Saunas have been cherished for centuries for their ability to relax the mind, soothe sore muscles, and detoxify the body. But recently, many fitness enthusiasts have been asking, "How many calories do you burn in a sauna?" The answer might surprise you. In this article, we'll delve into how saunas work, the factors that impact calorie burning, and what the science says about shedding calories while sitting in the heat.
How Does a Sauna Work?
Saunas create a hot environment, typically between 150°F and 195°F (65°C to 90°C). This high temperature causes your body to work hard to cool itself, leading to sweating. Sweating itself doesn’t burn calories directly, but it’s the body’s response to heat that results in calorie expenditure.
The body’s primary cooling mechanism is an increase in heart rate, blood circulation, and metabolic activity. The more your body works to stabilize its internal temperature, the more energy it consumes—this translates into calorie burning.
Calories Burned in a Sauna: What Studies Show
Various studies suggest that spending time in a sauna can indeed burn calories, but the number varies widely depending on several factors. According to research from Harvard Health, a person weighing around 160 pounds burns approximately 56 calories in 30 minutes in a sauna . However, this figure can increase for those with higher body weight or when spending longer durations in the sauna.
A general rule of thumb is that you can burn anywhere from 1.5 to 2 times the number of calories you would at rest while sitting in a sauna.
Factors That Influence Calorie Burn:
- Body Weight: Heavier individuals burn more calories because their bodies work harder to regulate temperature.
- Duration: The longer you stay in the sauna, the more calories you'll burn—within safe limits, of course.
- Type of Sauna: Infrared saunas, which operate at lower temperatures but penetrate deeper into the skin, may stimulate calorie burn differently from traditional saunas. Infrared saunas have been reported to burn up to 600 calories per hour .
Can You Lose Weight in a Sauna?
While sauna sessions may help burn calories, it’s essential to recognize that most of the immediate weight loss from using a sauna comes from water loss through sweat. This weight is quickly regained when you rehydrate.
That said, regular sauna use can be part of a comprehensive fitness regimen. It can help with recovery, improve cardiovascular function, and provide a relaxing environment that enhances overall wellness, which in turn can contribute to long-term weight loss efforts.
Maximizing Your Sauna Benefits
If you’re looking to maximize calorie burn in the sauna, here are a few tips:
- Hydrate Before and After: Always drink plenty of water before and after your sauna session to avoid dehydration.
- Pair Sauna Sessions with Exercise: While a sauna alone won’t torch hundreds of calories, it can complement a workout routine by aiding recovery and boosting relaxation.
- Stay Safe: While it’s tempting to stay in the sauna for extended periods to maximize calorie burn, safety comes first. Limit sessions to 15-20 minutes and listen to your body.
Conclusion: Is the Sauna a Good Tool for Burning Calories?
Yes, saunas do burn calories, but they aren’t a magic bullet for weight loss. The calorie burn is modest compared to high-intensity exercise, but when used in combination with a healthy diet and active lifestyle, it can certainly be a helpful addition to your wellness routine.
So, next time you step into a sauna, enjoy the heat knowing that while you may not be burning hundreds of calories, you're reaping plenty of other health benefits.
References:
- Harvard Health Publishing. (2018). "Do saunas have any health benefits?" Retrieved from Harvard Health.
- Mayo Clinic. (2021). "Sauna: Health benefits or risks?" Retrieved from Mayo Clinic.
- Journal of the American Medical Association. (2015). "Cardiovascular and All-Cause Mortality in Middle-Aged Men in Relation to Sauna Bathing."