Saunas Don't Burn Fat or Replace Exercise, Experts Say

Saunas don't burn fat

You cannot lose fat by sitting in a sauna. Any weight loss is purely water weight from sweating, which returns as soon as you rehydrate.

There is no evidence that you burn significantly more calories in a sauna than you would sitting on your couch. Claims of increased calorie burn are often exaggerated and unsupported.

If your fitness tracker shows a high calorie burn, it's because the algorithm mistakes your elevated heart rate from heat for exercise. Your muscles are not contracting, so you are not burning calories at that rate.

Saunas don't detox you

The idea that saunas "detox" your body is a myth. Your liver and kidneys handle detoxification.

There is no scientific basis for the claim that sweating in a sauna removes toxins from your body. Health issues related to toxins require medical treatment, not a sauna session.

Saunas don't replace exercise

Saunas do not provide the key benefits of physical exercise. They do not build muscle, improve cardiovascular endurance, or promote fat loss.

While some research draws parallels between the heat stress of a sauna and exercise, scientists are clear: a sauna is not a substitute for working out.

• Exercise increases VO2 max and muscle mass.
• Saunas do not.

Potential benefits for blood vessels

Research suggests a possible cardiovascular benefit. When your body temperature rises, blood vessels near your skin dilate.

This process may aid cell growth and repair, contributing to healthier blood vessels. This is a lesser-known effect separate from the benefits of exercise.

The real benefit is relaxation

The most tangible health benefit of a sauna is stress reduction. If you find it relaxing, it can contribute to improved mental well-being.

This is not a cure for medical conditions like depression, but lowering stress is a legitimate health benefit. A hot bath can offer similar relaxing effects.

Understanding the risks

Saunas are not safe for everyone. People with certain medical conditions should consult a doctor or avoid them entirely.

Key risks include overheating, dehydration, and, in rare cases, death. A Finnish study found that half of sauna-related deaths involved alcohol.

To use a sauna safely:

• Stay hydrated.
• Avoid alcohol before use.
• Do not go alone, especially if intoxicated.
• Limit session duration and listen to your body.