known as steam rooms, operate differently from traditional and infrared saunas but still offer several benefits.

Is Sauna or Steam Room Better For Weight Loss?

Steam saunas, maintaining a temperature below 120°F (48°C), create a hot, humid environment with upwards of 100% humidity. This distinct environment, offering a steam room detox, brings a different set of benefits, including relaxation and skin rejuvenation.

Steam sauna’s high humidity levels increase sweating, just like other saunas do. The increased heart rate from the heat can be equated with a moderate cardio workout, which helps burn calories.

What are the Side Effects of Steam Sauna?

Despite the benefits, steam saunas may not be as effective for weight loss. The humidity can make the heat feel more intense, even though the temperature is lower. This intensity might limit the length of sauna sessions. Plus, much of the weight lost in a steam sauna session can be water weight (3), which returns upon rehydration.

Sauna Tips For Beginners

To unlock the full potential of saunas, you should know how to properly use them in combination with a balanced diet and regular exercise regimen. While saunas can help with weight loss, the key to success is to use them appropriately and safely.

Frequency and Duration

As a general guideline, starting with 10-15 minute sessions 3-4 times a week should be appropriate for beginners. You can gradually increase this duration to 20-30 minutes per session as your body becomes used to the heat. 

You will probably start seeing some benefits only after a few weeks of use. Remember, the goal is to experience the benefits over time, and not to push your body into potentially dangerous levels of heat stress.

Hydration and Post-Sauna Care

Given the amount of sweating in saunas, staying hydrated is crucial (6). Drink water before, during, and after your sauna session to replace the fluids lost due to enhanced perspiration. Also, consider cooling down after your sauna session and not jumping into demanding physical activities immediately.

Safety Tips

Listen to your body when using a sauna. If you start feeling lightheaded, nauseous, or uncomfortable in any way, it’s a sign that you should step out. Always remember, that while saunas are generally safe, they must be used responsibly, and overexposure can lead to dehydration and heatstroke.

Balanced Diet

Maintaining a balanced diet is critical for health and weight loss. Root your diet in whole foods – fruits, vegetables, whole grains, lean proteins – while limiting processed foods. Diet and sauna sessions can work in synergy to boost your weight loss goals while keeping you healthy.

Regular Physical Activity

Engage in regular exercising to supplement your wellness regime. Regular exercise not only burns calories, but also helps keep your heart healthy, strengthens your muscles, and boosts your mood. Try to gain a mix of cardiovascular, strength, and flexibility training in your exercise routine.

Enough Resting and Sleeping

Sleeping and resting are very important for optimal well-being, but we often overlook it. Quality sleep helps regulate vital functions, like hunger and metabolism. Ensure that you’re getting 7-9 hours of sleep each night to keep your body and mind well-rested.

The good news is that saunas actually relax you so much that you sleep much, much better (7)!

The Best Sauna for Weight Loss

Given the benefits and possible disadvantages of different sauna types, your choice will depend on your personal needs.

A traditional sauna might be a good choice for those who enjoy intense dry heat and are looking for tried-and-tested benefits. Infrared saunas, on the other hand, might be more suitable for those who like a less intense, more direct heat. Infrared saunas are also easier to install if you want one at home. Steam saunas are for those who enjoy the high humidity, and the spa-like environment. Comparing these features will help you decide which type of sauna is best for you.

If you have any health conditions, consult with a healthcare provider before you go. In the end, consider using a sauna that fits well into your lifestyle, aligns with your weight loss goals, and yes, brings you joy.

Conclusion

Weight loss in a sauna depends on how your body reacts to heat. This heat leads to intense sweating, prompting your body to work harder to cool down. Whether it’s the traditional, infrared, or steam sauna, this underlying mechanism holds true for all. 

While this effect does bring about immediate weight loss, it is important to know that it’s because of water loss and not fat loss. Smaller long-term effects of weight loss can happen with regular sauna use, but only if you use saunas with a balanced diet and regular exercise.

Ultimately, your choice of sauna and its use for weight loss should go along with your personal needs and lifestyle. We hope that this information gives you more confidence in your wellness journey. Here’s to relaxation, detoxification, and weight loss that leaves you not just healthier, but happier. Cheers to a vibrant, radiant you!

Reference list:

1. Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121. doi: 10.1016/j.mayocp.2018.04.008.
2. Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol. 2017 Dec;32(12):1107-1111. doi: 10.1007/s10654-017-0311-6.
3. 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. 
4. 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.
5. Tsai SR, Hamblin MR. Biological effects and medical applications of infrared radiation. J Photochem Photobiol B. 2017 May;170:197-207. doi: 10.1016/j.jphotobiol.2017.04.014.
6. Roca Rubio MF, Eriksson U, Brummer RJ, König J. Sauna dehydration as a new physiological challenge model for intestinal barrier function. Sci Rep. 2021 Jul 30;11(1):15514. doi: 10.1038/s41598-021-94814-0.
7. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin). 2024 Feb 25;11(1):27-51. doi: 10.1080/23328940.2023.2300623.