Steam rooms and saunas are proven to have many health benefits. One of the most significant benefits of saunas and steam rooms is promoting weight loss. They help you lose weight because of the heat these treatments produce for your body, just as how active movements like doing cardio can encourage the burning of calories. But, which of the two is better for weight loss? Read on for more details.
What Happens to the Body in a Steam Room vs Sauna?
Heat exposure in steam rooms and saunas activates thermoregulation. The body increases sweat gland activity to maintain core temperature. In saunas (dry heat from 160°F to 200°F/ 76-93°C), evaporation dominates. In steam rooms (humid heat from 110°F to 120°F/43-49°C), conduction and convection intensify thermal load.
According to the Cleveland Clinic, passive heat exposure elevates heart rate and core body temperature similarly to light aerobic activity, placing cardiovascular demand on the body. However, the metabolic load remains low compared to active exercise.
Is Water Weight Loss From Heat Sessions Temporary?
Sweating results in acute fluid loss, not fat loss. Most weight change after a steam or sauna session reflects water expelled through eccrine glands. According to Mayo Clinic, this fluid loss is temporary and reversed once rehydration occurs.
A 2019 review published in the International Journal of Environmental Research and Public Health confirms: weight changes post-sauna are due to dehydration, not adipose reduction. Up to 2% of body weight can be lost in one session-entirely from fluids.
Can Heat Exposure Boost Metabolism or Fat Oxidation?
Mild, short-term increases in resting energy expenditure (REE) have been reported after sauna use. A 2020 PubMed study observed a metabolic rate increase of 5-10% for 30 minutes post-sauna exposure.
However, the effect is not sufficient for meaningful fat oxidation. The World Health Organization (WHO) emphasizes that sustained caloric deficit through diet and physical activity is the only scientifically validated strategy for reducing body fat.
Does Sweating Equal Fat Loss?
No. Sweating is not an indicator of fat loss. Sweating primarily results in water loss, not fat oxidation. The process of lipolysis-breaking down stored fat-does not involve sweat glands. However, this transient fluid reduction can assist in short-term weight management goals and post-exercise body mass regulation.
According to PubMed Central, fat oxidation occurs through metabolic pathways that convert triglycerides into usable energy, exhaled in part as carbon dioxide-not expelled through sweat.
Is a Sauna or Steam Room Better for Weight Loss?
Both steam rooms and saunas support weight loss through similar thermal mechanisms. Neither proves superior. Each induces passive heat exposure that elevates heart rate, enhances thermoregulation, and encourages perspiration.
According to PubMed Central, heat sessions elevate heart rate and metabolism while promoting fluid loss-factors that contribute to calorie expenditure. This is a comparative overview: Sauna vs Steam Room for Weight Loss
| Feature | Sauna | Steam Room |
|---|---|---|
| Heat Type | Dry heat (~170°F / 76°C) | Moist heat (~110°F / 43°C, 100% RH) |
| Humidity | Low (<20%) | High (~100%) |
| Cardiovascular Load | Moderate to High | Moderate |
| Calorie Burn (estimates) | ~1.5-2× resting rate | ~1.5-2× resting rate |
| Sweating Volume | High (evaporative loss) | High (saturated surface loss) |
| Temporary Water Loss | Significant | Significant |
| Perceived Exertion | Higher due to dry intensity | Lower due to humid softness |
| Post-Exercise Utility | Enhances circulation and muscle recovery | Aids in relaxation and sinus relief |
| Comfort Tolerance | May be harder for beginners | More tolerable for sensitive users |
The mechanism of calorie expenditure in both sauna and steam use involves heat-induced cardiovascular stimulation. This response mimics low-intensity cardio, with heart rate and metabolism elevated as the body attempts to cool itself.
Both sauna and steam room can complement a weight management routine by:
- Promoting short-term water weight reduction
- Stimulating mild thermogenic metabolism
- Supporting muscle recovery post-exercise
However, neither substitutes for physical activity or dietary control. Long-term fat loss requires sustained caloric deficit through structured exercise and nutrition, as emphasized by the National Library of Medicine.
Learn more: Benefits of steam room after workout
How Does Steam Room Help Lose Weight?
Steam rooms temporarily help you lose weight by supporting water weight reduction. Their high humidity causes your body to sweat intensely, losing fluid. Thus, you may notice you feel lighter after a steam room session.
But remember, this type of weight loss isn't fat loss. You can quickly regain this loss by hydrating yourself. Therefore, while a steam room can help your weight loss journey, it shouldn't replace exercise and a proper diet.
How Long Should You Stay In a Steam Room to Lose Weight?
It is recommended that you spend 15 to 20 minutes in a steam room at a time, but limit this to two to three times per week. You may also try interval sessions, spending 15 to 20 minutes inside and taking a five-minute break in between, perhaps three to four breaks.
How Much Weight Can You Lose in a Steam Room In 30 Minutes?
A 30-minute session can burn up to 500 calories (according to research indexed in PubMed Central Technically). These values are not constant and vary based on individual metabolic rate, hydration status, and heat tolerance.
Bottom Line
Weight loss is a common goal, especially for those dealing with obesity. While many turn to gym memberships, sports, or trendy diets, a cost-effective alternative is investing in a steam room. Steam rooms promote sweating, helping the body reach its ideal weight over time.
While both sauna and steam room sessions can support your weight loss journey, their benefits don't stop there. From muscle recovery to skin health and stress relief, heat therapy plays a much bigger role in overall wellness.
For best results, combine regular use with a proper diet and exercise. If you're considering a steam room at home, check out Geyser Steam to explore their catalog.
