Sweating can provide a healthy contribution to losing weight. It aids in the elimination of toxins from your body - increasing your metabolic rate to lose fat over time - and also causes you to lose water weight.
Outdoor saunas are a great way to work up a sweat and help you reach your weight loss or weight maintenance goals. At Airpuria, we think that it is helpful to understand the science behind the connection between sweating, weight loss, and outdoor saunas.
Outdoor Saunas, Sweating, and Weight Loss
In this article, we'll discuss saunas' health benefits, how they work, and how they contribute to weight loss. Outdoor saunas should be used as a complement to diet and exercise, and not as a weight loss program.
Understanding Sweat - Why It's Important
Sweating maintains body temperature and health. There are two types of sweat: insensible perspiration, which we don't notice, and body sweat, which we can see when it is hot or when we exercise. Both types work to cool the body down.
Sweating also opens pores and removes dirt, debris, and toxins, doing great things for the body. Understanding what sweat is and its function can help us appreciate its health benefits.
What Is Sweat and Why Do We Sweat?
Sweat is a salty liquid produced by the body to cool itself down and reduce overheating. It is made up of 99% water, with small amounts of electrolytes like sodium, chloride, potassium, and magnesium. Sweat also contains proteins, enzymes, and other compounds that help regulate the body’s temperature.
Sweat glands are classified into two types: eccrine glands and apocrine glands. Eccrine glands are found throughout the body, including the hands, feet, forehead, scalp, and armpits. They secrete a watery sweat, or eccrine sweat, which aids in cooling the body when it becomes overheated. Apocrine glands are present in areas like the underarms and groin area; they produce an oilier type of sweat called apocrine sweat.
As we sweat more during exercise or in hot weather, the excess body heat is used to convert beads of sweat into vapor (evaporation), which is the process that cools you down.
What Is the Connection Between Sweating, Weight Loss, and Outdoor Saunas?
The connection between sweating, weight loss, and outdoor saunas is interesting. Sweat production and evaporation require energy and, as a result, the process consumes calories - which is one great reason that outdoor saunas are popular.
Sweating might burn fewer calories than other physical activities, but it still contributes to the total energy expenditure of the body, and keep in mind that we use our saunas on a regular basis, not just once. It all adds up!
Sweating is one of the natural ways the body eliminates waste products. It can help the body with detoxification - the process of removing toxins from the body. This will boost your metabolism and help you lose unwanted fat over time.
Additionally, moderate and controlled water loss from sauna sessions can be beneficial to the body. You don't want to sabotage your weight loss efforts by retaining water weight. Don't underestimate how much losing water weight can help you feel better and look better! It will surely take pounds off the scale!
The Benefits of Outdoor Saunas
When combined with other aspects of a healthy lifestyle like regular exercise and nutritious foods, incorporating outdoor saunas into your weight loss program, and using them frequently can help with achieving fat-loss goals.
Additionally, outdoor saunas provide numerous psychological benefits that can reduce stress levels and increase relaxation which can help you stay focused on your health and fitness journey.
The Difference Between Indoor and Outdoor Saunas for Weight Loss
Indoor and outdoor saunas have different pros and cons. In general, indoor saunas offer more privacy. They tend to be smaller and therefore have a limited capacity, but they are accessible year-round, regardless of weather conditions. Outdoor saunas typically have more space than indoor saunas because they are not constrained by walls or ceilings. Being larger, they offer more room for movement and relaxation. They also allow for the use of natural light, better ventilation from fresh air, and an outdoor view.
Both types of saunas can help people lose water weight and lower body fat percentage, but this will also depend on how frequent the sessions are and for how long. At Airpuria, we recommend that you get the type of sauna that you will enjoy using the most.
Additional Health Benefits of Using Outdoor Saunas
Health-conscious people are increasingly using outdoor saunas. Studies have shown us that regular sauna sessions, along with a healthy diet and exercise, can help with losing weight and can also result in many more positive health changes.
Frequent sessions can improve blood circulation and respiratory function, and help control high blood pressure. "Sauna bathing" can also boost immunity, reduce fatigue and stress, and detox the body. Sweating in an outdoor sauna burns calories and increases the metabolism, which leads to water loss and fat loss, over time.
Tips for Maximizing Results
When using an outdoor sauna, it’s important that your body is able to adequately cool itself back down so that you don’t overheat which can cause dehydration - cramps, fatigue, and more. So, give yourself time to cool down afterward.
You may need to work up to a longer session incrementally. For example, start with 10 minutes or less and then gradually increase your sauna session time so that you can acclimate to the extreme heat and avoid overheating or dehydration. By starting with a shorter time, your body can gradually adjust to the high temperatures, allowing you to build up endurance safely.
Additionally, drinking plenty of water before, during, and after your sauna sessions will help replenish fluids lost through sweating and reduce the risk of dehydration. Incorporating this incremental approach can help you enjoy the benefits of sauna therapy while minimizing any discomfort or risks associated with prolonged exposure to heat.
Everyone's body reacts differently, so consult a healthcare provider to find the best plan for you.
More Science Behind the Connection
Weight loss is a circular issue - healthy bodies can lose weight easier and losing weight makes a healthier body. You can attack both things one time! This section will explain what makes outdoor saunas effective for weight loss and how it works with the human body.
The Impact of Sauna Sessions on Calorie Burn
Recent studies have examined how saunas affect metabolism and calorie burn. On average, a 30-minute sauna session can burn approximately 100-300 calories. How many calories you burn can vary, depending on factors such as the length of the session, body weight, heart rate, and the temperature of the sauna.
The Influence of Saunas on Appetite and Food Cravings
Saunas significantly affect appetite and food cravings, making weight loss easier. Regular sauna use will decrease inflammation and improve sleep to help stabilize blood glucose levels that make us crave. It also will help you relax more throughout the day and stimulate mood-boosting chemicals in the brain - which will combat stress eating.
The Role of Heat and Sweating in Weight Loss
When it comes to weight loss, the body’s natural response to heat and sweating can be a very effective tool. The heat helps to stimulate the body’s metabolism as well as its circulation, which in turn helps to burn more calories and fat over time.
Sweating is also helpful for burning excess calories, as the body has to work harder in order to cool itself down. Furthermore, when sweat releases toxins (see above) weight loss will be accelerated because cleansing the body helps it burn energy more efficiently. Outdoor saunas provide a relaxing way to take advantage of these benefits.
Learn More About Outdoor Saunas & Weight Loss From Airpuria!
If you are looking to take action on your health and wellness goals, an outdoor sauna from Airpuria is a great way to start. Airpuria has a wide selection of brands and high-quality products for purchase, making it easier for you to find the best option for your needs.
To learn more about how Airpuria’s outdoor saunas are the perfect fit for your wellness journey, visit airpuria.com or call us at 773.337.8822. Our team is always ready to assist you with any questions or concerns you may have along the way—we’re here to help make this journey as easy as possible!
Frequently Asked Questions | Outdoor Saunas for Weight Loss
At Airpuria, we know that there are many questions about our outdoor saunas. Here are some of them!
How long should a sauna session be for weight loss?
You will find conflicting information about the length of sauna sessions for effective weight loss. The temperature of the sauna and the user's health will play a role in this.
A study done in 2019 showed significant weight loss with 15-20 minute sauna sessions, 4-7 times per week. However, you will find others that recommend 30 minutes and fewer sessions. We recommend at least three 15-minute sessions per week to gauge progress and then increase from there.
Saunas and other forms of heat therapy should never be used if pregnant or have any existing medical conditions unless otherwise advised by a healthcare professional.
What are the different types of outdoor saunas for my home?
There are two types of outdoor saunas that are commonly used for the home: traditional (Finnish) saunas and infrared saunas. Both types will raise internal body temperature and cause sweating to cool it back down afterward.
Traditional saunas use a heater to heat the air, which heats the body. A traditional sauna can be used dry or with water to achieve the desired level of humidity. This type of sauna can be wood-burning or electrically heated.
Alternatively, infrared heaters use specialized technology to heat the body directly, just like the sun. It works by emitting infrared light, a type of electromagnetic radiation that is not visible but can be felt as heat. When this light enters the body, it raises the temperature and has a therapeutic effect. Electricity is required for this type of sauna.
Is It Safe to Use an Outdoor Sauna for Weight Loss?
Saunas are safe when used properly by generally healthy people. Pay attention to how your body feels in the heat and be sure to hydrate yourself both before and after.
It is important to talk to a healthcare provider in order to understand how your body might respond, and it is recommended to start slowly and gently in order to give yourself a chance to adjust.