An infrared sauna blanket is a portable device that uses infrared light to generate heat, warming the body directly rather than the surrounding air. This method is similar to full-sized infrared saunas and is designed to induce a deep sweat. The immediate weight reduction seen after use is mostly temporary water loss. While a session does cause the body to expend energy, the overall calorie burn is modest, resulting primarily from the physiological effort required to manage the elevated temperature.
The Body’s Response to Heat Stress
The heat generated by the infrared blanket triggers the thermogenic response, which is the body’s attempt to regulate its core temperature. To prevent overheating, the body must work harder to cool itself down, and this effort requires a slight increase in energy expenditure, or calorie burn. This mechanism activates the body’s natural cooling systems to maintain homeostasis.
The cardiovascular response mimics that of light to moderate physical activity. The deep heat causes vasodilation, where the blood vessels near the skin’s surface widen to allow more blood flow for cooling. This expanded circulation requires the heart to pump faster, and the heart rate can increase to a range of 100 to 150 beats per minute during a typical session.
This increased cardiac output drives the minimal calorie burn, as the heart muscle is working harder to circulate blood. The elevation in core temperature also causes the basal metabolic rate to rise. This increase in metabolism is a direct result of the body expending energy on cooling mechanisms, similar to the effort involved in a brisk walk.
Separating Water Weight from True Calorie Expenditure
The weight loss often observed immediately after a sauna blanket session is almost entirely due to water loss. During the session, the body produces significant sweat as it attempts to cool the skin, leading to a measurable drop in body fluid. This fluid must be replaced through rehydration.
This temporary weight reduction is not a measure of successful fat loss, as the lost fluids are rapidly regained once a person drinks water. Fat loss requires a sustained calorie deficit, which involves burning stored energy reserves. The weight change seen on the scale post-sauna is simply a reflection of the body’s hydration level.
The true calorie expenditure from a sauna blanket session is modest. The realistic net burn is comparable to what might be achieved during light stretching or a slow walk. While some claims suggest a burn of up to 600 calories per hour, accurate estimates place the range lower, around 80 to 100 calories for a half-hour session. This energy expenditure is not a substitute for regular exercise when pursuing long-term fat loss goals.
Safety Guidelines and Hydration
Given the intense heat exposure within a sauna blanket, following safety protocols is necessary to avoid adverse effects. Hydration is paramount, as the significant sweating induced by the heat can quickly lead to dehydration. Users should consume plenty of water and electrolytes both before and immediately after a session to replenish the fluids lost.
Session duration should be limited to prevent overheating. Most experts recommend starting with a session of no more than 30 minutes, gradually increasing the time to a maximum of 50 minutes as the body adjusts. Allowing the body to cool down gradually after exiting the blanket is also recommended.
Certain individuals should avoid using a sauna blanket due to the strain the heat places on the cardiovascular system. Contraindications include pregnancy, the presence of metal implants, and pre-existing heart conditions such as unstable hypertension or having a pacemaker. Consulting a healthcare provider before beginning use is advised.