Saunas are known for their relaxing heat and wellness benefits, but many people are curious about their effect on calorie burn. While sitting in a sauna is not the same as exercising, your body does work harder to cool itself, which uses energy and burns calories. So, how many calories can you expect to burn in a 30-minute sauna session?
How the Sauna Burns Calories
When exposed to high heat, your body temperature rises, and your heart rate increases. Your body works to regulate its internal temperature by directing blood flow to the skin and producing sweat. This process requires energy, which results in calorie burn.
Average Calories Burned in 30 Minutes
The number of calories burned depends on your body weight, metabolism, and sauna temperature. On average:
| Body Weight | Calories Burned (30 Minutes) |
|---|---|
| 60 kg | 45–60 calories |
| 75 kg | 60–75 calories |
| 90 kg | 75–90 calories |
These figures are modest compared to a workout but still higher than simply sitting at rest.
Sauna vs. Exercise Calorie Burn
While saunas do burn some calories, the effect is minimal compared to physical activity. The primary weight change you notice after a sauna session is from water loss due to sweating. This weight will return once you rehydrate.
Benefits Beyond Calorie Burn
Even if the calorie burn is small, saunas offer other benefits that can support weight management:
- Muscle Recovery: Speeds up recovery after exercise.
- Stress Reduction: Helps regulate stress hormones that can contribute to weight gain.
- Improved Circulation: Supports overall health and energy levels.
Tips for Using a Sauna Safely
- Limit sessions to 15–30 minutes, especially if you are new to sauna use.
- Drink water before and after to replace lost fluids.
- Avoid alcohol before sauna use.
- Listen to your body and leave if you feel dizzy or lightheaded.
Final Thoughts
A 30-minute sauna session can burn between 45 and 90 calories, depending on your body size and the heat level. While this is not a substitute for exercise, regular sauna use can be a great complement to a healthy lifestyle, helping you relax, recover, and feel revitalized.
At Sauna prices, we provide everything you need to enjoy the benefits of sauna use in the comfort of your own home.
