Weight loss: how many calories does the sauna make you lose?
Saunas are often used for relaxation and for their health benefits. But some people wonder if saunas burn calories.
Saunas are often used for relaxation and for their health benefits. But some people wonder if saunas burn calories. A sauna is a heated room that can increase the amount of calories burned during the 10 or 20 minutes a person uses it. However, data on this temporary effect are scarce. Nonetheless, the health benefits of saunas are still being studied.
Using a sauna
A sauna can be a separate room or building. Saunas are temperature controlled and heat the air between 65 and 90 degrees Celsius. There are dry heat saunas and moist heat saunas.
Saunas are often located in gyms or spas, but some people have them in their homes. A sauna can be used after a workout to relax muscles.
Saunas are places to relax, so people usually sit on a bench. The temperature can be adjustable depending on the sauna and whether it is public or private. In public Spas, it is recommended or obligatory to wear a swimsuit or towel. However, some saunas may allow full nudity.
A sauna can be used regularly or occasionally. People can spend between 10 and 20 minutes in a sauna, depending on their heat tolerance.
Calories burned in a sauna
The body burns calories constantly, even when resting. A sauna is a heated space that causes sweating. The body tries to cool itself, which leads to increased calorie expenditure.
Research on calories burned while using a sauna is limited. Studies aren't large or robust enough to understand how different genders and body types respond to time spent in a sauna.
The number of calories burned depends on many factors, but one study looked at the length of time spent in a sauna and a person's body mass index (BMI), a calculation based on height and weight.
A study using a dry heat sauna was carried out on sedentary young men. Four 10-minute sessions were performed, with 5 minutes of rest between each session. The men burned about 73 calories during the first 10-minute session. By the fourth 10-minute session, the average number of calories burned increased to 134. Men with higher BMIs burned about 20 calories more than this average in the final session.
Type of weight lost in a sauna
Weight loss during a sauna session occurs through the loss of body fluids through sweating. There may be a minimal effect on weight loss by burning energy reserves.
A study from Poland looked at weight loss after using a dry sauna. The young men and women included in the research were between 19 and 20 years old. They were placed in a sauna for two sessions of 10 minutes each, with a five-minute cool-down time in between.
The people in the study lost body mass due to fluid loss. People with a higher BMI lost more water and were more likely to become dehydrated. The authors of the study emphasize the importance of hydrating yourself during a sauna session to avoid dehydration.
Another study of young men showed that they lost body mass after using a sauna. However, this was mainly due to fluid loss through sweating. Again, study participants with higher BMI and larger body surface area lost more fluid. The study authors pointed out that people with a higher BMI should drink more fluids to compensate for those lost during a sauna session.
The health benefits of a sauna
Regular use of a sauna may have some health benefits. Intense heat beyond what humans find comfortable is stressful. However, people can get used to the heat over time and tolerate it better.
A review examined research on the health effects of Finnish saunas. Some of the benefits found by the authors of this study included:
A reduced risk of death from heart disease or other causes
Improved relaxation
A drop in blood pressure
A reduction in the incidence of Alzheimer's disease and dementia
A reduction in the incidence of lung diseases
Another study based on the health effects of regular users of Finnish saunas highlighted that sauna bathing is relatively safe for people with stable cardiovascular health. Using a sauna could have the same effect on the body as intensive walking.
It is believed that the overall health benefits may be due to certain changes in the body, including lowering blood pressure, reducing inflammation, regulating the nervous system, and lowering cholesterol levels.
Sauna Precautions and Disadvantages
For healthy people, using a sauna is considered safe, as long as you use it in moderation. Using the sauna too frequently or for too long can cause health risks. Some of these risks may include:
Burns
Heat exhaustion
Severe dehydration
A cerebral vascular accident
Dehydration is a risk associated with sauna use. Losing too much body fluids due to heat stress can lead to serious health problems. Losing between 8% and 10% of body fluids can be fatal.
People with high blood pressure should consult their healthcare professional before using a sauna. Using a sauna can be safe when blood pressure is well controlled. It is important to move slowly from an area of extreme heat to a cooler area.
Anyone using a sauna should be aware of the risks of dehydration. It is important to replace lost fluids. Healthy people can rehydrate by drinking more fluids, especially water. It is possible to increase fluid intake both during sauna use and afterward. Electrolyte formulas are generally not necessary.