How Many Calories Do You Burn in an Infrared Sauna?

The number of calories burned in an infrared sauna varies based on individual factors, and some people may not experience significant calorie burn.

In a high-temperature sauna environment, the body sweats to regulate core temperature, leading to minor energy expenditure. Compared to traditional saunas, infrared saunas may burn more calories. Traditional saunas heat the air using hot stones or electric heaters, and while the body works to maintain its core temperature, calorie burn remains relatively low due to the external heat.

Infrared saunas, however, use infrared radiation to directly penetrate the skin and generate heat from within. Although the temperature is lower than in traditional saunas, the body’s response to infrared heat is similar to light exercise, potentially increasing calorie burn.

That said, infrared saunas are primarily designed for relaxation, stress relief, and muscle recovery, rather than weight loss. While they may contribute to minor calorie burning, they should not be relied upon as a primary method for weight management. If you’re looking to enhance calorie burn, pairing infrared sauna sessions with regular exercise and a balanced diet is the most effective approach.

Does Sauna Help with Weight Loss?

Saunas do not directly contribute significantly to weight loss, but they can serve as a supplementary aid. However, their impact is usually minimal. If you’re aiming for rapid and effective weight loss, it’s advisable to seek guidance from professionals who can provide personalized advice and create an effective weight loss plan tailored to your needs.

Here are some methods that can assist with weight loss alongside sauna use:

Hydration

Proper hydration is essential to replenish fluids lost through sweating. Drink plenty of water before, during, and after sauna sessions to maintain hydration and prevent dehydration.

Duration

Control the duration of your sauna sessions to avoid prolonged exposure to high temperatures, which can have adverse effects. A typical sauna session should last 15 to 20 minutes. While sweating may help with temporary weight loss, maintaining hydration is crucial.

Exercise

Engaging in moderate exercise before or after a sauna session can boost metabolism. When combined with aerobic exercise, it can enhance weight loss efforts. However, it’s important to monitor exercise intensity and duration to avoid overexertion.

Healthy Eating

After a sauna session, consuming foods rich in vitamins can help replenish energy without adding excess fat. Eating energy-boosting foods before the session can also prevent negative effects from hunger. Maintaining a balanced diet and avoiding high-calorie or spicy foods further supports weight loss.

Proper Sauna Use

Before using the sauna, it’s essential to understand the correct usage methods and precautions. Make sure your health condition is suitable for sauna use—individuals with hypertension, heart disease, pregnancy, or other health concerns should avoid saunas. Only when sauna use is safe can it be an effective supplementary tool for weight loss.

In Summary

Saunas don’t directly reduce fat or contribute to significant weight loss. Any weight loss observed is typically due to temporary water loss, which is quickly regained after rehydration. Sauna use should not be relied upon as a primary method for weight loss. Incorporating aerobic exercise, a balanced diet, and professional guidance will have a more lasting impact, with saunas serving as a complementary aid.

Do Saunas Help with Hangovers?

Saunas may offer some relief from hangover symptoms, but they cannot be considered a direct solution. In the high-temperature environment of a sauna, the body sweats profusely, which can help eliminate alcohol and waste products, providing some supportive relief from hangover symptoms.

Additionally, sauna use promotes vasodilation, which improves blood circulation and accelerates the transport and elimination of alcohol from the body, potentially alleviating some hangover discomforts. The relaxing atmosphere of a sauna can help ease headaches and other symptoms by relaxing both the mind and body, aiding in the recovery process.

Furthermore, the heat from a sauna can stimulate metabolism, speeding up the elimination of alcohol from the body. However, while saunas may assist with some hangover symptoms, they cannot reduce alcohol content in the body and should not be considered a definitive remedy for a hangover.

It is important to manage alcohol consumption and frequency to avoid excessive drinking. Sauna use is not recommended after consuming large amounts of alcohol, as alcohol impairs cognitive function, which can lead to dizziness and light-headedness—symptoms that may be worsened in the sauna environment.

How Long Should You Spend in a Sauna?

The recommended duration for a sauna session is generally 15 to 20 minutes. This timeframe allows the body to adjust to the high temperature and experience the beneficial effects without the risk of dehydration from prolonged heat exposure.

If any discomfort arises during the session, it is advisable to exit the sauna immediately to avoid potential health risks. Some individuals with a higher heat tolerance may extend their sauna time slightly, but this should be done based on personal health conditions and comfort levels. It’s essential to monitor your physical condition throughout the session to ensure a safe and enjoyable experience.

Exceeding 20 minutes in the sauna can place additional stress on the body and may lead to negative effects, so it is important to control the session duration.

The ideal sauna time varies based on heat tolerance, health status, and comfort. It’s best to sauna when your body is in good condition, avoiding sessions right after meals, on an empty stomach, or after alcohol consumption to prevent strain on the body. Also, regulating the frequency and intervals of sauna use is crucial, as excessive sauna sessions may reduce their benefits and even harm the body.

Adequate sleep before and after a sauna session is important for recovery. Avoiding vigorous exercise immediately after the session can also help prevent unnecessary strain. Some prefer evening sauna sessions to relax and promote sleep, while others opt for daytime sessions to boost energy levels and enhance overall productivity and well-being.

My Personal View on Saunas

I believe saunas offer a peaceful and calming environment, providing a journey of relaxation for both the mind and body. They serve as a perfect means to unwind, relieve fatigue, and recharge after a long day. With their serene atmosphere, saunas allow individuals to release the stresses of daily life.

In addition to promoting relaxation, saunas are widely recognized for their health benefits. They improve blood circulation, relieve stress, enhance physical and mental well-being, and foster social interaction, all of which contribute to a better quality of life. The sauna culture is deeply ingrained in Nordic countries, where it has become an essential part of their lifestyle.

If you haven’t yet experienced the joy of a sauna, I highly recommend giving it a try—it may offer unexpected benefits. Saunas are not just places for physical relaxation but also serve as a sanctuary for mental rejuvenation. In the quiet, comforting ambiance of a sauna, you can leave your worries behind and achieve a state of inner peace and balance.

If you’re intrigued by the benefits of saunas, consider investing in one for your home. It’s an excellent way to relieve daily fatigue and emerge feeling revitalized.

AlphaSauna provides a diverse selection of saunas, crafted from premium woods such as cedar, pine, hemlock, and thermally treated pine. Our designs combine simple, traditional aesthetics with advanced technology, creating saunas that offer both charm and comfort. Some of our products are customizable, allowing you to tailor your sauna experience to your preferences and ensure maximum relaxation and comfort.