How Many Calories Can You Burn in a Steam Room 2024?

Turn up the heat on your wellness routine with “How Many Calories Can You Burn in a Steam Room,” where we steam through the details of how this relaxing environment can also be a surprising ally in your calorie-burning efforts.

How Many Calories Can You Burn in a Steam Room?

When you sit in a steam room, your body has to work to cool itself down, which increases your heart rate and metabolism. Studies suggest that you might burn between 60-200 calories during a typical steam room session lasting anywhere from 10-30 minutes.

The calorie burn can vary significantly depending on factors such as your weight and the humidity and temperature of the steam room.

  • Weight and Calorie Burn: Heavier individuals typically burn more calories.
  • Duration Matters: The longer the session, the more calories you potentially burn.
  • Hydration is Key: You lose water through sweating; staying hydrated is essential to maintain your session’s effectiveness and safety.

Steam Room vs. Sauna: Calorie Burning

Both steam rooms and saunas raise your heart rate, but they do so in different environments. Steam rooms provide a high-humidity experience, while saunas are known for dry heat.

  • Calories Burned in Steam Rooms: If you weigh 175 lbs, you can expect to burn 140-200 calories in a 20-30 minute session.
  • Calories Burned in Saunas: A person weighing 150 lbs might burn approximately 70-170 calories per hour, translating to about 46 calories in 30 minutes.

Exercise Augments Calorie Burn: Combining a steam room session with exercise can enhance weight loss, primarily through increased heart rate and improved metabolism.

Health and Wellness Advantages

A person sitting in a steam room, surrounded by steam and feeling relaxed. Sweat drips down their body as they burn calories

Cardiovascular and Circulatory Benefits

Your time in a steam room comes with an exhilarating boost to your heart rate, matching the uptick during light cardio exercise. This activity can enhance your circulation, ramping blood flow and positively affecting cardiovascular health.

With improved circulation, you’re also giving your body a helping hand in managing blood pressure levels.

Muscle and Joint Relief

Say goodbye to muscle soreness and stiff joints! The soothing moist heat penetrates deep, providing relief and reducing inflammation. For those living with conditions like arthritis, steam rooms could be a haven that lessens joint pain and aids in your recovery after intense workouts.

Skin Health and Detoxification

Stepping into the steam room isn’t just a treat for your muscles; it’s a spa session for your skin. The heat opens up pores, allowing a cleanse that washes away impurities and sheds dead skin cells. It’s a natural detox that leaves your skin glowing while promoting relaxation and helping alleviate congestion in your sinuses.

Considerations Before Using a Steam Room

A steam room with temperature gauge and calorie counter displayed

Risks and Precautions

When used correctly, steam rooms can contribute to your wellness routine, but disregard for safety can lead to health risks. Here’s what you need to keep in mind:

  • Dehydration: Intense sweating in the steam room can cause your body to lose significant water. Make sure to hydrate before and after your session.
  • Heart Health: Consult with a healthcare provider if you have cardiovascular conditions such as high blood pressure or heart disease. Heat therapy may temporarily reduce blood pressure, but the strain on your heart can be dangerous.
  • Pregnancy: If you’re pregnant, it’s safer to avoid steam rooms as they can affect your and the baby’s well-being.
  • Diabetes and Other Conditions: People with diabetes, epilepsy, or kidney disease should exercise caution due to potential alterations in blood glucose levels and kidney function.
  • Medications: Some medications can impair sweating and affect heat tolerance. Check with a doctor if you’re on antibiotics, stimulants, or other medications.
  • Alcohol: Don’t use the steam room if you’ve consumed alcohol. It increases the risk of dehydration, dizziness, and heart-related issues.

Optimizing the Steam Room Experience

To make the most of your time in the steam room and potentially boost workout recovery, follow these tips:

  • Hydration is Key: Drink plenty of water to replenish fluids lost through sweat.
  • Time Your Session: Aim for a 15-20 minute session to start, allowing your body to adapt to the heat without overexertion.
  • Cooldown: After exiting, allow your body to cool gradually; this can also help lower cortisol levels.
  • Gradual Introduction: If you’re new to steam rooms, begin with shorter sessions to observe how your body responds.
  • Ideal Temperature: The best experiences come from an environment ranging between 110-114°F (43-46°C), a balance of comfort and effectiveness in heat therapy.


Is steam room good for weight loss?

A steam room can support weight loss by relaxing the body and muscles, but it’s not a significant method for burning calories.

How many calories do you burn in a steam room for 30 minutes?

In a steam room for 30 minutes, you might burn around 30-60 calories, mainly from sweating, mostly water weight.

Is it OK to go steam room everyday?

It’s generally okay to use a steam room daily, as long as you stay hydrated and listen to your body’s response.

Is 30 minutes in the steam room too much?

Spending 30 minutes in a steam room is typically safe if you’re healthy, but staying hydrated and leaving if you feel dizzy or uncomfortable is essential.

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