I am thinking about using the sauna to cut some water weight for an upcoming competition. I have used various water/sodium loading protocols and immersions baths but I have never used the sauna before to make weight (the hotel has a sauna so it seems like the easiest method). I have an 18 hour period before the weigh-in and the meet. Most of the stuff I have read suggests using the sauna for 15-30 minute periods with breaks in between sessions.
My 2 questions are: how do you use the sauna to produce weight loss and what kind of weight loss do you normally see in a 15 or 30 minute sauna session - meaning do you lose 1 pound for every 15 minutes or what? Also do you have a maximum weight loss that you have had success with? I was thinking a 3% bodyweight loss would be reasonable. Any feedback or experiences you had would be welcome.