Does Sauna Burn Fat or Muscle? (The Truth Revealed)

Saunas have been used for centuries for their therapeutic and relaxation benefits.

It’s also said to help with weight loss, but the question is, does sauna burn fat or muscle?

In this article, we’ll explore the science behind sauna use and its effects on your body composition.

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What is a Sauna?

Before we dive into the effects of sauna on body composition, let’s first define what a sauna is.

A sauna is a small room or building designed to be heated to high temperatures.

It’s typically used for therapeutic purposes, such as relaxation, detoxification, and stress relief.

There are two types of saunas: dry and wet.

A dry sauna uses hot air, while a wet sauna, also known as a steam room, uses moist heat.

Both types of saunas are known to offer various health benefits.

How Does Sauna Affect Your Body?

When you’re in a sauna, your body temperature rises, causing you to sweat.

Sweating is your body’s way of regulating its temperature, and it also helps eliminate toxins from your body.

The heat from the sauna also increases your heart rate and dilates your blood vessels, which can improve circulation and lower blood pressure.

Additionally, the heat can help relax your muscles and reduce stress.

Does Sauna Burn Fat?

While some people believe that saunas can help burn fat, there is no scientific evidence to support this claim.

Sweating in a sauna can cause you to lose water weight, but this weight loss is temporary and not a reliable way to burn fat.

However, some studies have suggested that regular sauna use may lead to a small decrease in body fat percentage over time.

One study found that people who used a sauna twice a week for four months had a slightly lower body fat percentage than those who did not use a sauna.

Does Sauna Burn Muscle?

There is no evidence to suggest that sauna use burns muscle. In fact, regular sauna use may even help preserve muscle mass.

A study found that regular sauna use increased levels of growth hormone, which is essential for building and maintaining muscle.

Can Sauna Aid in Weight Loss?

While saunas are not a reliable way to burn fat, they can aid in weight loss indirectly.

Sauna use can help improve circulation, which can boost your metabolism and help you burn more calories throughout the day.

Additionally, regular sauna use can help reduce stress and promote relaxation, which can reduce stress-related eating and help you make healthier food choices.

The Bottom Line

Sauna use offers various health benefits, including relaxation, stress relief, and improved circulation.

While it may not be a reliable way to burn fat, it can indirectly aid in weight loss.

There is no evidence to suggest that sauna use burns muscle. In fact, it may even help preserve muscle mass.


  1. Can sauna use help with muscle recovery? Yes, sauna use can aid in muscle recovery by increasing blood flow to your muscles, which can help reduce inflammation and promote healing.

  2. How often should I use a sauna? It’s generally safe to use a sauna once or twice a week, but it’s essential to listen to your body and not overdo it. If you feel lightheaded or dizzy, it’s time to exit the sauna.

  3. Is sauna use safe for everyone? Sauna use is generally safe for most people, but it’s essential to consult with your doctor if you have any health conditions, such as heart disease, high blood pressure, or diabetes.

  4. Can sauna use help with skin health? Yes, sauna use can help improve skin health by promoting circulation and sweating, which can help eliminate toxins from your body and improve skin tone.

  5. Does sauna use have any potential risks? While sauna use is generally safe, it’s important to be aware of potential risks. Prolonged exposure to high temperatures can lead to dehydration, heat exhaustion, and even heatstroke. It’s also essential to avoid alcohol and drugs before using a sauna, as they can increase the risk of dehydration and overheating.


Saunas offer various health benefits, including stress relief, improved circulation, and potential aid in weight loss.

While sauna use may not be a reliable way to burn fat, it can indirectly contribute to weight loss by promoting relaxation and reducing stress-related eating.

Additionally, sauna use does not burn muscle and may even help preserve muscle mass.

As with any health-related activity, it’s essential to listen to your body and not overdo it.

Sauna use is generally safe, but it’s important to consult with your doctor if you have any underlying health conditions or concerns.

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