Since the time of the ancient Romans, saunas have been touted for their various health benefits, which include relaxation. People also turn to saunas for quick weight loss, hoping to fit better into clothes, boost energy levels and improve athletic performance. Although no scientific studies link sauna use with permanent weight loss, saunas can be safely used as a part of a sensible diet and exercise program.
Identification
A sauna is a small room or building often made out of wood that is heated to about 150 to 195 degrees Fahrenheit. In a wet sauna, humidity is controlled by sprinkling water on the heating element causing steam to circulate, whereas with a dry sauna, no water is used. The heating unit can be wood-burning, electric or infrared using radiant heat.
Sauna Weight Loss
As you sit in a sauna, your skin temperature increases to 104 degrees Fahrenheit within minutes, causing you to sweat at least a pint or more during a brief sauna session. Your pulse rate jumps by 30 percent or more, doubling the amount of blood your heart pumps each minute, with most of the extra blood flow reaching your skin. This combination of sweating and increased blood flow can cause a water weight loss of a couple of pounds for a few hours, but as soon as you exit the sauna and start drinking fluids, those pounds will quickly return.
Athletic Performance Issues
Athletes sometime use saunas for fast weight loss in hopes of making them lighter and more competitive, but a study published in 1984 in the "Journal of Applied Physiology" found that sauna use may actually be detrimental to athletic performance. The athletes in the study lost 4.1 percent of their body weight following a sauna protocol, but at peak exercise, their oxygen consumption, pulse, blood lactate concentration and work load had decreased relative to an exercise control group. A later study, published in October 2003 in the "International Journal of Sports Medicine," found that sauna-induced rapid weight loss decreased strength and jump capacity in women athletes.
Considerations
Saunas are safe for most people, but if you have a heart condition, you should check with your doctor before beginning a sauna program. Dr. Harvey Simon, editor-in-chief of Harvard Men's Health Watch, adds that patients with poorly controlled blood pressure, abnormal heart rhythms, unstable angina, and advanced heart failure or heart valve disease may need to avoid saunas. Before using a sauna, don't drink alcohol, consume foods, or take drugs such as tranquilizers, stimulants and prescriptions that could affect your body's metabolism. If you experience difficulty breathing, dizziness, or feel sick, exit the sauna right away.
References
- American Sauna Society: Types
- Harvard Health Newsletters: Sauna Health Benefits
- Columbia University Health System: Benefits of Sauna
- "Journal of Applied Physiology"; Differential Effects of Sauna-, Diuretic-, and Exercise-induced Hypohydration; J.E. Caldwell, et al.; October 1984
- "International Journal of Sports Medicine"; Sauna-induced Rapid Weight Loss Decreases Explosive Power in Women But Not in Men; A. Gutiérrez, et al.; October 2003
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