Can sauna sessions contribute to weight loss?
Written by
Leilani Ibeh
Reviewed by
Prof. Benjamin Murphy, Ph.D.When we go to the sauna, we lose weight, but it is mainly due to the loss of fluid, while body fat content remains the same. We may step off the scale by 500g below our normal weight following sauna exposure, but that is only due to excess fluid. The body concentrates on cooling when the rate of sweating is significantly greater than the normal fat-burning process. This great misconception persists despite the clear evidence in the literature that the metabolic change in the body is very slight or nonexistent.
Fluid Dynamics
- Water weight reduction: Up to 500g per session
- Rehydration reversal: Immediate regain post-session
- Electrolyte balance: Sodium/potassium replenishment needed
- Dehydration risks: Dizziness and fatigue
Metabolic Reality
- No fat oxidation: Absence of lipid metabolism
- Calorie expenditure: Minimal vs exercise
- Heart rate elevation: Doesn't equal calorie burn
- Thermoregulation priority: Body focuses on cooling
Sustainable Solutions
- Caloric deficit: Essential for fat loss
- Exercise requirement: Muscle engagement needed
- Dietary balance: Macronutrient management
- Consistency: Long-term habit formation
Almost all of the calories -- 100-150 -- burned in sauna sessions are due to the evaporation of water from the body. There is no burning of fat reserves in the body since heat exposure does not create increased metabolic demand. It is exercise that creates different physiologic processes (oxygen debt) that causes fat to be burned. The weight loss that occurs during sauna sessions is not lasting, as it is regained upon rehydration.
Effective weight management involves creating a caloric deficit through a combination of a balanced diet and regular exercise. Saunas can help with this component by improving recovery, improving thermal tolerance, and improving hormone levels that promote cravings. A post-exercise sauna session is recommended to get even more from exercise, and not as a substitute for exercise. This integrated approach is effective in producing long-lasting results.
Regardless of weight goals, hydration is critical when using the sauna. Drink 17oz of water before usage and replace lost fluid after the sauna session. Monitoring urine color can help ensure a proper hydration status. Ignoring the body's fluid needs only puts you at risk of dehydration, and it also provides no advantage in fat loss. Safety should always take precedence over temporary fluctuations on scales.
Enjoy the benefits of saunas, including improved circulation and relaxation. Benefits associated with weight loss or weight maintenance are indirectly derived from the suggested increase in exercise recovery and stress-reducing effects. Realistic expectations prevent disappointments and improve the addictiveness and healthful benefits of the therapy.
Read the full article: Sauna Health Benefits: Science-Backed Guide
