Does Using a Sauna Burn Calories?

Did you know that saunas have been gaining immense popularity in recent years?

Does using a sauna burn calories? Not only are they a great way to relax and unwind, but they also offer a wide range of potential health benefits like burning calories. That’s right…saunas burn calories. You are releasing heat and energy. So, you are burning calories technically. Also, your heart rate is increased to the same zone as it would be during moderate aerobic exercise. You are burning calories but that doesn’t necessarily mean you are burning FAT.

We are going to dive into the basics of saunas, the purpose of using a sauna, and the science behind calorie burning so we can understand how saunas may burn calories.

Understanding Saunas

Starting with the basics here..

A sauna is a small room or enclosure designed to experience dry or wet heat sessions, typically for relaxation or health purposes. It originated in Finland and has been used for centuries. Saunas are usually heated to temperatures between 70°C and 100°C (158°F and 212°F). Yep, it can get pretty hot.

The heat in a sauna is generated by a stove or heater, which can be electric, wood-burning, or even infrared. The stove or heater warms up rocks or other heat-retaining materials, which then radiate heat into the room. Water can be poured over the heated rocks to create steam, increasing the humidity and making it a wet sauna.

For the purpose of this article, we will stick to the understanding of traditional dry saunas.

The high temperature and humidity in a sauna cause the body to sweat profusely, which helps to cleanse the skin and detoxify the body. Sweating is the primary purpose of sitting in a sauna. I hope that comes as common sense, but…you never know. Now let’s get into how saunas burn calories.

The Science Behind Calorie Burning

It’s worthwhile for us to discuss basal metabolic rate (BMR) in order to really understand the grand scheme of things when it comes to whether saunas can burn calories.

Basal metabolic rate (BMR) refers to the amount of energy or calories your body needs to perform basic functions while at rest. These functions include breathing, circulating blood, regulating body temperature, and maintaining organ function. BMR is influenced by various factors such as age, gender, weight, height, and body composition.

BMR plays a crucial role in calorie burning because it accounts for the majority of calories burned in a day. In fact, it typically makes up about 60-75% of your total daily energy expenditure. The higher your BMR, the more calories you burn even when you’re not engaged in physical activity.

Factors that can affect BMR include muscle mass (as muscle burns more calories than fat), age (BMR tends to decrease with age), body size (taller and heavier individuals generally have a higher BMR), and hormonal factors (such as thyroid hormone levels).

So, someone with a higher BMR will essentially burn more calories during activity (such as sitting in a sauna).

Saunas and Calorie Burn: Do Saunas burn calories?

When you’re in a sauna, your body temperature rises, which can help relax your muscles and relieve tension. This relaxation response can help reduce stress levels, and when you’re less stressed, your body is better able to regulate its metabolism.

Additionally, the heat from the sauna can cause your body to sweat, which helps to eliminate toxins and can contribute to weight loss. However, it’s important to note that the calories burned in a sauna are relatively minimal compared to other forms of exercise.

A sauna can help burn calories through a process called thermogenesis. When you’re in a sauna, your body temperature rises, causing your heart rate to increase. This increase in heart rate can lead to a higher metabolic rate, which means your body burns more calories. For the sake of weight loss, it’s not all about calories though. Check out my article on whether or not you should be calorie counting for weight loss, here.

Additionally, saunas can also increase heart rate and blood circulation, which can have a positive impact on your overall metabolism. When your heart rate increases, your body works harder to pump blood, which can help burn calories. However, it’s important to note that the calorie-burning effects of saunas are relatively small and should not be relied upon as a primary method of weight loss.

It’s worth mentioning that saunas primarily promote water weight loss through sweating, rather than fat loss. So while saunas can indirectly contribute to calorie burning and metabolism, it’s important to combine them with a healthy diet and regular exercise for optimal results.

How Long Should you Stay in a Sauna?

According to saunas.com, you should aim for 15-20 minutes in a sauna.

The longer you stay in, the more you will sweat and gain the benefits of using a sauna in the first place. Within reason, of course. That’s not to say anyone should be sitting in a sauna for like two hours. That is NOT healthy, and can be super dangerous (dehydration).

It’s important to work yourself up to an optimal length of time such as 30-45 minutes.

Some people may notice they don’t even really start to sweat profusely until 25 minutes into a session…if that is the case, you may consider sitting longer. The amount of time you stay in a sauna is really up to you depending on how quickly you sweat, how comfortable you can withstand a certain duration, and what your goals are for sitting in a sauna.

For example, I personally enjoy 30 minute sessions. I typically start sweating profusely within about 6-8 minutes (even faster if I have worked out beforehand). Then, I enjoy a little more than 20 minutes to sweat and relax.

Should You Use a Sauna Before or After a Workout?

Great question!

You can gain benefit of using a sauna whether it is before or after your workout.

Lame answer, I know. But really, if you think about all the benefits of sitting in a sauna…it really doesn’t matter much whether it is before or after your workout.

*What does matter is what you are trying to get out of the sauna session.

Sometimes you may prefer to use the sauna before a workout to warm up, loosen up your muscles, and get your heart rate up.

Or, you may prefer to use it after to keep your heart rate up and get a good sweat out before you’re finished.

It will also depend on what you are doing for your workout, as well. For example, if you are doing a HIIT workout on the treadmill you may not opt for a sauna session at all that day. Or if you do, perhaps before the workout to warm up. If you are doing weight training, you may opt to use the sauna after your workout to get some cardiovascular benefit in and relax your muscles.

In terms of calorie loss, and ultimately weight loss, a two-phase sauna weight loss study by Binghamton University in New York demonstrated that an increase in core body temperature resulted in a decrease in body fat. In the study, the use of an infrared sauna 3x/week for 30 minutes per session dropped on average 4 pounds of body fat over a 4 month period. To put in perspective, that is 7 pounds for a person that weights 175 lb.

There is a lot of back in forth in the research world on whether or not saunas can burn fat. Again, not talking calories. We know saunas burn energy. More research needs to be done to conclude benefit of fat loss. Although there are a handful of studies that show a correlation.

All in all, if you are increasing your heart rate to a fat burning zone, theres a good chance it is doing positive things metabolically for you. In my opinion, it is a worthwhile addition to your routine regardless, given all the other benefits that we will touch on next.

Other Health Benefits of Saunas

Muscle Recovery

Cardiovascular Health

Body Detoxification

Stress Relief

It is important to note there are potential risks and precautions associated with sauna use. This may include dehydration and overheating. Drink plenty of water before and after using a sauna.

Key Take Aways: Saunas and Calorie Burning

• Yes, saunas burn calories. Not necessarily fat.
• While saunas may not be a primary method for calorie burning (or weight loss), they offer fantastic other health benefits such as muscle recovery, improved cardiovascular health, body detoxification, and stress relief.
• Sauna use can be a great implementation into your healthy lifestyle routine!

Always consult with your healthcare professional before incorporating sauna into your routine!

Happy Sweating! 🙂