Does an Infrared Sauna Burn Calories?: Facts and Myths

The health and wellness industry is an ever-evolving space, constantly introducing new trends and cutting-edge technologies that promise diverse physical and mental benefits. One such trend that has gained significant attention is using infrared saunas. 

The benefits of an infrared sauna are numerous, encompassing unique health and relaxation advantages such as detoxification, improved circulation, and stress reduction. One intriguing claim is, ‘How many calories do you burn in the sauna?’ 

But is this a proven fact or just a wellness myth? It’s important to separate the truth from the hype, and we’re here to provide you with the most reliable and up-to-date information on the facts and myths surrounding infrared saunas.

This unique aspect of infrared saunas will pique your interest and motivate you to learn more.

What is an Infrared Sauna?

The traditional sauna, a Finnish custom, consists of a room generally made of wood, equipped with benches, and heated to high temperatures. 

The infrared sauna, of Japanese origin, uses the same principle but heats the body directly using infrared radiation. It diffuses dry heat, and unlike the classic sauna, the entire room is heated uniformly. 

These devices set the body’s molecules in motion thanks to their high temperatures. The body then reacts by eliminating this heat, triggering significant sweating.

The infrared sauna enables water evacuation (about 80%) and toxins (about 20%) while burning calories.

Infrared Sauna: How does it work?

Infrared saunas work by emitting infrared rays that are absorbed by the skin and converted into heat.

This technology emits infrared waves using specially designed panels, which differ from traditional saunas’ conduction and convection heating methods. 

Traditional saunas heat the surrounding air to a very high temperature through conduction, where heat is transferred directly between surfaces, and convection, where heat circulates through the air, which causes heavy sweating due to the intense heat.

Infrared Sauna and Body

Infrared saunas produce radiant heat that penetrates directly into the body, reaching deep layers of the skin and muscles without excessively heating the surrounding air.

Unlike the conduction and convection used in traditional saunas, infrared heat is a form of radiation that can pass through the air and penetrate deep into the skin.

This means that even at lower temperatures, an infrared sauna can cause profuse sweating and a feeling of intense heat inside the body. This method is often considered gentler and more tolerable, especially for those sensitive to extreme heat. 

Additionally, infrared heat stimulates blood circulation and helps relax muscles, making it an effective tool for muscle recovery and general relaxation.

This helps warm the body from the inside out, providing a gentler, more comfortable sauna experience. With this approach, people can enjoy the benefits of an infrared sauna without the overwhelming feeling of oppressive heat in traditional saunas.

Does an Infrared Sauna Burn Calories?

Is it possible to burn fat using ionizing radiation? Infrared sauna radiation stimulates the body’s cells, directly destroying fat deposits and releasing previously stored toxins. This helps cleanse the body but is not meant to reduce fat.

30-Minute Infrared Sauna Session

Another study found that putting up with 30 minutes of infrared sauna time could burn between 250 and 400 calories, depending on current metabolism, weight, sauna temperature, and duration.

Depending on the individual, a person should burn about 150 kcal per hour for 20 minutes during an individual sauna session.

In addition, saunas may help reduce weight by releasing water weight. This increases heart rhythm, which helps burn calories. Some weight loss techniques have been shown to be more efficient than others.

If you are considering losing weight, you should call your physician for assistance with the necessary information. 

40-Minute Infrared Sauna Session

.An infrared sauna has proven to burn 300-690 calories in a 40-minute session. Those distances would be about two and a half kilometers in terms of weight gain. Infrared saunas do not replace good eating and exercise; however, infrared saunas may assist in reducing weight by increasing fat burning.

Another study at Binghamton University found that participants who used an infrared sauna three times a week for 30-45 minute sessions experienced a 4% reduction in body fat. 

The study also indicated that higher core body temperatures were linked to more significant fat loss. The ideal temperature recommended was 110 degrees Fahrenheit. 

Further research is needed, but these findings provide valuable insights for those considering using an infrared sauna for weight loss.

Infrared Sauna VS. Traditional Sauna: Comparison

There exist differences between conventional saunas and infrared sauna treatments. Traditional saunas have heated air, so the air temperatures must hover between 165 and 210 degrees for a person to get sweaty.

However, infrared saunas use light directly to heat the body, requiring far less heat. So, the use of infrared saunas can be prolonged, and you get more advantages over time, according to experts who use infrared saunas.

Infrared and traditional saunas are helpful ways to reduce suffering and improve mood.

In contrast, infrared saunas offer significant relief and improve recovery after exercise by relieving pain and increasing general muscle soreness.

Saunas traditionally warm the air to create sweat. Infrared saunas use panels emitting infrared light. The waves penetrate the skin and raise body temperature, making the body sweat harder than usual.

Benefits of Infrared Saunas

Infrared saunas offer a range of potential benefits that make them a popular choice for wellness fans. Here are some of the main infrared sauna health benefits:

• Detoxification: Enhanced sweating can help remove toxins from the body, promoting overall health and well-being.
• Improved Circulation: The heat from the infrared light can increase blood flow, improving circulation and cardiovascular health.
• Muscle Recovery: Infrared sauna sessions can help relax muscles and reduce soreness, making it beneficial for athletes and those with muscle pain.
• Stress Relief: The soothing heat and the quiet environment of an infrared sauna can help reduce stress and promote relaxation.
• Skin Health: Infrared sauna sessions increase blood circulation, and sweating can improve skin tone and texture, potentially helping with conditions like acne.
• Pain Relief: Researchers have suggested that infrared sauna therapy could be an attractive method to treat chronic pain. This decision follows a two-year study that showed improvement in outcomes.

People have used saunas for centuries due to their purported health benefits. Although researchers have extensively studied traditional saunas, there remains a relative scarcity of research focusing on infrared saunas.

Clinical studies

A study involving 10 participants indicated that individuals with chronic fatigue syndrome experienced positive effects when incorporating an infrared sauna into their treatment regimen.

Another study with 10 participants observed that infrared saunas reduced muscle soreness and enhanced recovery following strength-training sessions.

Health concerns

In fact, there is some evidence that infrared saunas can help treat long-term health concerns. Conditions examined included heart failure, dementia, Alzheimer’s, headaches, and Type-2 diabetes.

Top 9 Infrared Sauna Recommendations

Infrared saunas provide numerous health benefits, including relaxation and potential detoxification. However, specific guidelines and recommendations must be followed to ensure a safe and pleasant experience.

These steps can help maximize the benefits of infrared saunas while minimizing the risks associated with using these cabinets.

Let’s explore nine recommendations for safely using an infrared sauna.

1. Hydration: Drink plenty of water before and after your infrared sauna treatments to stay hydrated. Sweating in the sauna can cause fluid loss, so it’s essential to replenish your body’s water levels.
2. Start Slow: If you’re new to infrared saunas, begin with shorter sessions at lower temperatures to allow your body to acclimate gradually.
3. Clothing: Wear lightweight clothing or a towel inside the sauna to enhance your comfort and allow for effective heat penetration.
4. Relaxation: Use the infrared sauna session for relaxation and stress relief. Focus on deep breathing and mindfulness to maximize the mental benefits.
5. Post-Sauna Care: After your session, shower cool to refresh your body and close your pores. This can also enhance circulation and invigorate your senses.
6. Frequency: If you intend to work out in an infrared sauna on your own or in classes, they usually take 15-20 minutes to complete. This is shorter than the type of exercise you can do at a gym, but 30 minutes is enough.
7. Health Considerations: Consult with a healthcare professional before starting infrared sauna sessions, especially if you have any underlying medical conditions or concerns.
8. Cleanliness: Always ensure the sauna is clean and well-maintained before use to promote a hygienic and comfortable experience.
9. Duration: The average session lasts about 48 hours. Infrared saunas should be used at least three to four times weekly to relieve pain. This helps reduce inflammation and accelerate healing processes. Always keep listening and take breaks if necessary.

Standard Precautions and Risks

Using infrared saunas and traditional saunas carries potential risks, with dehydration being a primary concern. People must maintain hydration by drinking plenty of water before, during, and after infrared sauna sessions.

Here are common signs of dehydration to watch for:

• Thirst
• Light-headedness
• Fatigue
• Dark, strong-smelling urine
• Reduced urine output

Suppose you experience severe symptoms such as extreme thirst, rapid heart rate, profound fatigue, absence of urination for 8 hours, or dizziness upon standing. In that case, it is better to seek medical attention promptly. These symptoms could indicate severe dehydration, requiring medical intervention.

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