STEAM SHOWER BLOG
Do Steam Saunas Help You Lose Weight? 9 Facts to Know
If you’ve ever stepped into a steam sauna and walked out dripping in sweat, you might wonder—can you lose weight in a sauna? The answer isn’t as simple as yes or no. While steam and infrared sauna weight loss results may not replace a solid workout or healthy eating, saunas do offer benefits that can support your overall wellness and fat-loss goals.
Let’s explore the truth about sauna weight loss—what it really means, what science says, and how often you should be using your sauna to help your body feel and perform its best.
1. Saunas Help You Lose Water Weight—Not Fat
First things first: spending 20 minutes in a steam sauna may cause the number on the scale to drop, but it’s mostly water weight loss. When your body temperature rises in the sauna, you sweat—sometimes a lot. That sweat is fluid leaving your body, not fat being burned.
So, how much weight can you lose in a sauna? On average, people might lose 1–3 pounds during a sauna session, depending on how long they stay in and how much they sweat. But that body mass loss is temporary—once you rehydrate, your weight typically returns.
2. Sauna Use Can Support Fat Loss—With Exercise
While saunas alone won’t burn significant fat, combining sauna bathing with regular exercise may help you reach your fat loss goals more efficiently. The heat can boost circulation and help muscles recover after workouts.
Using a sauna after a workout might even help reduce soreness and inflammation, supporting your fitness routine and keeping you active longer. So, if you’re asking, sauna before or after workout to lose weight?—after your workout is the way to go.
3. Saunas May Increase Calorie Burning
While you won’t burn hundreds of calories in the sauna, you do burn some. Your body works hard to cool itself down during time in the sauna, slightly increasing your calorie burning.
A small study showed that a 30-minute sauna session could burn around 50–150 calories depending on your body weight and the sauna type. It’s different from cardio, but it’s still something!
4. Infrared Saunas May Offer Additional Weight Loss Support
If you're looking into infrared sauna weight loss, you might like what you hear. Unlike traditional steam saunas, infrared saunas heat your body directly using light waves, not just the air around you.
Many people find that an infrared sauna session is more comfortable and allows them to stay in longer. That extended time can lead to more sweating and potentially greater body mass loss through water weight. Some also report feeling more relaxed and energized—key for staying consistent with your wellness routine.
5. Saunas Boost Circulation and Blood Flow
One of the biggest health benefits of sauna use is how it can increase blood flow. The heat causes blood vessels to expand, improving circulation throughout the body. This boost helps deliver oxygen and nutrients to your muscles, organs, and skin.
Improved circulation is also tied to better muscle recovery after workouts, which can help you stick to your exercise routine and promote long-term fat loss.
6. Sauna Bathing May Support the Immune System
A well-functioning immune system is critical for maintaining energy and reducing inflammation. Studies show that steam sauna bathing may support immune health by stimulating white blood cell production and reducing stress hormones in the body.
Staying healthy means fewer missed workouts and better performance, both of which can keep your sauna weight loss goals on track.
7. Sauna Sessions Can Help with Stress and Sleep
Weight loss isn’t just about diet and movement. Stress and poor sleep can wreak havoc on your metabolism. Fortunately, time spent in a sauna helps many people relax and sleep better.
By lowering cortisol levels and supporting restful sleep, sauna use can help create the right environment for fat loss over time.
8. Some Health Conditions May Limit Sauna Use
Before hopping into a steam or infrared sauna session, it’s important to check with a healthcare provider—especially if you have certain health conditions like low blood pressure, heart problems, or are pregnant.
Saunas increase your body temperature and change how your heart and blood vessels respond. That’s why it’s essential to know your limits and start slow if you're new to sauna bathing.
9. Consistency is Key: How Often Should You Use a Sauna?
So how many times a week should you use a sauna for results?
Most studies suggest using the sauna 2–4 times per week to see consistent health benefits. Some athletes and fitness enthusiasts go up to 5 or more, but again, it depends on your body and your goals.
Here’s a quick guide to sauna use and weight loss:
Try This Weekly Sauna Routine:
• 2–4 times a week after your workout
• 15 to 20 minutes per session
• Stay hydrated before and after
• Combine with regular exercise and healthy eating
• Alternate between steam and infrared sauna sessions if available
For more information on steam showers and steam saunas you can visit www.steamshowers4less.com
The Bottom Line: Are Saunas the Secret to Weight Loss?
So, can you lose weight in a sauna? Technically yes—but mostly from sweat, not fat. That said, using a steam shower or sauna regularly can be a powerful support tool for your wellness journey.
From boosting circulation and aiding in muscle recovery, to helping you relax, sleep better, and stick to your fitness routine, the benefits of sauna use go beyond the number on the scale.
When combined with healthy habits, a sauna can absolutely play a role in achieving your weight loss and fitness goals. Just remember—it’s a support tool, not a magic solution. But a relaxing, steamy one? Absolutely. Want to experience the benefits yourself? Explore steam and infrared sauna options at Steam Showers 4 Less and start sweating your way to better health—one session at a time.