Sauna Is Not a Substitute for Exercise, FFS
Sauna time can be enjoyable, but it can also be a little painful; after all, if the weather outside was the same as in the sauna, you probably want to hide in the air conditioner all day. There is something about unpleasant bodily experiences that makes us think they must be beneficial to us in some way, and therefore the sauna has acquired a healthy reputation that it does not fully deserve. Here’s a rundown of what a sauna can and can’t do for you.
Saunas do not burn fat
It is technically true that you can lose weight while sitting in a sauna, but this is not because your body is burning fat; it’s because you sweat and sweat is water, and water weighs something. Once you rehydrate – and you must – the scale will return to its original position.
After all, as we discussed in the context of exercise, sweating does not mean that you exercised well or that you burned calories . It just means you were hot.
People who sell saunas and sauna services love to talk about their calorie-burning benefits, but there is no evidence that you burn significantly more calories sitting in a hot room than if you were sitting on the couch at home. Some more skeptical websites give a modest figure of 1.5 to 2 times more calories than you would burn sitting at room temperature, but without the link. If true, this is roughly the same as the difference between sitting and standing, so you can skip this sauna trip and just spend half an hour standing idle.
Saunas do not remove toxins
The year 2021 has arrived, and we, as a society, must abandon this concept of “detoxification” that has been refuted over and over again. Common inconveniences such as fatigue are sometimes not due to some secret toxins that constantly poison you, and even if you do have health problems due to toxins, you should seek medical attention rather than expect that cocktails or saunas will heal you.
Saunas are not a substitute for exercise
Sauna and exercise warm up your body and make you sweat, but other than that, they don’t have much in common. Remember that exercise makes us stronger and improves our cardiovascular endurance (for example, increases VO2max ). Sweating in a hot room does not.
Even this rundown from an exercise researcher that draws parallels between running and sitting in a sauna in the title includes the following disclaimer:
Before you think about ditching your gym membership and investing in a hot tub, know that regular saunas or baths cannot replicate all the health benefits of exercise, such as promoting fat loss and muscle gain. Using a hot bath or sauna should not be seen as a substitute for exercise.
Sauna is good for blood vessels
What the researcher does note, after disclaimer, is that there are several lesser-known benefits of exercise that seem to be related to increased body temperature and heart rate, rather than more obvious strain on our lungs and muscles.
When your body temperature rises, the blood vessels near the skin’s surface expand (become wider), a process that can promote cell growth and repair. In other words, simply raising your body temperature can be good for your blood vessels – this is not what we usually think of, but healthy blood vessels are part of a healthy cardiovascular system.
Relaxation is real
If you find the sauna relaxing – as many of us do – that in itself can be good for your health. This is not as specific an advantage as it sometimes seems; You cannot cure depression or reverse heart disease simply by relaxing in the sauna from time to time. But if you enjoy sauna use, they can certainly help reduce stress levels and improve your mental health. Pro tip: A hot bath can have many of these effects, and it’s cheaper.
Warmth has its pros and cons
For other diseases and sports use, the pros and cons of a sauna come down to the pros and cons of the heat itself. If your muscles are aching, heat is often a pleasure, which is why athletes often enjoy sauna sessions.
Some skin conditions respond well to dry sauna air, while others can be aggravated by dry air, but may be better with humid steam room air. Use common sense and consult your doctor if you would like to use the sauna to treat your condition.
There are risks in saunas too
If we’re talking about health benefits, it’s fair to also discuss risks. Saunas are relatively safe, but people with medical conditions are often advised to stay away or talk to a doctor before deciding to spend time in a sauna. This may apply to you if you are pregnant, have unusually high or low blood pressure, have epilepsy, or are taking stimulants, tranquilizers, or psychotropic medications.
Sauna time is also associated with a temporary decrease in fertility, as heat impairs sperm production.
The main danger of a sauna is overheating or dehydration; severe heat illness and dehydration can be life-threatening, and people have died in saunas. Alcohol makes you more receptive; According to a Finnish study , half of the people who died in saunas were intoxicated. (The authors argue that the biggest danger is not the alcohol itself, but the fact that a drunk person can be alone in the sauna.)
So if you decide to spend time in the sauna, be careful. Drink the water well, don’t walk alone, and don’t expect a sauna to do what saunas can’t.