Can Saunas Help with Weight Loss?

February 05, 2025

4 mins

You may have first seen a sauna in a gym or during a trip overseas. Saunas are a Finnish post-workout ritual many people engage in to recover from a workout.

Health experts have found possible evidence of weight loss, detoxification, and immune function benefits from saunas. While the potential benefits are promising, more research is needed to verify these claims.

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What is a Sauna?

A sauna is a small room heated to 150 to 195 °F (65 to 90 degrees Celsius). It’s a type of thermotherapy (heat therapy) that elevates body temperature and activates the nervous system. Most saunas are heated with wood, infrared light, or electrical temperature controls. 

The traditional Finnish sauna is often referred to as a “dry sauna.” The temperature can be adjusted by sprinkling water on rocks to give off and absorb heat in the room. Saunas have been commonly used by athletes to help with athletic performance and endurance after an intense workout.

How Do You Use a Sauna?

After a workout, it’s recommended to shower before you enter the sauna. Because of the heat, most saunas require people to only wear a towel, bathing suit, or nothing at all depending on the facility. Either way, it’s best practice to bring a towel to cover the bench before you sit down.

Can Saunas Affect Weight Loss?

While in a sauna room, heart rate and blood flow increase as if a person were engaging in a mild to high-intensity workout. However, going into a sauna won’t cause drastic changes in weight on its own.

Studies have found that saunas can improve body composition in men with obesity who use saunas frequently over time. A small portion of body mass is shed from sweating in a sauna. However, weight loss results are heavily reliant on other factors like diet and exercise. 

What are Other Possible Health Benefits of a Sauna?

A traditional sauna has several possible health benefits ranging from cardiovascular health to neurological benefits. 

One study found that frequent saunas may lower the risk of Alzheimer’s disease and dementia in men. Participants in the study had between two to seven sauna visits a week. 

Other possible health benefits of a sauna may include:

• Lowers the risk of cardiovascular disease

• Improves pain tolerance

• Keeps blood pressure levels from spiking

• May help support the immune system

Besides the physical health benefits, saunas are quiet environments designed to help people decompress and relax. Those with depression or other mental health conditions may benefit from the quiet, stress-free environment of a sauna. 

Still, more research is needed to know how effective saunas are on overall health. 

What are the Risks Associated with Using a Sauna?

People typically stay in a sauna room for five to 20 minutes. Health experts do not recommend staying in a sauna room for too long. 

Humidity and dry heat in a sauna room can lead to dehydration. Saunas can also cause water loss through sweat. Some facilities may recommend drinking 1 to two glasses of water before entering the sauna.

Many saunas also have showers or pools nearby to allow your body to cool off. It’s important to listen closely to your body. Be sure to take a break and drink water if you ever feel lightheaded or dizzy while sitting in a sauna.

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