If you’re used to saunas, you might enjoy up to 20 minutes in a traditional one or 30 minutes in an infrared sauna. Just pay attention to how you feel and don’t push yourself too far.

Yes, saunas do burn calories. Scientifically, a sauna session burns 50-200 calories depending on the type, duration, and other factors, driven by increased heart rate and thermoregulation. The primary weight loss is water, not fat

Typically 150°F-195°F / 65°C-90°C for traditional saunas or 120°F-140°F / 49°C-60°C for infrared saunas.

When you enter a sauna, the high temperature causes your body to work harder to maintain its core temperature (around 98.6°F / 37°C).
This process involves:
1. Increased Heart Rate: The heat elevates your heart rate as blood vessels dilate to increase circulation and dissipate heat. Studies show heart rates in a sauna can rise to 100-150 beats per minute, similar to light exercise (Crinnion, 2011, Journal of Environmental and Public Health).
2.Sweating and Thermoregulation: Your body sweats to cool down, which requires energy. The autonomic nervous system activates sweat glands, and this metabolic activity burns calories.
3.Metabolic Rate Increase: The heat stress temporarily boosts your metabolic rate, as your body expends energy to maintain homeostasis. This is measured as an increase in oxygen consumption (VO2), which correlates with calorie expenditure.

Bring a Towel: Always have a towel to sit on, plus an extra to wrap around yourself if needed.

Shower First: Rinse off before entering to keep the sauna clean, most public saunas require this.

Hydration: Wear minimal clothing to maximize sweat, but drink water before and after to replace fluids.

Comfort First: If you’re too hot or uncomfortable, adjust your attire or step out. Saunas are about relaxation, not endurance.