Does a Sauna Burn Calories

There’s something undeniably soothing about stepping into a sauna the warmth, the sweat, the post-session glow. But beyond the relaxation, many wonder: does sitting in a sauna actually burn calories? And more importantly, can it help you lose weight?

The answer is a bit more nuanced than a simple yes or no. While saunas do lead to some calorie burn, it’s not the miracle fat-melting solution some might hope for. Still, that doesn’t mean they don’t offer real benefits.

Yes, You Burn Calories in a Sauna But Not Many

When you sit in a sauna, your body works harder to cool itself, increasing your heart rate and circulation. This metabolic response does burn calories, but modestly. Most estimates suggest you’ll burn about 1.5 to 2 times more calories in a sauna than you would at rest.

• For example, if you burn 50 calories sitting quietly for 30 minutes, you might burn 75 to 100 calories in the same time inside a sauna.

• Factors like your weight, age, and how hot the sauna is can influence the total calories burned.

In comparison, a 30-minute brisk walk burns around 150–200 calories, which is significantly more.

What About the Water Weight You Lose?

That post-sauna drop on the scale? It’s water loss, not fat loss. A sauna causes you to sweat, which temporarily reduces your body’s water weight. But as soon as you hydrate (which you absolutely should), that weight returns.

So while you may feel lighter or leaner immediately after a session, it’s not a lasting change in body fat or metabolism.

Does Regular Sauna Use Help With Fat Loss?

Not directly. Sitting in a sauna isn’t a substitute for exercise or healthy eating when it comes to weight loss. However, there is some indirect evidence that regular sauna use may complement a healthy lifestyle:

• A 2019 review in Complementary Therapies in Medicine found that sauna bathing may improve cardiovascular function, lower inflammation, and support recovery after exercise all of which can support overall fitness.

• Another study from Finland linked frequent sauna use (4–7 times per week) with lower risks of heart disease and all-cause mortality. While not directly tied to calorie burn, these health benefits can help keep your body in optimal condition.

Sauna After Exercise: A Smart Recovery Tool

Using a sauna after a workout won’t dramatically increase fat burn, but it can enhance recovery by:

• Reducing muscle soreness

• Improving circulation

• Promoting relaxation and better sleep

All of these factors can support your overall fitness goals, making it easier to stay consistent with exercise and movement.

Types of Saunas and Their Effects

There are a few different types of saunas, and each one affects your body slightly differently:

• Traditional dry saunas use heated stones and air, reaching temperatures between 150–195°F.

• Infrared saunas use light to heat the body directly, typically at lower temperatures (120–140°F) but may still cause significant sweating.

• Steam rooms are more humid and don’t get as hot, but still promote sweating.

While some claim infrared saunas lead to more calorie burn, current evidence doesn’t show a significant difference between types in terms of weight loss.

Sauna Safety Tips

If you’re using a sauna regularly, keep the following in mind:

• Stay hydrated: Drink plenty of water before and after your session.

• Limit time: Most experts recommend staying in for 15 to 20 minutes max.

• Listen to your body: Dizziness, nausea, or fatigue are signs to exit immediately.

• Avoid if pregnant or managing certain conditions: People with low blood pressure, heart disease, or pregnancy should consult a doctor before sauna use.

The Bottom Line  

Yes, sitting in a sauna burns a small number of extra calories but not enough to drive meaningful weight loss on its own. What it can do is support a healthy lifestyle, aid in recovery, and improve overall wellness when used safely and consistently.

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