How Many Calories Do you Burn in a Sauna?
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How Many Calories Do You Burn in a Sauna?
Saunas are best known for relaxation, recovery, and stress relief. However, many people also wonder if sitting in a sauna can actually burn calories. After all, you leave sweaty, your heart rate is elevated, and the scale sometimes dips afterward. So what’s really happening?
The short answer: yes, you do burn calories in a sauna, but the amount depends on several factors, and it’s important to understand how and why that calorie burn occurs.
How Do Saunas Work?
Saunas expose your body to elevated temperatures for a sustained period of time. Traditional (Finnish) saunas heat the air around you, typically reaching temperatures between 150–200°F, while infrared saunas use infrared heaters to warm your body more directly at lower air temperatures, usually 110–140°F.
Regardless of the type, the goal is the same: raise your body temperature enough to trigger sweating and cardiovascular responses. This heat stress is what drives most of the physiological effects associated with sauna use.
How Does the Body React to Sauna Heat?
When you sit in a sauna, your body works hard to maintain a safe internal temperature. Several things happen almost immediately:
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Heart rate increases to pump blood toward the skin
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Blood vessels dilate, improving circulation
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Sweating begins to cool the body
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Core temperature rises slightly, depending on heat and duration
This process is called thermoregulation. While you’re not moving or exercising, your cardiovascular system is working harder than it does at rest. This is how saunas burn calories!
When we actually enter saunas, all of these changes can feel more extreme. This is a common reaction. It is important to note to use your own discretion when using saunas, especially for the first time.
Health Benefits of Sauna Use
While calorie burn is often discussed, it’s not the primary reason people use saunas. Research suggests regular sauna use may offer several health benefits, including:
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Relaxation and stress reduction
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Improved sleep quality
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Muscle recovery and reduced soreness
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Cardiovascular support, due to increased heart rate and circulation
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Reduced inflammation and stiffness
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Potential long-term brain and heart health benefits when used consistently
These benefits make saunas a valuable wellness tool, even if burning calories isn’t the main goal. The key here is making time for using your sauna as part of your weekly routine.
Factors That Influence Calorie Burn in a Sauna
Unfortunately, there is no single calorie number that applies to everyone. Sauna calorie burn varies based on several factors:
1. Body Size and Composition
Larger individuals typically burn more calories because their bodies require more energy to cool down under heat stress.
2. Sauna Temperature
Hotter sessions usually raise heart rate more, increasing calorie expenditure—but higher heat also increases dehydration risk. You should take note of what temperatures you can tolerate. Do not risk going for a higher temperature that your body cannot handle.
3. Session Length
Calorie burn tends to increase over time as heat strain builds. Longer sessions burn more calories overall, assuming they are tolerated safely. If you feel unwell in any way (e.g. lightheaded), step out of the sauna immediately.
4. Hydration Status
Dehydration can elevate heart rate and skew calorie estimates from fitness trackers. Proper hydration supports safer, more consistent sessions. Tip: you should be drinking enough water throughout your entire day, and enough to replace water and electrolytes lost during each sauna session.
5. Individual Metabolism
Age, fitness level, heat tolerance, and metabolic rate all influence how your body responds to sauna heat. Individuals with disabilities and older adults who do not do much physical activity can especially benefit from sauna use.
On Average, How Many Calories Do You Burn During Sauna Sessions?
Based on recent research, sauna calorie burn is best viewed as higher than resting, but lower than most forms of exercise.
10-Minute Sauna Session
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Estimated calorie burn: ~30–75 calories
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Early in a session, your body is just beginning to respond to heat. Heart rate rises, but strain is still moderate.
20-Minute Sauna Session
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Estimated calorie burn: ~60–150 calories
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As heat exposure continues, cardiovascular effort increases and calorie burn rises accordingly.
Studies using repeated sauna rounds have shown calorie burn per 10-minute segment increases as sessions progress, meaning later minutes are more demanding than earlier ones.
While these numbers might seem low, this will compound over regular use in addition to the other benefits mentioned.
For new sauna users, don’t underestimate how long 10 minutes will feel physically and mentally in the sauna. Think of this like learning to play a sport or instrument. It takes time to build up the strength, stamina and skills for your sauna experience.
Important Note on Weight Loss
Any rapid weight loss seen after a sauna session is primarily water weight, not fat loss. Sweat is mostly water, and the scale usually returns to normal once fluids are replaced.
For meaningful fat loss, sauna use works best as a supportive habit alongside:
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Regular physical activity
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A balanced, calorie-aware diet
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Consistent routines over time
After your sauna session, drinking water will likely increase the scale to what you saw before using the sauna. However, this does not mean you didn’t burn any calories! If you are on a weight loss journey, one idea to support long term goals is to not use a scale immediately before or after sauna use.
Final Thoughts
Saunas do burn calories, but they shouldn’t be viewed as a replacement for exercise. Instead, think of sauna use as a low-impact complement to an active lifestyle. Buying a sauna is one major step to a lifestyle that supports recovery, relaxation, cardiovascular health, and overall well-being.
When used safely and consistently, sauna sessions can play a valuable role in your wellness routine. Overall, keep expectations grounded and hydration a top priority.