Benefits of a Sauna Suit – How They Boost Fitness and Health
Sauna suits are becoming increasingly popular, with gym-goers hopping onto the trend that was once specific to MMA fighters, boxers, and athletes. However, you may wonder, “how effective are sauna suits?” Well, there are several benefits of a sauna suit, and much like using a barrel sauna to enhance your fitness routine, sauna suits offer a way to boost your workout results.
Sauna suits are known to improve cardiorespiratory fitness and heat acclimation, similar to the benefits you experience in a sauna session. They’re also suitable for short-term weight loss and enhancing muscle elasticity. When choosing a sauna suit for weight loss, find one that offers ventilation to ensure your body doesn’t overheat. Just like with a barrel or infrared sauna, proper temperature control is key to maximising the benefits. Pay attention to the material type and quality to ensure durability. For example the best sauna suit for weight loss will be one that can withstand intense training. Finally, when using a sauna suit, just like with any sauna experience, you must remain hydrated to prevent dehydration.
So, what are the benefits of a sauna suit? This post will answer that question and any others you have about sauna suits. We’ll explore the benefits of wearing a sauna suit while exercising for boxing, high-intensity training, and regular workouts, much like how regular use of a barrel sauna can enhance recovery and improve overall health.
What is a Sauna Suit and How Does It Work?
Perhaps you’re looking to increase the intensity of your workouts, and you’ve stumbled across a sauna suit. If you’re wondering “what is a sauna suit? and “what are the benefits of a sauna suit?” we can explain here. A sauna suit is an outfit designed to trap body heat and increase perspiration while exercising, much like the heat retention you experience in a traditional sauna. These suits work by raising your body temperature during physical activity, promoting sweating and, in turn, helping with detoxification and weight loss.
A sauna suit is typically made from waterproof materials like neoprene and coated nylon cloth, designed to keep your body temperature elevated. The suit can cover the whole body, similar to the full-body heat experience in a barrel sauna, or come as a two-piece garment for the upper and lower body.
Moreover, sauna suits have elastic enclosures at the wrists, ankles, neck, and waist. These closures trap heat and moisture within the garment, similar to the controlled environment you experience inside a barrel sauna. Some sauna suits also have a hooded jacket, which helps retain additional body heat, just like the enclosed space of a sauna.
How Sauna Suits Help You Burn Calories Faster
It’s become popular to use a sauna suit for weight loss while exercising, due to new research on the benefits of a sauna suit while exercising. When you engage in strenuous exercise your core body temperature increases rapidly. As a result, you will start sweating to cool down. However, the sauna suit inhibits this cooling process. The interior is made of materials that aren’t breathable, so outside air doesn’t penetrate the suit, much like the enclosed, heat-retaining environment of a sauna session.
Therefore, your body doesn’t cool off and will continue sweating as it tries to regulate your temperature. Essentially, your body will enter a repetitive cycle of sweating and then trying to cool down, which mirrors the heat retention experienced in a barrel sauna.
This effect is the opposite of what you experience while wearing regular exercise clothes. In this case, as you generate more body heat, your body produces sweat. Thanks to the breathable material of your workout clothes, air makes contact with the sweat droplets, allowing them to evaporate and cool the body down.
The excessive sweat caused by sauna suits can be likened to the sweating experienced in a sauna. However, the upsides of saunas for health, such as detoxification and relaxation, differ from the benefits of wearing a sauna suit while exercising.
5 Key Benefits of a Sauna Suit for Weight Loss & General Health
Now that you know what a sauna suit does to the body, you may ask yourself, “Do sauna suits really work?” The benefits of a sauna suit can range from improved cardiovascular health to reduced muscle rigidity. Let’s explore the main benefits of wearing a sauna suit while exercising below.
Improved Cardiorespiratory Fitness
One of the benefits of a sauna suit is the potential for greater improvement in your cardiorespiratory fitness, similar to the effects of sauna bathing. This refers to how your heart, blood vessels, and lungs function together. A proof-of-concept study published in 2016 showed that participants who wore sauna suits while exercising for 30 minutes a day, five times a week, experienced improvements in their cardiorespiratory fitness. You could see similar improvements if you perform regular moderate-intensity exercises with a sauna suit. However, it’s important to note that the study did not include a control group.
Increased Cardiovascular Health
Another benefit of a sauna suit is enhanced cardiovascular health. A randomised, controlled trial found that using a sauna suit while exercising significantly improved VO2max, a key measure of cardiovascular health. The study showed that participants who wore sauna suits demonstrated notable improvements in oxygen intake during exercise and performed better in endurance tests. This boost in performance can be especially beneficial for athletes or those wearing sauna suits for high-intensity workouts.
Benefits of a Sauna Suit for Short-term Weight Loss
Wearing a sauna suit during exercises such as boxing or regular workouts also contributes to short-term weight loss. While it doesn’t promote fat loss, it can lead to temporary water weight loss due to excessive sweating. This effect is especially beneficial for athletes who need to meet a specific weight limit, like boxers or MMA fighters. Using sauna suits for weight loss help athletes shed water weight quickly, though it is important to rehydrate after the session to restore lost fluids.
Improved Heat Acclimation
Another benefit of a sauna suit is better heat adaptation, or the ability to adjust to hotter environments. Studies have shown that benefits of wearing a sauna suit while exercising or during training can include increasing your blood plasma volume, promote earlier sweating, and result in more dilute sweat. These effects enhance heat acclimation and can improve endurance performance. This is particularly valuable for athletes who need to train in warm climates or environments, allowing them to perform better during competition.
Combat Muscle Tightness and Rigidity
Wearing a sauna suit may help alleviate muscle tightness and rigidity after intense exercise. The heat produced by the suit improves muscle flexibility, which can aid in recovery and reduce the risk of injury. Although not scientifically proven, many athletes and fitness enthusiasts swear by the benefits of wearing a sauna suit while exercising for improving muscle elasticity and combating fatigue. It’s similar to the benefits of a sauna for fitness and recovery, where warmth relaxes the muscles and improves flexibility.
Drawbacks of Sauna Suits
While there are notable benefits of a sauna suit, it’s important to be aware of their risks. If you notice any of the symptoms mentioned below, seek medical attention immediately.
Can Cause Hyponatremia
Hyponatremia is a condition characterized by a lower-than-normal level of sodium in your bloodstream. Since you sweat excessively while wearing a sauna suit for weight loss, you will lose not only fluids but also essential electrolytes. This can lead to symptoms like:
- Irritability
- Headache
- Confusion
- Vomiting
- Muscle cramps or spasms
- Physical weakness
- Fatigue or low energyNausea
To avoid this condition, it’s essential to maintain a healthy electrolyte balance while using a sauna suit. Consume enough dietary sodium and avoid sports drinks, as they often aren’t helpful for replenishing electrolytes. Keep in mind that overhydrating can also contribute to hyponatremia, even if you’re hydrating with electrolyte solutions.
Can Lead to Dehydration
Using a sauna suit for weight loss or exercising while wearing one can cause excessive sweating. Although this helps shed water weight, it can also lead to severe dehydration if used improperly. Dehydration is a risk when wearing a sauna suit for exercise for longer than an hour without proper hydration. Look out for these symptoms:
- Dark-colored urine
- Low urine output
- Lightheadedness
- Dizziness
- Heart palpitations
- Low blood pressure
- Fatigue
- Low concentration
- Altered mental state
Always remember to hydrate while using a sauna suit for weight loss and replenish fluids regularly to avoid dehydration.
Can Cause Hyperthermia
While hypothermia is caused by prolonged exposure to cold temperatures, hyperthermia occurs when the body is exposed to excessive heat for extended periods. This is more likely when using a sauna suit for exercise, as it traps body heat. Symptoms of hyperthermia include:
- Heat stress: When your body can’t cool down through sweating
- Heat fatigue: From prolonged exposure to heat, straining your well-being
- Heat syncope: A drop in blood pressure that causes fainting or dizziness
- Heat cramp: Muscle contractions
- Heat edema: Swelling in the extremities (hands, ankles)
- Heat rash: Skin irritation from prolonged sweating
- Heat exhaustion: The most severe stage, which requires medical attention
To avoid hyperthermia while wearing a sauna suit for weight loss or exercise, start with short sessions, avoid exercising in extreme temperatures, and listen to your body. If you feel discomfort or notice unusual symptoms, stop using the sauna suit immediately.
How to Choose the Right Sauna Suit for Your Needs
There are several sauna suits available, but not all of them will significantly enhance your workouts. That’s why it’s essential to consider the following factors when choosing the best sauna suit for weight loss or exercise.
- 1. Material
Sauna suits are typically made from materials like neoprene, PVC, and nylon. Neoprene works well in extreme temperatures; it’s stretchy, waterproof, durable, and tear-resistant, making it an excellent option for long-lasting wear. PVC, a waterproof synthetic plastic material, helps retain body heat and moisture. However, it can be flimsy and prone to tearing. Nylon is also a highly durable, waterproof material, especially when it’s of high quality. Pay attention to the material type when shopping for a sauna suit to ensure the best results.
- 2. Size
Sauna suits come in various sizes, ranging from XS to 8XL. It’s crucial to choose a sauna suit that fits well and is comfortable to wear, as this will prevent chafing and discomfort during exercise. To find the best fit, refer to the manufacturer’s sizing guidelines, usually based on weight, height, and sometimes waist measurements. It’s also a good idea to read customer reviews for insights on fit. Some people prefer buying a size up for added comfort, which might work for you as well.
- 3. Ventilation
Hyperthermia is a significant risk when wearing a sauna suit. To avoid overheating during your workout, select a suit that offers good ventilation to allow air circulation. This will keep you comfortable and safe while wearing a sauna suit for exercise.
- 4. Style
Sauna suits come in various styles, including:
- Full-body suits: These cover your entire body from neck to ankles and wrists. They are designed to trap heat and promote sweating, typically made of neoprene or high-quality nylon.
- Separate tops and bottoms: These suits provide more flexibility and customization in fit, so you can mix and match if your upper body is smaller than your lower body.
- Hooded suits: These are designed for added heat retention, covering your entire body, including your head, to maximize heat and sweating.
- 5. Quality
Quality is a vital consideration when purchasing a sauna suit for weight loss or exercise. The last thing you want is for the suit to rip or tear during your workout. Look for a sauna suit that is well-made and durable, ensuring it will last longer and help you achieve better results. High-quality sauna suits will also perform more effectively, ensuring you get the most out of your workout.
Incorporating a Sauna Suit into Your Workout Routine
So you’re ready to tap into the benefits of a sauna suit. However, before you get started, you should understand how to incorporate a sauna suit into your exercise routine. Keep the following tips in mind:
- Start slow: Whether you’re using a sauna suit for exercise or boxing, it’s best to ease yourself into it. Start by wearing the suit for just a few minutes, gradually increasing your time as your body adjusts to the increased temperature and perspiration. This will allow you to gain the benefits of wearing a sauna suit without overwhelming your system.
- Use the sauna suit properly: Sauna suits should be used with caution to avoid potential health risks. Avoid wearing your sauna suit for longer than an hour to prevent overheating. If you start to feel faint, dizzy, or uncomfortable, remove the sauna suit immediately to protect your well-being.
- Stay hydrated: Drinking plenty of water before, during, and after working out in a sauna suit is crucial. Since sauna suits for weight loss cause you to lose fluids rapidly through sweat, staying hydrated will help you avoid dehydration and maintain your energy levels during exercise.
- Listen to your body: If you experience any discomfort while wearing a sauna suit, such as dizziness or nausea, remove it immediately. It’s also important to consult with a healthcare professional if you notice any unusual symptoms after using the suit. Your health and safety should always be a priority, even when using a sauna suit for weight loss or fitness goals.
- Maintain a healthy diet: To maximise the benefits of a sauna suit, pair your exercise routine with a healthy diet. This combination will help you achieve better results, especially if you’re using the sauna suit for weight loss or improved athletic performance.
How to Choose the Right Sauna Suit for Your Needs
Healthy exercisers can safely use a sauna suit to reap its benefits during workouts. However, it’s recommended to use it for light or moderate exercises to avoid potential risks. Using a sauna suit for long or high-intensity workouts can increase the likelihood of dehydration, even if you remain hydrated before, during, and after your workout.
According to Dr. Lance Dalleck, a professor of exercise and sports science at Western Colorado University, staying hydrated significantly reduces this risk. Dalleck suggests drinking 0.17 to 0.24 ounces of water for every 2.2 pounds of body weight before exercising. During your workout, aim to drink 8 to 16 ounces of water per hour to replenish the fluids lost through sweat.
Furthermore, an ACE (American Council on Exercise) study found positive results for overweight and obese exercisers who used sauna suits over an eight-week exercise program. These exercisers saw notable improvements in:
- Resting metabolic rate
- Fat oxidation
- Body weight
- Blood glucose levels
- Body-fat percentage
In comparison, participants exercising in regular workout clothes didn’t see the same level of improvements, leading researchers to conclude that sauna suits offered more substantial benefits in these areas.
However, it’s important to note that sauna suits haven’t been scientifically tested on high-risk populations, such as those with diabetes or heart disease. Individuals in these groups often face challenges with thermoregulation, making it harder for their bodies to manage temperature effectively. This can lead to faster dehydration and other health complications.
For those with diabetes or heart conditions, consult your healthcare provider before incorporating a sauna suit into your workout routine to ensure it’s safe for your health.
Conclusion – Why Sauna Suits Should Be Part of Your Fitness Routine
As research continues, sauna suits are proving to offer several health and fitness benefits. Current studies suggest they can improve cardiorespiratory fitness, boost cardiovascular health, and enhance heat acclimation. They can also promote short-term weight loss and help alleviate muscle tightness and rigidity.
So, do sauna suits really work? Is a sauna suit worth it? Yes, they do work and are worth considering for specific fitness goals. However, it’s important to note that sauna suits don’t directly contribute to long-term weight loss, nor do they provide benefits like detoxification or speeding up injury recovery.
While there are man benefits of a sauna suit, there are potential risks, including hyponatremia, dehydration, and hyperthermia. To minimise these risks, it’s essential to stay hydrated during workouts and listen to your body. If you ever feel uncomfortable or notice unusual symptoms, it’s crucial to stop using the suit immediately.
