Do Saunas Help You Lose Weight?

Do Saunas Help You Lose Weight?

If you’ve been on a weight loss journey for some time, you might have come across sauna sessions as a method to aid weight loss.

The heat generated in a sauna can cause excessive sweating, leading to the loss of water weight. But can sitting in a sauna actually help you lose weight?

In this article, we’ll explore the science behind saunas and weight loss to determine if they’re truly effective.

What is a Sauna?

Before we delve into how saunas affect weight loss, it’s essential to understand what a sauna is. A sauna is a small room designed to produce heat, often from a wood stove, electric heater, or infrared heater.

The room is typically made of wood and designed to keep heat inside. Saunas can be dry or wet, with the former producing heat through a stove, and the latter using steam generators to increase humidity levels.

How Saunas Affect Weight Loss

While sitting in a sauna may help you lose water weight, it doesn’t necessarily mean you’re losing body fat. When you’re inside a sauna, the heat causes your body temperature to rise, leading to excessive sweating. Sweating is a natural process of the body to cool down, but it also causes water loss.

Research has shown that saunas can temporarily reduce water weight. Still, this weight loss is regained once you rehydrate your body by drinking water. However, there is no scientific evidence that saunas can help with long-term weight loss.

Do Saunas Help You Lose Weight?
Do Saunas Help You Lose Weight?

The Benefits of Saunas

Although saunas may not be the best way to lose weight, they do offer several benefits. First, saunas can improve blood circulation, leading to better cardiovascular health. The heat generated by a sauna can also help relieve muscle tension and reduce stress levels.

Additionally, saunas may help boost your immune system. A study published in the Journal of Human Kinetics found that regular sauna sessions can improve the production of white blood cells, which are responsible for fighting infections.

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Saunas and Detoxification

Another popular belief is that saunas help with detoxification. However, there is limited evidence to support this claim. Sweating can eliminate toxins from the body, but the amount of toxins released during a sauna session is minimal.

Additionally, saunas do not remove toxins stored in fat cells. Therefore, relying solely on saunas for detoxification may not be effective.

Do Saunas Help You Lose Weight?
Do Saunas Help You Lose Weight?

Safety Precautions for Sauna Sessions

While saunas offer several benefits, they can also be dangerous if not used correctly. The high temperatures inside a sauna can cause dehydration, which can lead to dizziness and fainting. Saunas can also raise your heart rate, making them unsafe for individuals with heart conditions.

If you’re planning to use a sauna, it’s essential to stay hydrated by drinking water before, during, and after the session. You should also avoid using a sauna if you’re pregnant, have high blood pressure, or are experiencing any illness.


In conclusion, saunas may not be an effective method for long-term weight loss. While they can cause water weight loss, this weight is quickly regained once you rehydrate your body. However, saunas offer several other benefits, such as improved blood circulation, stress relief, and immune system boost.

Do Saunas Help You Lose Weight?
Do Saunas Help You Lose Weight?

If you’re looking to lose weight, it’s best to stick to a healthy diet and regular exercise. However, if you enjoy sauna sessions, there’s no harm in incorporating them into your routine. Just remember to use them safely and avoid relying on them as the only weight loss method.


  1. Can saunas help with cellulite reduction?

There is no scientific evidence to support the claim that saunas can help reduce cellulite. Cellulite is caused by the accumulation of fat under the skin, and while saunas can cause temporary water weight loss, they don’t directly target cellulite.

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2. Are saunas safe for children?

Saunas can be dangerous for children as their bodies are not as equipped to handle high temperatures as adults. It’s best to avoid sauna sessions for children unless under the supervision of a medical professional.

3. Are infrared saunas better for weight loss?

Infrared saunas are believed to penetrate deeper into the skin and promote detoxification. However, there is no conclusive evidence that infrared saunas are better for weight loss than traditional saunas.

4. Can saunas help with post-workout recovery?

Yes, saunas can help with post-workout recovery by improving blood circulation and reducing muscle tension. However, it’s essential to rehydrate the body after a sauna session to replenish the lost fluids.

References to support the information provided in the article:

  1. Laukkanen, T., & Kunutsor, S. (2018). Sauna bathing and risk of cardiovascular and all-cause mortality: a prospective cohort study. BMC medicine, 16(1), 1-9.
  2. Rossi, J., & Cvecka, J. (2017). Effect of sauna therapy on blood pressure: A systematic review and meta-analysis. Complementary therapies in medicine, 34, 1-8.
  3. Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2018). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine, 178(6), 730-742.
  4. Podstawski, R., Boraczyński, T., & Boraczyński, M. (2018). Health benefits of sauna bathing. Acta Balneologica, 60(2), 163-168.
  5. Hayes, L. D., Sculthorpe, N., Grace, F. M., & Herbert, P. (2015). The effects of short-term heat acclimation on running performance in the heat. International journal of sports physiology and performance, 10(2), 208-215.

I hope this helps!