Does Sauna Use Burn Calories?

by Wes McMahon November 11, 2024

Have you ever wondered about the calories you burn in a sauna? This question has become one of the most important topics as people look for new ways to help them lose weight. The idea of sitting in a hot room might seem like an easy way to burn calories. But there's more to learn about how sauna sessions actually affect your calorie burning.

You'll find out the exact number of calories a sauna session burns. Several factors change how fast you burn calories. Traditional and infrared saunas each come with their own benefits and burn different amounts of calories. This piece shows you the actual numbers and explains the science of how saunas make you burn calories. It also helps you create realistic goals when you add sauna sessions to your wellness routine.

Understanding Sauna Types and Their Effects

Traditional and infrared saunas are the two main types available today. Each type works differently and provides unique benefits to help you reach your wellness goals.

Traditional Finnish saunas use wood or electricity to heat the surrounding air. These operate at temperatures between 165°F to 210°F (74-99°C). Your body warms through conduction and convection, which creates an intense sweating experience.

Infrared saunas take a different approach. Light waves directly heat your body at lower temperatures between 120°F and 140°F. The infrared rays penetrate deeper into your body tissues, so you'll still sweat significantly despite the lower temperature.

Here's how the temperature ranges compare across different sauna types:

Sauna Type	Temperature Range
Traditional	165-210°F
Infrared	120-140°F
Steam Room	110-115°F

Both types offer impressive calorie-burning benefits. A 30-minute session in a traditional sauna burns between 300-500 calories. Infrared saunas might be even more effective, helping you burn 500-1,100 calories in an hour-long session.

Heat isn't the only factor in calorie burning. Your body's heart rate and metabolism increase in response to sauna heat, similar to moderate exercise. This cardiovascular response determines how many calories you burn during your session.

The number of calories burned varies by individual. Studies show that people with higher body mass and muscle mass burn more calories during sauna sessions. One study found participants burned 73 calories in their first 10-minute session, and this increased to 134 calories by their fourth session.

How Does a Sauna Burn Calories?

The sort of thing I love is the science behind sauna-induced calorie burning with its complex bodily mechanisms that work together to burn energy. Your body's calorie-burning process in the sauna follows a fascinating pattern.

Increased heart rate and metabolism

Your body kicks into high gear at the time you enter a sauna. The heart rate rises substantially and reaches between 120-150 beats per minute, which feels like a moderate exercise session. Your metabolism jumps by approximately 20% because your body works harder to keep its normal temperature.

Sweating and fluid loss

The human body activates its natural cooling system through heavy sweating that leads to substantial fluid loss. A single hour in the sauna can cause you to lose:

1.5 liters of water through sweating
2% of your body mass in fluid loss
Various minerals including sodium, potassium, and magnesium

The weight reduction you notice after a sauna session comes mainly from water loss, not fat burning.

Thermogenesis and brown fat activation

Heat exposure affects your body in ways that go beyond sweating. When your core temperature rises, it triggers thermogenesis - a process that can elevate your body temperature by about 1°C each minute. This temperature regulation mechanism requires significant energy and helps burn additional calories.

People who use saunas regularly develop remarkable adaptations in their thermal regulation systems. Scientists discovered that winter swimmers who combined cold exposure with sauna sessions demonstrated enhanced cold-induced thermogenesis compared to control groups. These findings suggest that regular sauna sessions might optimize your body's natural calorie-burning mechanisms.

A 30-minute sauna session can burn between 300-500 calories. However, this should not be your main goal for weight loss. The sauna experience works best as a complement to your regular exercise routine and can enhance your body's metabolic efficiency.

Realistic Expectations for Calorie Burn

The truth about burning calories in saunas needs clarity. Many sources claim you can burn tons of calories, but real-life results tell a different story. Each person's body responds differently, and calorie burn varies by a lot between individuals.

Average calories burned in 15, 30, and 60 minutes

The expected calorie burn during your sauna sessions looks like this:

Session Duration	Typical Calorie Burn
15 minutes	23-31 calories
30 minutes	46-62 calories
60 minutes	300-600 calories

Infrared sauna sessions can yield better results and help you burn between 200-600 calories in just 30 minutes.

Factors influencing individual calorie burn

Your body burns calories differently based on several personal factors:

Your body weight and composition affect calorie burn significantly (people with higher BMI burn more calories)
Your body's heat tolerance and adaptation capabilities play a crucial role
Your current fitness level and metabolic rate determine calorie consumption
The sauna type you choose (traditional vs. infrared) impacts your calorie burn

Sauna use vs traditional exercise for calorie burning

Let's take a closer look at the numbers. A 30-minute sauna session burns 50-100 calories. The same time spent walking briskly could burn 150-300 calories, and a vigorous workout like running or cycling could burn 400-600 calories.

Sauna sessions work best as a complement to your regular exercise routine. The heat increases your heart rate and metabolism by 25-33%, but it differs from active exercise. Your body burns calories in a sauna mainly through its cooling efforts, unlike traditional exercise where muscles actively work.

Moderate healthy habits consistently applied are essential to achieve your wellness goals. Saunas provide many health benefits, but they should not be your main strategy to burn calories.

Maximizing the Benefits of Sauna Sessions

Smart planning helps you get better results from your sauna sessions and burn more calories effectively. The benefits go beyond passive heat exposure. A comprehensive combination of exercise, proper hydration and timing will help you achieve optimal results from each session.

Combining sauna use with exercise

Sauna sessions work best immediately after your workout. This strategic timing helps speed up muscle recovery and boosts your calorie-burning process. Scientific evidence supports these effective combinations:

Your regular workout should come first
A 10-15 minute cooldown period follows
Your elevated metabolism makes it ideal to enter the sauna
Light stretching during your session proves beneficial

Proper hydration and recovery

Proper hydration is a vital part of safety and helps everything work better. Studies recommend these water intake amounts:

A full glass of water before you start
350ml while you complete a 30-minute session
One liter after you finish your session

Your body needs electrolytes, and you can get them naturally from watermelon, cucumber, and citrus fruits. These foods provide minerals that help your body recover effectively.

Read: What You Should Do After a Sauna Session

Frequency and duration recommendations

Research suggests these optimal sauna session timings:

Experience Level	Duration	Weekly Frequency
Beginners	15-20 minutes	3 times
Regular Users	30-45 minutes	3-5 times
Advanced Users	Up to 60 minutes	4-5 times

Important note: Studies indicate that frequent shorter sessions (5 times per week) work better for fat loss compared to longer, infrequent sessions. Weight loss results improve with 45-minute sessions at 50-60°C, performed at least 3 times weekly during an 8-week period.

Your body's signals should guide these recommendations based on your comfort level. New sauna users should begin with shorter sessions and increase duration as their heat tolerance improves.

Conclusion

Sauna sessions help you burn calories by raising your heart rate, boosting metabolism, and activating thermogenesis. Research shows traditional saunas can help you burn 300-500 calories in one session, and infrared saunas might burn even more. Your body's natural cooling system and metabolic responses drive these benefits. The results you'll see depend on your body type, how well you handle heat, and your fitness level.

You'll get the most from your sauna experience by pairing it with exercise and staying hydrated. The best approach is to schedule 3-5 sessions each week, adjusting the time based on your experience. Your body adapts to heat exposure in beneficial ways. Saunas are a great addition to any detailed fitness plan if you set realistic goals and follow safety rules.

FAQs

How many calories are burned during a 30-minute sauna session?

A 30-minute session in a sauna can burn between 300 and 500 calories. This range depends on factors such as the individual's weight, metabolic rate, the temperature of the sauna, and the duration of the session.

Can using a sauna contribute to weight loss?

Saunas can lead to short-term weight loss primarily through the loss of water weight. Additionally, the heat from the sauna can increase heart rate, which may help in burning more calories. However, for long-term weight loss, other methods are generally more effective. It is advisable to consult a healthcare provider for personalized weight loss advice.

What is the calorie expenditure for 10 minutes in a sauna?

In a 10-minute sauna session, an individual can burn approximately 73 to 134 kilocalories. It's important to note that while there is a loss of weight during this time, it largely represents water loss rather than a significant reduction in fat mass.

What are the effects of spending 15 minutes in a sauna?

Spending 15 minutes in a sauna can help relax muscles, enhance blood circulation, and improve skin health. It is recommended to stay in a sauna for about 15-20 minutes per session. Those new to sauna use should start with shorter durations of about 5-10 minutes. Additionally, individuals with certain health conditions should consult a doctor before using a sauna.

References

[1] - https://www.crunch.com/thehub/does-an-infrared-sauna-burn-calories-facts-and-myths/
[2] - https://sweathouz.com/infrared-sauna-vs-regular-sauna-whats-the-difference/
[3] - https://nakednutrition.com/blogs/wellness/does-sauna-burn-calories
[4] - https://www.smartmakshop.com/blogs/news/sauna-calories-burned-fact-or-fiction
[6] - https://www.verywellhealth.com/does-a-sauna-burn-calories-8557449
[7] - https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health
[8] - https://huumsauna.com/what-happens-to-our-body-in-and-after-sauna/
[9] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295591/
[10] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8561167/