A 30-minute sauna session burns approximately 50-150 calories depending on body weight and sauna type.

Traditional Finnish sauna (80-90°C) burns 80-100 kcal, infrared sauna (45-60°C) burns 100-120 kcal, and steam room burns 70-90 kcal for a 75kg person.

This is calculated using MET values (1.5-2.0) × body weight × time.

Sauna calorie burn is roughly equivalent to a 15-20 minute walk.

Sauna causes temporary water weight loss (1-2 lbs per session), not fat loss.

The weight is fully regained upon rehydration.

To lose 1 lb of actual fat requires a 3,500 calorie deficit—a 30-min sauna burns only ~100 calories (0.03 lbs fat).

Use saunas for proven health benefits (cardiovascular health, muscle recovery, stress relief), not as a primary weight loss tool.

For fat loss, focus on calorie deficit through diet (80%) and exercise (20%).

Infrared saunas burn slightly more calories (100-120 kcal/30min) compared to traditional saunas (80-100 kcal/30min) due to deeper tissue penetration.

However, the difference is only 20-30 extra calories—equivalent to walking 5-7 extra minutes.

Choose based on preference: traditional for higher heat intensity and cultural experience, infrared for heat sensitivity and chronic pain relief.

Neither is effective as a primary weight loss method.

Finnish research recommends 4-7 sauna sessions per week for optimal cardiovascular benefits.

The 20-year Kuopio study (2,300 men) found 4-7 sessions/week associated with 50% reduced risk of fatal cardiovascular disease.

Start with 2-3 sessions/week at 5-10 minutes, gradually increasing to 15-20 minutes.

Always hydrate: 16-24 oz water before, 24-32 oz after each session.

Research-backed sauna benefits include: 50% reduced cardiovascular disease risk (4-7 sessions/week), 65% lower dementia risk, improved muscle recovery post-exercise, reduced stress and cortisol levels, better sleep quality, and 5-7% improved endurance performance through heat acclimation.

Saunas do NOT provide significant fat loss, "detoxification" (kidneys/liver handle that), or replace exercise for weight management.

Yes, daily sauna use is generally safe for healthy adults.

Finnish people commonly use saunas 4-7 times per week.

Key safety guidelines: stay hydrated (16-24 oz before, 24-32 oz after), limit sessions to 15-20 minutes, exit if dizzy or unwell, avoid alcohol before/during.

Contraindications: uncontrolled hypertension, recent heart attack, pregnancy (consult physician), fever, or under influence of alcohol/drugs.