Do You Burn Calories in a Sauna?

A Deep Dive into the Thermal Weight Loss and the question can a sauna make you lose weight?

The sauna is often linked to relaxation and feeling good, but there's an interesting debate among health experts and researchers about whether it can help with weight loss. The big question is: do you really burn calories while sitting in a sauna? This article explores the science behind how saunas might help burn calories and what effect they could have on your weight loss efforts.

Will Saunas Help You Lose Weight?

The Science of Sauna and Calorie Burning

At the core of understanding sauna-induced calorie burning lies the principle of metabolism. Metabolism refers to the process by which your body converts what you eat and drink into energy. This complex biochemical process combines calories in food and beverages with oxygen to release the energy your body needs to function. Even at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

When you enter a sauna, the ambient high temperature causes your core body temperature to rise. This thermal stress triggers a series of physiological responses designed to help cool down the body. These include an increase in heart rate, dilation of blood vessels to enhance blood flow, and, most notably, the initiation of sweating.

Sweating: More Than Just Water Loss

Sweating is the body's natural cooling mechanism, a process that also expends energy. While it's widely acknowledged that sauna use leads to significant water loss through sweating — a temporary reduction in body weight until rehydration — the caloric expenditure associated with this process is often underestimated.

The act of sweating itself, along with the accelerated heart rate and increased blood circulation, requires energy. This means that, indirectly, the body burns calories to fuel these mechanisms.

Infrared Saunas: A Game-Changer in Calorie Burning?

Infrared saunas, which use infrared heaters to emit infrared light experienced as radiant heat, are believed to offer enhanced calorie-burning benefits compared to traditional saunas. This belief is grounded in the way infrared heat penetrates more deeply into the body's tissues, potentially increasing core body temperature more efficiently and stimulating a more pronounced sweating response.

Research suggests that infrared sauna use may accelerate the body's metabolic processes and enhance calorie burning. A study from Binghamton University in New York found that individuals using an infrared sauna three times a week could reduce their body fat index by 4% over a four-month period without altering their exercise or diet habits. According to that, a person weighing 200 pounds could potentially shed around 8 pounds of fat over four months just by using an infrared sauna three times a week.

How Many Calories Do You Burn in a Sauna?

So, how many calories can you actually burn in a sauna? Does sitting in the sauna burn calories? Estimates vary widely, and the exact number depends on several factors, including an individual's weight, health status, and heat tolerance. However, some estimates suggest that a person might burn between 1.5 to 2 times more calories in a sauna than they would sitting at rest over the same period.

For example, a person who would normally burn around 70 calories per hour sitting at rest might burn approximately 105 to 140 calories per hour in a sauna. While these figures offer a general guide, it's important to note that individual results will vary.

Disclaimer: This calculator is provided for general informational purposes only and does not constitute medical advice. Actual calorie burn will vary based on individual factors including health status, environment, and physiology. Always consult with a qualified healthcare provider before starting any new wellness or weight loss program. Topture is not liable for any outcomes associated with the use of this tool.

Beyond Calories: Holistic Benefits of Sauna Use

While the calorie-burning aspect of sauna use is intriguing, it's just one component of the wellness benefits offered by regular sauna sessions. Saunas are also known for their detoxifying effects, relaxation and stress reduction benefits, improved cardiovascular health, and potential to enhance recovery after physical activity.

Key Influences on Caloric Expenditure in Sauna Sessions

You might find it interesting that calorie burn during sauna sessions isn't the same for everyone. It actually varies. For those who are heavier or not quite used to the sauna's heat (meaning you have a lower tolerance to heat), you tend to burn more calories when you're in there.

Here's the reason: our bodies naturally aim to conserve energy because, frankly, our energy reserves aren't endless. Think about elite athletes – they're incredibly efficient, managing to do a lot more while using less energy. This principle applies to using a sauna as well. The more accustomed you become to the heat, the more efficiently your body operates, leading to a higher calorie burn as you become more experienced. It's all about how our bodies adapt and conserve energy where they can.

Intermittent Stress and Hunger

Burning calories in a sauna isn’t just about sitting in the heat. Temperature stress also influences how we feel and how much we eat. Animal studies have shown that exposure to heat can create a sense of well-being and naturally suppress appetite. Interestingly, some human studies reflect similar results.  1;2 

You might have noticed it yourself—appetite tends to drop in the summer time. That’s partly because your body doesn’t need as many calories to stay warm, but also because it tries to avoid generating excess heat. Since heat is a byproduct of energy production in your mitochondria, reducing hunger helps the body regulate temperature more effectively—while still burning calories in the process.

How Long Should You Stay in a Sauna For Weight Loss?

Starting off with sauna sessions? A good rule of thumb is to aim for about twenty minutes initially, and then gradually increase your time based on how you're feeling.

Before you step into the warmth, make sure you're well-hydrated. Keep an eye out for any signs of a headache, as it could be an early indicator of dehydration.

If you're looking to leverage the sauna for weight loss, sticking around for more than twenty minutes might boost your results. Just remember, it's crucial to listen to your body and watch for any red flags.

It's always wise to get personalized advice from a healthcare professional who understands your health background and how you might react to heat before making sauna sessions a regular part of your routine.

Remember, while saunas can be a great addition to your wellness plan, they don't replace the essentials: a balanced diet and consistent exercise. But, integrating an infrared sauna session is a fantastic way to enhance all your hard work, helping you burn some extra calories in the process.

And hey, what's a better reason to carve out some me-time? Whether you're in the mood for meditation, catching up on your favorite tunes, or diving into a podcast, you can relax knowing you're doing something beneficial for your body, shedding not just the stress but also those extra calories and toxins.

For those keen on maximizing weight loss and calorie burn through infrared technology, we suggest exploring our premium selection of full-spectrum infrared saunas. Check them out today to find the perfect match for your wellness journey! And if you also enjoy a traditional sauna experience, be sure to explore our hybrid saunas, which combine the best of both worlds—offering the benefits of infrared sessions along with the classic heat of a traditional sauna.