Does Sauna Help Bloating? (Solved)

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If you struggle with bloating, you might ask does sauna help bloating.

Many remedies for common bloating have been suggested, and one particularly interesting one is the use of a sauna.

In this post, we’ll explain what bloating is, how a sauna might help, and why it can be an effective solution.

Bloating: A Closer Look

Bloating occurs when your gastrointestinal (GI) tract is filled with gas or air.

This sensation often manifests as discomfort, a feeling of fullness, and occasionally even stomach distension.

Causes of bloating range from:

  • Overeating
  • Food intolerances
  • Swallowing air
  • Other medical conditions.

Saunas: A Therapeutic Retreat

Originating in Nordic countries, saunas have been used for their numerous health benefits for thousands of years.

Saunas help to induce sweating and promote relaxation, improved circulation, and detoxification.

Sauna and Bloating: The Connection

A sauna‘s heat can actually help mitigate bloating in several ways.

Let’s run through some of the main ways a sauna can help with your bloating.

Sweat it Out

Sweating is one of the body’s ways of removing excess fluids.

By promoting sweating, a sauna can reduce water retention, a common bloating cause.

Related: Why Don’t I Sweat in the Sauna?

Enhancing Digestion

Our body’s digestive system is a complex and interconnected machinery that breaks down food, absorbs nutrients, and expels waste.

There are several factors that can influence the effectiveness of this system, and one of them is blood circulation.

Good blood circulation is vital for a well-functioning digestive system.

Sauna use can improve blood circulation.

The heat generated in a sauna causes the body’s blood vessels to expand.

This process, known as vasodilation, increases blood flow throughout the body, delivering an increased supply of oxygen and nutrients to the muscles and organs, including those in the digestive tract.

This, in turn, enhances the digestive process, helping to break down food more efficiently and reduce the likelihood of bloating.

Moreover, the sweating induced by sauna use can help flush out toxins from the body.

The removal of these toxins can also contribute to the overall improvement of digestion.

Stress Reduction

Sauna sessions have long been recognized for their ability to provide relaxation and stress relief.

The heat in the sauna encourages the release of endorphins, the body’s natural “feel-good” chemicals, and promotes the production of the hormone prolactin.

Prolactin has a relaxing effect on the body and is known to improve mood.

Another factor is the focused, distraction-free environment a sauna can provide to foster a meditative state, helping to reduce stress levels and improve overall well-being.

By alleviating stress, a sauna session can indirectly alleviate bloating and other stress-induced digestive problems.

So, it’s not just about the heat and the sweat; the mental relaxation that a sauna provides can be just as beneficial in reducing bloating.

Types of Bloating and Sauna‘s Impact

Different types of bloating can occur based on various causes. Here is a brief table overview of different bloating types and whether a sauna can help.

Types of BloatingCausesCan Sauna Help?
Overeating BloatingEating large quantities of foodAids digestion
Gas BloatingSwallowing air, certain food typesAids digestion
Constipation BloatingLack of dietary fiber, physical activityPromotes digestion
Water Retention BloatingHigh salt diet, certain medicationsSweat-induced fluid loss
Hormonal BloatingMenstrual cycle, hormone imbalancesPromotes fluid balance

Maximize Sauna‘s Benefits for Bloating

To optimize a sauna‘s potential benefits for bloating, here are some essential tips:

Hydration is Key

Dehydration can exacerbate bloating, and the intense sweating in a sauna can quickly deplete your body’s water levels.

To mitigate this, you should ensure that you are well-hydrated before stepping into a sauna, drink water intermittently during your session, and hydrate generously afterward to replenish lost fluids.

Consider supplementing electrolytes in your water.

Limit Your Sauna Time

While saunas can offer numerous health benefits, overuse can lead to dehydration and, paradoxically, worsen bloating.

If you’re new to sauna use, start with brief sessions of around 10-15 minutes and gradually increase your time as your body becomes accustomed to the heat.

Gradual acclimatization allows your body to adjust to the heat, enhancing its ability to handle stress and potentially improving bloating symptoms.

Tune into Your Body

Finally, it’s crucial to listen to your body.

Everyone reacts differently to heat exposure, and what works for one person might not work for another.

If you begin to feel dizzy, nauseous, or generally unwell during your sauna session, it’s a signal that you should exit the sauna and rest.


Can saunas help with water retention?

Yes, saunas can aid in reducing water retention. The body expels excess fluids through sweating, which can help alleviate water retention symptoms, including bloating.

Can sauna use aid digestion?

By increasing blood circulation, including to your digestive tract, the heat from a sauna can indeed improve digestion.

Does stress cause bloating?

Yes, stress can lead to bloating. It can cause changes in your digestive system that lead to increased gas production and bloating.

Should I drink water in the sauna to prevent dehydration?

Yes, maintaining hydration when using a sauna is crucial. You lose fluids while sweating, so it’s important to drink water before, during, and after your sauna session.

Does sauna or steam room help bloating?

Both sauna and steam rooms can help with bloating, as they both promote sweating and relaxation. However, individual preferences and tolerances can dictate which one might be more effective.

How long does it take to debloat in a sauna?

This can depend on the cause of the bloating, but typically, you may start to feel relief after a single sauna session, usually lasting around 15-20 minutes.

Is sauna good for stomach?

Sauna can help with digestion, which can indirectly benefit your stomach. However, if you have specific stomach ailments, it’s recommended to consult with a healthcare professional first.

Why am I bloated after the sauna?

If you’re not properly hydrated before and after using the sauna, you may experience temporary bloating due to dehydration.

Does sauna flatten the stomach?

Sauna sessions can lead to temporary weight loss due to water loss, which might make your stomach appear flatter.

However, to achieve permanent results, a balanced diet and regular exercise are necessary.

What does 20 minutes in the sauna do for your body?

A 20-minute sauna session can help reduce stress, improve circulation, promote sweating, aid in muscle recovery, and potentially alleviate bloating.

Can you sweat off bloat?

Sweating can help reduce water retention, a common cause of bloating. Sauna use promotes sweating, which can help alleviate bloating.

How to get rid of a bloated stomach?

Some strategies include staying hydrated, limiting high-sodium foods, avoiding overeating, engaging in regular physical activity, and potentially using therapies like saunas.

Does heat reduce bloating?

Heat can aid in muscle relaxation and improve digestion, both of which can help reduce bloating.

Medical Advice Disclaimer


The information, including but not limited to text, graphics, images, and other material contained on this website, are for informational purposes only.

No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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