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India’s youngest Olympic bronze medallist wrestler Aman Sehrawat weighed 61.5 kg and to qualify for the 57 kg weight category semi-final bout he had to lose 4.5 kg in a stipulated time of 10 hours before the mandatory weigh-in on day two and he achieved the feat by going through five sessions of one-hour hot shower sessions or 5-minute sauna baths, among other exercises.
Ever since boxer Vinesh Phogat and other athletes tried multiple sauna sessions to lose weight in just a few hours to be in the right weight category for Olympic matches, the trend of instant weight loss by sauna bathing has become popular and is attracting the attention of fitness experts, but is it really possible?
Sweating out has long been a therapeutic practice, with sauna, derived from the Finnish word “bath”, using heat, sweat and steam for cleansing. Traditionally, saunas were heated pits dug into the ground with stones and campfires, hence, the word “sauna” is connected to “savuna”, which means “in smoke”.
In an interview with HT Lifestyle, Dr Manjusha Agarwal, Senior Consultant, Internal Medicine, Gleneagles Hospitals, Parel Mumbai, said, “Many people opt for sauna baths for relaxation. It is believed that sauna baths cause sweating and instant water loss can help in weight loss. However, the weight loss is temporary and water loss can be followed by immediate weight gain. If you lose weight due to sauna, you gain it back very quickly. Also, sauna helps in recovery from heavy workouts by relaxing sore muscles and improving blood circulation.”
“So, even if you are not losing weight, taking a sauna bath regularly can improve fitness and reduce stress caused by weight gain due to emotional eating or hormonal imbalances. However, the link between sauna bathing and weight loss has not yet been fully established and requires further study. Weight loss must be combined with proven strategies such as nutritious diet, exercise and sleep,” he added.
Dr. Vijaya Gowri Bandaru, Visiting Consultant – Dermatology at Sakra World Hospital, shares her expertise, “Spending time in a sauna causes your body to sweat a lot, which can lead to temporary weight loss. This weight loss is primarily due to water loss through sweating, not fat loss. You may see up to five pounds of weight loss in one session, but it’s important to understand that this is due to dehydration, not actual fat loss.”
He elaborates, “The weight lost during a sauna session is mostly water weight, which will be regained once you re-hydrate. This is similar to how athletes lose water weight during intense exercise. While saunas can contribute to overall health by promoting relaxation, improving blood circulation and aiding in detoxification, they are not a viable solution for long-term weight loss. Long-term fat loss is best achieved through a combination of regular physical activity, a balanced diet and staying well-hydrated. While saunas can enhance a healthy lifestyle, they should be viewed as a supportive practice rather than a primary method for weight control.”
According to Dr Rajeshwari Panda, head of the department of nutrition and dietetics at Medicover Hospitals in Navi Mumbai, the short answer is, “No, sauna baths do not cause instant weight loss.” She stresses that while the idea of losing weight through sweating may be appealing, the reality is far less so. Sauna baths primarily lead to temporary loss of water weight through sweating. This weight is quickly regained once you re-hydrate.
He sheds light on the science behind it –
- Lose weight with water: When exposed to high temperatures, your body works to cool itself by sweating. Sweat is primarily made up of water, so you lose liquid weight. However, this is not fat loss.
- Calories Burned: A sauna session may increase your heart rate slightly, leading to a slight increase in calorie burning compared to resting, but not enough to cause significant weight loss.
- Risk of dehydration: Excessive sweating can lead to dehydration. It is important to stay hydrated before, during, and after a sauna session to prevent health risks.
Talking about how quickly the weight comes back, Dr. Rajeshwari Panda said, “The water weight lost during a sauna session usually returns within a short time, often as soon as you re-hydrate. Although sauna baths offer relaxation and other potential health benefits, they are not an effective method for long-term weight loss. A combination of diet, exercise and lifestyle changes are required for lasting weight loss.”
He suggests that if you want to lose weight, focus on these proven strategies –
- Balanced diet: Prioritize whole foods, control portions, and limit processed foods.
- regular exercise: Include both cardiovascular and strength training in your routine.
- Adequate sleep: Aim for 7-9 hours of quality sleep per night.
- stress management: Practice relaxation techniques, such as meditation or yoga.
Remember, it is essential to consult a healthcare professional before starting any new weight loss program.
There are many types of saunas these days – including wood-burning, electric, infrared – that are becoming increasingly popular, but all of them offer the same health benefits, said Dr Sachin Kumar, senior consultant, pulmonology and critical care medicine, Bengaluru.
1. Increase in heart rate and blood circulation:
Sitting in a sauna increases the heart rate by 100-150 beats per minute, increasing blood circulation similar to mild to moderate exercise. Improved blood circulation can reduce muscle pain, improve joint mobility and ease arthritis pain. Heat-induced relaxation can improve overall health and reduce stress, which can reduce the risk of cardiovascular events. It may also contribute to lower blood pressure and improved heart function and lower cholesterol levels.
2. Respiratory and Skin Benefits:
Saunas can help open up the airways and loosen phlegm, which could potentially benefit people with asthma. A dry sauna may improve psoriasis symptoms, although it may worsen atopic dermatitis.
3. Immune System Support:
Regular sauna sessions can strengthen the immune system by increasing white blood cell activity, which can help combat long-term inflammation and related health problems.
4. Relaxation after exercise:
Using a sauna after a workout can increase relaxation, reduce muscle tension, and make you feel energized due to dilated blood vessels and improved blood flow.
5. Reduce skin plaques and flakes:
For most people, regular sauna use does not have a significant effect on the skin. However, if you have psoriasis, using a sauna may help reduce the number of plaques and scales on the skin.
6. Detox:
Some people incorporate saunas into detox programs, believing they can help remove substances stored in fat, such as heavy metals and certain medications. The theory is that sweating can help eliminate these chemicals. However, more research is needed to confirm its effectiveness on overall health. Despite this, some people report feeling significantly better after using a sauna for detox.
7. Protects from cold
Regular sauna users have reported getting about half as many colds as those who do not use saunas. The increase in body temperature from sauna use may help regulate natural circadian rhythms.
8. Better sleep
Many people experience better sleep after heat-related activities, such as a sauna. However, more research is needed to fully understand the effects of saunas on sleep patterns.
Dr. Sachin Kumar explains, “Sauna sweating is not helpful in detoxification because the liver, kidneys and intestines remove toxins from the body. Due to fluid loss, weight loss caused by saunas is only transient. Sauna use can cause dehydration, so it’s important to drink enough water and keep sessions short. To prevent severe dehydration, leave the sauna as soon as you feel dizzy or very thirsty. Men who use saunas regularly may experience a temporary decrease in sperm production, although this effect is reversible. If you have any health concerns, talk to a doctor before using a sauna. Additionally, to help your body function, make sure you’re drinking enough water.”
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor for any questions about any medical condition.
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