Is sauna effective for weight loss?

It seems that there are many people who go to saunas for the purpose of dieting and the trendy sauna activities, but is it really possible to lose weight just by using the sauna? Dieting through saunas is said to have a certain effect, but this is only temporary and does not lead to substantial weight loss. Taking a sauna will raise your body temperature and cause you to sweat temporarily, but once you replenish the fluids you lost, your weight will return to normal. So, how can you lose weight in the sauna?

Relaxation and blood circulation promotion are your allies

Sauna mainly contributes to relaxing effects, promoting blood circulation, and improving metabolism, but it does not directly burn fat. However, this relaxing effect and promotion of blood circulation are important things that can be your ally when dieting.

Stress reduction and appetite control

The relaxing effect suppresses the secretion of stress hormones and brings relaxation to the mind and body.It prevents stress from triggering overeating and unhealthy eating habits.

Promote blood circulation and burn fat

By improving blood circulation, oxygen and nutrients are distributed throughout the body, and the metabolism of fatty acids and sugars is promoted. When blood flow is good, it becomes easier to effectively burn the energy you take in through exercise.

Improved metabolism

Appropriate exercise improves basal metabolism and promotes energy consumption. By training your muscles, you can use more energy even when you are at rest.

Improving sleep quality

The relaxing effect leads to good sleep. Good sleep adjusts your body clock and keeps your metabolism normal. Lack of sleep can increase appetite and promote fat storage.

Adjustment of hormone balance

Exercise releases “happiness hormones” such as endorphins and serotonin, which helps stabilize your mood. Hormone imbalance can lead to overeating and weight gain, but exercise has the role of normalizing this.

For these reasons, combining proper exercise and relaxation techniques with simple dietary restrictions is part of an effective and sustainable diet.

Sauna increases your metabolism

There are several reasons why boosting your metabolism through saunas can help you lose weight.

water loss through sweating

Taking a sauna increases your body temperature and increases sweating. This causes your body to lose water, resulting in temporary weight loss. However, this is water loss, not actual fat loss.

increased heart rate

Taking a sauna increases your heart rate, which allows your heart to pump blood more efficiently. This improves the supply of oxygen and nutrients in the body and increases metabolism.

Increase in body temperature and energy consumption

Taking a sauna increases your body temperature, and energy is expended to keep it normal. This can cause a temporary expenditure of energy and increase calorie expenditure.

Excretion of waste products

Sweating can remove waste products and excess salt. This promotes cleansing in the body and improves metabolism.

However, the diet effects of saunas are mainly temporary and have no direct relationship to actual fat loss. If you’re not drinking enough water, you’re at increased risk of dehydration if you don’t replace the water lost through sweat. Also, the sauna is just an auxiliary means, and a balanced diet and appropriate exercise are the basis of your diet.

Sauna relieves swelling and helps you lose weight

There are several reasons why reducing swelling in the sauna can help you lose weight.

Moisture regulation through sweating

Taking a sauna increases your body temperature and increases sweating. This removes excess water and salt from the body and restores the water balance between tissues. Swelling is primarily caused by excess fluid retention in the body, so sweating can reduce swelling.

Promote blood circulation

Taking a sauna dilates your blood vessels and improves blood flow. This improves circulation in the body and provides adequate oxygen and nutrients to the tissues. By promoting blood circulation, excess fluid and waste products that cause swelling may be effectively eliminated.

muscle relaxation

The heat of the sauna helps your muscles relax. Relieving muscle tension allows blood and lymph to flow more smoothly, which helps reduce swelling.

Improved metabolism

Taking a sauna temporarily raises your body temperature and activates your metabolism. Improving your metabolism may help your body use more energy and process excess substances more efficiently.

However, the swelling caused by the sauna is temporary, and daily exercise and a balanced diet are important for lasting swelling relief. Also, when using the sauna, you need to be careful about your physical condition and health. If you are not feeling well at all, please refrain from using the sauna.

Massage during sauna

Massage during a sauna can contribute to weight loss for several reasons.

Promote blood circulation

Massage dilates blood vessels and increases blood flow. Since the sauna already improves blood circulation, a massage will further increase blood circulation, increasing the supply of oxygen and nutrients to the tissues. Good blood circulation may contribute to improved metabolism and support fat burning.

Promotion of lymph flow

Massage has the effect of promoting lymph flow. Lymph plays the role of draining waste products and excess fluid, and smooth flow leads to reduced swelling and improved metabolism.

muscle relaxation

Massage relaxes your muscles and relieves tension. This allows blood and lymph flow to be unobstructed and promotes metabolism. Being relaxed also helps reduce stress hormones and regulate appetite.

Softening of tense adipose tissue

Massage may soften fat tissue, making it easier to burn fat. In particular, when a massage is performed while the body temperature is elevated due to the heat of the sauna, the tissue becomes more flexible and responds more easily.

However, these effects are temporary and proper diet and exercise are essential for sustainable weight loss. It is important to use it as you feel comfortable, depending on your individual health and physical condition. Also, please do not use the sauna if you are not in good health. Take good care of yourself and enjoy sauna activities.

If you use a mist sauna, the heat is gentle.

Mist saunas differ from regular saunas in that they spray a fine mist containing water to increase humidity and provide a comfortable environment. Below are some points to help you enjoy a mist sauna.

create a relaxing environment

Mist saunas have high humidity and steam that creates a pleasant atmosphere. Create a quiet and relaxing environment to relieve stress and refresh your mind and body.

Don’t forget to stay hydrated

Staying hydrated is important as spending time in a mist sauna increases sweating. Drink plenty of water to prevent dehydration.

Enhance skin care

A high humidity environment is good for your skin. After a mist sauna, applying moisturizing skin care will improve your skin’s condition.

Aromatherapy using mist

When you use aroma oil in a mist sauna, the steam diffuses the scent and provides an aromatherapy effect. It is recommended as it enhances the relaxing effect.

Maintain proper temperature and humidity

A mist sauna is a facility that typically uses steam to increase humidity. However, it is important to maintain appropriate temperature and humidity. Adjust according to your physical condition and maintain a comfortable environment.

enjoy with friends and family

Mist saunas are fun to use with friends and family. Let’s relax, enjoy conversation, and share time together to promote health.

A mist sauna can be a comfortable and relaxing place, so it is important to enjoy it according to your individual preferences and physical condition. The heat is gentler than that of a high-temperature sauna, so I think many people will enjoy it.

sauna dangers

Although saunas are generally considered to be good for your health, they can be dangerous for some people. Below we explain the risks and precautions related to sauna use.

dehydration symptoms

Taking a sauna increases sweating, which causes your body to lose water. If you don’t drink enough water, dehydration can occur. Dehydration can cause symptoms such as dizziness, nausea, and headaches, and in severe cases can cause loss of consciousness and unwellness.

Effects on patients with heart disease and low blood pressure

Prolonged exposure to the hot environment of a sauna can be dangerous for people with heart disease or low blood pressure. Sudden changes in body temperature and stress on the heart from high temperatures can cause problems.

Effects on pregnant women

Pregnant women should avoid using saunas as the high temperatures can affect the fetus. There are concerns about the effects on the fetus and the risk of premature birth.

Effects of alcohol and drugs

Consuming alcohol or some drugs while in a sauna can amplify its effects. A sudden rise in blood pressure and clouding of consciousness may occur.

Risk of heat stroke due to long stay

If you stay in the sauna for too long, your body temperature will rise abnormally, increasing the risk of heat stroke. Heatstroke is a dangerous condition that can be life-threatening, and appropriate time limits should be observed when using the sauna.

Depending on your personal health and physical condition, it is important to consult your doctor before using a sauna. Also, be sure to drink plenty of water after using the sauna and avoid sudden changes in body temperature.

A sauna is meaningless unless you take a cold bath.

In a sauna, your pores open and become clean. However, if you don’t close your pores all at once with a cold bath, your pores will remain open and your muscle strength to close them will weaken. If you do sauna activities along with a cold bath, you will be able to strengthen the muscles of your pores and feel that your skin will regain its firmness. The combination of a high-temperature sauna and a cold bath is generally considered to be good for health, but the effects and strain on the body vary from person to person.


Blood circulation promotion and relaxing effect

Taking a high-temperature sauna increases blood circulation and raises your body temperature. Then, taking a cold bath causes rapid cooling, which causes the blood vessels to constrict. This alternating hot and cold stimulation activates blood circulation and can be expected to have a relaxing effect.

Immunity improves

Hot and cold baths are said to improve immunity. Changes in body temperature are expected to stimulate and activate the immune system.

Improved metabolism

Hot and cold baths may increase your basal metabolism and promote fat burning.

important point

There are large individual differences

Depending on your physical condition and health condition, high-temperature saunas and cold baths may put a strain on your body. People with heart disease or low blood pressure, pregnant women, and the elderly should be careful.

Burden due to excessive use

Repeating excessively high-temperature saunas and cold baths may increase stress on the body. It is important to follow the appropriate frequency and time.

Be careful of dehydration

Sweating increases in hot environments, so you need to stay well hydrated. Being dehydrated increases your health risks.

Caution for those who are sensitive to sudden hot and cold stimuli

Hot and cold baths involve sudden changes in temperature, so those who are sensitive to such stimuli should use caution.

It is important to use it as you feel comfortable, depending on your individual health and physical condition. If you feel any abnormality, it is recommended that you immediately stop using the product and consult a doctor. If you have any concerns, please refrain from using high-temperature saunas or cold baths.

Heat shock in sauna

“Sauna heat shock” is a form of extreme heatstroke that can occur if proper precautions are not taken. Did you know that bathing is the number one cause of death at home? That’s all you have to be careful about when using a high-temperature sauna and cold bath set. Make sure you are in good physical condition before using the sauna. Below, we will explain about heat shock in saunas.

What is heat shock?

Heat shock is a general term for symptoms caused by sudden temperature changes, such as staying in a sauna for a long time or sudden cooling. For example, when a high-temperature sauna and cold bath are used as a set. The main symptoms include:

Dizziness and feeling of fainting Heatstroke may dilate blood vessels and lower blood pressure.

Nausea and vomiting This may occur due to lack of fluid in the body or dizziness.

Excessive stress due to general fatigue and high temperatures affects the entire body.

Heat shock mechanism

Broken body temperature regulation The high temperature environment in the sauna causes your body temperature to rise rapidly.

Excessive sweating and dehydration High temperatures can increase sweating and cause large amounts of fluid loss.

Rapid cooling Suddenly entering a cold bath from a sauna constricts blood vessels and disrupts blood circulation.

Prevention and treatment

Adequate hydration It is important to drink enough water before and after sauna.

Appropriate length of stay Avoid staying in the sauna for long periods of time, and take short and appropriate breaks.

Precautions after cooling After leaving the sauna, avoid rapid cooling and try to cool down slowly.

Check your own physical condition If you feel dizzy, nausea, or other discomfort, immediately leave the sauna and try to calm down.

Heat shock risk group

Patients with heart disease Those with a history of heart disease should be especially careful.

Elderly people As we get older, our ability to regulate our body temperature decreases, so we need to be careful.

Pregnant women It should be avoided due to concerns about the effects on the fetus.

Regardless of age, even young people need to be careful. When using the sauna, be sure to understand your own physical condition and use it without straining yourself. If you feel unusual, it is important to leave the sauna immediately and consult a doctor.

When you can’t go to the sauna

If you don’t have access to a sauna, there are other ways to enjoy the relaxing and health-promoting benefits. Below are some alternatives for when you can’t go to the sauna.

hot water bath

Like saunas, hot water baths are relaxing. Warm up your body by taking a slow soak in a warm bath.

Using a heating pad or electric blanket

You can use a heating pad or electric blanket to warm particularly cold areas. This is effective in warming the entire body.

Utilization of hot pack

By applying a hot pack to a specific area, you can warm up the area and increase blood circulation.

warm up exercises

You can do some light exercise and stretching to warm up your body temperature and relax your muscles.


You can create a comfortable atmosphere by using an aroma diffuser to scent your room with relaxing aroma oils.

deep breathing and meditation

Deep breathing and meditation can help you relax. Breathing slowly and deeply helps stabilize your heart rate and promotes relaxation.

Incorporating natural light

By going outside and soaking up the sun, your body temperature will rise and you will feel a pleasant warmth.

Bedrock bath

In a bedrock bath, the far infrared rays emitted from the bedrock used for the floor and walls warm your body evenly. This promotes blood circulation throughout the body and provides a warming effect. The heating effect of far infrared rays can relax muscles, and is expected to have a relaxing effect. This contributes to recovery from fatigue and stress reduction.

Receive Indiva treatment

Indiva can warm your body like a sauna. Because it warms the body from the inside, it has a longer heating effect than a sauna, and is said to have more health benefits.

These alternatives promote the same relaxing effects and increased body temperature as a sauna. However, please choose the appropriate method according to your individual health condition and preferences.

Difference between sauna and indiva

For people who cannot do sauna activities, we recommend heat therapy called Indiva. Saunas heat the body from the outside, whereas Indiva heats the body from the inside. It uses radio frequency waves that are safe for the body to generate heat deep within the body. Even though you warmed up well in the sauna, do you still feel cold on your way home in winter? In a sauna, the heat comes from the surface of your body, so it has the disadvantage of cooling down quickly. On the other hand, with Indiva, you can feel the heat for 2 to 3 hours, and although there are individual differences, some people can maintain warmth for hours. By raising your internal body temperature for a longer period of time than in a sauna, the effects last longer.

Dry skin and hair damage are also concerns when using a sauna. If you are interested in diet, warming, moisturizing, beauty, and health, why not give Indiva a try? It is characterized by being painless and highly relaxing.

Indiva, which has long been supported by health-conscious people, can be safely performed even by people with health conditions that prevent them from doing sauna activities. Please research Indiva Salon thoroughly and consult with the practitioner until you are satisfied with the treatment.

Preventing illness with sauna

Saunas have a long history and are valued for their health benefits in various cultures. If used in the correct way, saunas are said to have a certain effect on disease prevention, but care must be taken. Let’s take a closer look at preventing diseases in saunas below.

Health benefits of sauna

Strengthening the immune system

Taking a sauna increases your body temperature and promotes sweating. This allows waste and harmful substances in the body to be excreted with sweat, and the immune system is activated.

Maintaining cardiovascular health by promoting blood circulation

Exposure to high temperatures causes blood vessels to dilate and blood flow to increase. This supports cardiovascular health and helps prevent high blood pressure and arteriosclerosis.

Stress reduction and mental refreshment

Saunas have a relaxing effect, reducing stress hormones and refreshing the mind and body. Helps prevent diseases caused by stress.

Muscle relaxation and joint pain relief

The thermal effect of the sauna also works on your muscles and joints, relieving tension. This is expected to alleviate chronic muscle and joint pain.

Points to note when using the sauna

adequate hydration

Staying in a hot environment can easily cause you to lose water, so you need to drink plenty of water. To prevent dehydration, be sure to drink water and minerals before and after sauna.

Avoid using it when you are not feeling well

You should refrain from using the sauna if you are unwell, such as with a fever or an infectious disease. A high temperature environment can be a burden when your physical strength is low.

Avoiding excessive use

Excessive sauna use can have the opposite effect and increase the strain on your body. It is important to use it at an appropriate time and frequency according to your individual physical condition.

Precautions if you are pregnant or have certain medical conditions

If you are pregnant or have certain medical conditions (heart disease, low blood pressure, etc.), you should consult your doctor beforehand to determine appropriate usage.

Proper use of the sauna can have positive effects on your health, but it is important to be mindful of your individual physical condition and condition and use it without straining yourself. If you are on medication, consult your doctor before starting sauna life.

How to get beautiful skin effects from sauna

Saunas are known not only for their health benefits, but also for their beautiful skin. You can get beautiful skin by using the sauna while using it correctly and taking precautions. Below, we will explain the skin beautifying effects of saunas and how to care for them.

Beautiful skin effect of sauna

Improving skin clarity by promoting blood circulation

The high temperature environment in a sauna dilates blood vessels and promotes blood circulation. This allows oxygen and nutrients to reach the skin, improving skin clarity.

Excretion of waste products by increasing metabolism

A sauna that promotes sweating effectively eliminates waste products and toxins from the body. A clean internal environment is directly linked to skin health and has a beautiful skin effect.

Opening/closing pores and removing dead skin cells

The high temperature environment of a sauna opens your pores, making it easier for dirt and dead skin to be expelled. This smoothes the skin surface and reduces dullness.

Preventing rough skin by reducing stress

Saunas have a relaxing effect and help reduce stress hormones. A state of low stress helps prevent rough skin and acne.

How to care for beautiful skin in the sauna

Make-up removal before bathing

Make sure to thoroughly remove your makeup before entering the sauna. Makeup residue can clog your pores.

Moisturizing after bathing

After getting out of the sauna, moisturize immediately. It replenishes the skin, which has been dehydrated in high-temperature environments, with moisture and prevents dryness.

Use at appropriate times and frequencies

Excessive sauna use can have the opposite effect. Ideally, use it for 10 to 15 minutes 2 to 3 times a week.


You will sweat more while using the sauna, so you need to stay hydrated frequently. Be careful as lack of moisture can lead to dry skin.

Meals to improve skin beauty

To enhance the effects of sauna, eat foods rich in vitamins C and E to support beautiful skin.

Proper care and usage are important in order to achieve beautiful skin in a sauna. When using a high-temperature sauna, you should also be careful about drying your skin. Be conscious of cleanliness and hydration. Aim for beautiful skin while enjoying every use.