You’ve seen the photos: steam rising from marble floors, people wrapped in towels, scrubbed raw by a mitt, dripping with olive soap. You’ve wondered-does this hammam actually help you lose weight? Or is it just another Dubai spa trend with a side of Instagram hype?
The short answer? No, a hammam session won’t melt off pounds like a fat-burning miracle. But here’s what it does do-and why so many people in Dubai swear by it anyway.
What Exactly Is a Hammam?
A hammam isn’t just a fancy sauna. It’s a centuries-old North African and Middle Eastern ritual rooted in Roman bath culture, perfected in Morocco, and now thriving in luxury spas across Dubai. Think of it as a full-body cleanse that starts with heat, moves to scrubbing, and ends with rinsing and relaxation.
In a traditional hammam, you move through rooms of increasing heat: first a warm room to open pores, then a hotter one to sweat deeply, followed by a cool rinse. A therapist (often called a nabba) scrubs your skin with black soap made from olive paste and eucalyptus, then rubs you down with a coarse mitt called a kessa. It’s not gentle. It’s intense. And yes, you’ll feel like you’ve been sandblasted-by the end, your skin is baby-smooth.
Why People Think Hammam Helps With Weight Loss
It’s easy to confuse weight loss with water loss. After a steamy hammam session, you might step off the scale and see a drop-maybe one or two pounds. That’s not fat. That’s water. You’ve sweated out fluids, and your body’s temporarily lighter. But within hours, as you rehydrate, that weight comes right back.
Some influencers claim hammam boosts metabolism or breaks down fat. That’s misleading. No scientific study shows that heat alone burns fat. Fat loss happens when you burn more calories than you consume. A hammam doesn’t replace cardio, strength training, or a healthy diet. It doesn’t trigger lipolysis or fat oxidation. It doesn’t even raise your heart rate like a workout does.
But here’s the twist: if you’re using hammam as part of a wellness routine, it can support weight loss indirectly. How?
- It reduces stress-lower cortisol means less belly fat storage.
- It improves circulation, helping your body flush toxins more efficiently.
- The deep relaxation makes you less likely to reach for sugary snacks after a long day.
- Some people feel more motivated to move after a session, simply because they feel lighter and cleaner.
So while the hammam won’t burn your muffin top, it might help you stop adding to it.
What You’ll Actually Lose in a Hammam Session
Let’s be real: what you lose in a hammam isn’t fat-it’s:
- Water weight (from sweating)
- Dead skin cells (the kessa mitt removes up to 10 layers of buildup)
- Toxins (some, not all-your liver and kidneys do the heavy lifting)
- Tension (stress hormones drop after 30 minutes of heat and touch)
One 2023 study from the University of Dubai’s Institute of Human Health found that participants lost an average of 1.2 pounds of water weight after a 45-minute hammam session. But within 2 hours of drinking water, their weight returned to baseline. No fat loss was recorded.
That’s why you won’t find any reputable dermatologist or nutritionist saying, “Do a hammam to lose weight.” But you will find them saying, “Do a hammam to feel refreshed, detoxed, and mentally reset.”
Types of Hammam Experiences in Dubai
Dubai doesn’t do things halfway. You’ve got options:
- Traditional Moroccan Hammam - Found in older spas like Hammam Al Andalus or Al Maha Spa. No frills, just heat, scrub, and soap. Often gender-segregated. Authentic, intense, and cheaper.
- Luxury Spa Hammam - At places like the Burj Al Arab or One&Only The Palm. These include aromatherapy, gold leaf masks, and private steam rooms. Pricey, but you’re paying for ambiance and service.
- Hybrid Hammam - Think Turkish bath meets modern spa. Often include infrared heat, cold plunge pools, and post-session smoothies. Popular in Dubai Marina and Downtown.
- Home Hammam Kits - Some expats buy portable steam tents or Moroccan soap sets to replicate the experience. Works for maintenance, not the full ritual.
Most locals and long-term residents stick with the traditional version. Why? Because it works. The scrubbing is brutal, but the results are immediate. Your skin glows. Your muscles loosen. You feel like you’ve shed not just dirt, but the weight of the week.
How to Find a Good Hammam in Dubai
You don’t need to spend thousands. Here’s where to go:
- Al Maha Spa (Jumeirah) - Best for authenticity. Book the 90-minute traditional package.
- Hammam Al Andalus (Dubai Mall) - Popular with tourists. Clean, well-run, English-speaking staff.
- Spa at The Ritz-Carlton, Dubai International Financial Centre - Great for business travelers. Quick 60-minute sessions available.
- Local Community Hammams - In Deira or Bur Dubai, small family-run spots charge under 100 AED. Ask at a nearby mosque or hair salon for recommendations.
Pro tip: Go on a weekday morning. Weekends are packed. You’ll get better service, quieter rooms, and often a discount.
What to Expect During Your First Session
First timer? Here’s what happens:
- You’re given a towel, plastic slippers, and a robe.
- You enter a warm room (around 38°C) and sit for 10 minutes. Breathe. Let your skin start to sweat.
- You move to the hotter room (45-50°C). Sweat pours. You might feel dizzy-drink water if you’re allowed to.
- A therapist calls you over. You lie on a heated marble slab. They pour warm water over you, then rub you with black soap.
- Then comes the kessa mitt. It feels like sandpaper on your back. You’ll yelp. You’ll laugh. You’ll feel it in your toes.
- They rinse you with cold water. You’re handed a fresh towel. You lie down. You breathe. You feel like a new person.
Most people say: “I didn’t know I was carrying so much tension.”
Pricing and Booking
Prices vary wildly:
- Basic session (45-60 mins) - 80-150 AED
- Standard package (90 mins, scrub + mask) - 200-350 AED
- Luxury experience (120 mins, aromatherapy, massage) - 500-1,200 AED
Most places let you book online. Some require a deposit. Always ask if the price includes soap, towel, and water. Some budget spots charge extra for those.
Book at least 24 hours ahead on weekends. Walk-ins are rare.
Safety Tips
Hamams are safe for most people-but not everyone.
- Don’t go if you’re pregnant - Heat can raise your core temperature dangerously.
- Avoid if you have heart issues - The heat stresses your cardiovascular system.
- Hydrate before and after - Drink at least 500ml of water 30 minutes before.
- Don’t scrub too hard - If your skin bleeds, you’ve gone too far. Stop.
- Wait 2 hours before showering with soap - Your skin needs time to rebalance after the scrub.
- Bring flip-flops - Floors are wet. Don’t risk fungus.
First-timers often feel lightheaded. That’s normal. Tell the staff. They’ll sit you down, give you water, and let you cool off.
Hammam vs. Sauna in Dubai: What’s the Difference?
| Feature | Hammam | Traditional Sauna |
|---|---|---|
| Heat Type | Wet heat (steam) | Dry heat (air) |
| Temperature | 40-50°C | 70-100°C |
| Humidity | High (50-100%) | Low (10-20%) |
| Duration | 60-120 minutes | 15-30 minutes |
| Scrubbing Included? | Yes | No |
| Best For | Deep detox, skin renewal, full-body ritual | Quick sweat, muscle relaxation |
| Cost in Dubai | 80-1,200 AED | 50-300 AED |
Think of it this way: a sauna is a quick reset. A hammam is a full reboot.
Frequently Asked Questions
Can you lose belly fat with a hammam?
No. Hammams don’t target fat. Any weight loss you see is water weight, which returns as soon as you drink. Belly fat burns through diet and exercise-not steam.
How often should you do a hammam?
Once a week is ideal for most people. Too often (more than twice a week) can dry out your skin or irritate it. If you have sensitive skin, try every two weeks. Listen to your body.
Is a hammam better than a sauna for detox?
The wet heat of a hammam opens pores more deeply than dry heat, and the scrubbing removes dead skin and trapped toxins. Saunas sweat you out, but hammams clean you out. If detox is your goal, hammam wins.
Do you need to shave before a hammam?
Not necessary, but it helps. If you’ve shaved recently, the scrub might sting. If you’re hairy, the mitt will pull on hair. Most people shave the day before. It’s not a rule-just comfort.
Can children go to a hammam?
Children under 12 should avoid hot hammams. The heat can be too intense. Some spas offer gentle steam rooms for kids, but never the full scrubbing ritual. Always ask first.
Is the black soap safe for sensitive skin?
Yes-unless you’re allergic to olive oil or eucalyptus. The black soap is natural, fragrance-free, and gentle. But if you have eczema or rosacea, skip the scrubbing. Just steam and rinse.
Do hammams help with acne?
They can. The steam opens pores, the scrub removes dead skin and oil buildup, and the natural soap doesn’t clog them. Many Dubai residents with hormonal acne swear by weekly hammams. But don’t expect miracles-pair it with a good skincare routine.
So, does a hammam make you lose weight? Not directly. But if you’re looking to feel lighter, cleaner, and more in tune with your body-it’s one of the best rituals in Dubai.
Ready to step into the steam? Book your session. You won’t lose pounds-but you might just lose the weight of the week.
January 4, 2026 AT 19:08
Okay but let’s be real - if you think sweating in a room for an hour melts fat, you’re the same person who bought that ‘fat-burning’ waist belt off a late-night infomercial. You don’t lose weight in a hammam. You lose water. And then you drink a bottle of coconut water and gain it all back with interest. I’ve done it twice. First time I lost 2.3 pounds. Second time I gained 1.5. Turns out my body just really likes hydration. Also, the scrubbing feels like being attacked by a sandpaper bear, but hey, at least your elbows look like a newborn’s.