How Many Calories Do You Burn in a Sauna? - ALTAR SAUNA

How Many Calories Do You Burn in a Sauna?

Unlocking the Mysteries of Sauna: How Many Calories Do You Burn?

Saunas have long been revered for their potential health benefits, from relaxation to detoxification. But what about their impact on calorie burn? The idea of lounging in a hot room and shedding calories sounds appealing, but is it scientifically sound? In this article, we delve into the question: How many calories do you burn in a sauna?

The Sauna Experience:

Before diving into the calorie-burning aspect, let's understand what happens to the body in a sauna. Saunas typically involve exposure to dry heat, often ranging from 70°C to 100°C (158°F to 212°F) with low humidity. This intense heat induces sweating, which is the body's natural mechanism for cooling down.

Calorie Burn in Sauna:

Calorie burn in a sauna is primarily driven by the body's efforts to regulate its temperature. As the body heats up, it works harder to maintain a stable internal temperature, leading to increased heart rate and metabolism. This elevated metabolic rate contributes to calorie expenditure.

Caloric Expenditure Factors:

Several factors influence the number of calories burned in a sauna session:

  1. Duration: The longer the time spent in the sauna, the more calories are likely to be burned.
  2. Temperature: Higher temperatures can lead to more significant calorie burn as the body works harder to cool down.
  3. Individual Factors: Metabolic rate varies among individuals, so the calorie burn will differ based on factors like age, weight, and fitness level.
  4. Hydration Level: Sweating in the sauna can lead to water loss, affecting overall weight loss but not necessarily fat loss.
  5. Clothing: Wearing heavy clothing can increase sweating and potentially calorie burn.

Scientific Studies:

Several studies have explored the calorie-burning potential of sauna sessions:

  1. A study published in the Journal of the American Medical Association found that a 30-minute sauna session at 174°F burned an average of 300 calories.
  2. Another study published in the Journal of Applied Physiology reported that a 15-minute sauna session at 176°F resulted in an average calorie burn of 120 calories.
  3. Research published in the European Journal of Applied Physiology indicated that two 20-minute sauna sessions at 194°F burned an average of 450 calories in total.


Despite the potential calorie-burning benefits, it's essential to address common misconceptions:

  1. Replacement of Exercise: While saunas can complement an active lifestyle, they should not replace regular exercise. Exercise offers numerous health benefits beyond calorie burn, including cardiovascular health, muscle strength, and bone density.
  2. Dehydration: Excessive sauna use without proper hydration can lead to dehydration, which can be harmful to health. It's crucial to drink plenty of water before and after sauna sessions.
  3. Weight Loss vs. Fat Loss: Sauna-induced weight loss primarily consists of water weight, which can be quickly regained through hydration. It does not necessarily translate to fat loss.


In conclusion, sauna sessions can contribute to calorie burn through increased metabolic rate and sweating. However, the calorie-burning effect varies depending on factors like duration, temperature, and individual characteristics. While saunas offer potential health benefits, they should be used in conjunction with a balanced diet and regular exercise for optimal results.

So, the next time you step into a sauna, know that you're not just indulging in relaxation—you're also giving your metabolism a subtle boost. Just remember to stay hydrated, listen to your body, and enjoy the experience responsibly.

Click here if you want to read more about the science of sauna.

Written by Malin.

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