Table of ContentsView AllTable of ContentsEnhancing WorkoutsArguments AgainstSweating Facts vs. MythsRisksHow to Wear a Sauna SuitPost-Workout SaunaAlternatives to Burn Fat
Table of ContentsView All
View All
Table of Contents
Enhancing Workouts
Arguments Against
Sweating Facts vs. Myths
Risks
How to Wear a Sauna Suit
Post-Workout Sauna
Alternatives to Burn Fat
Wearing a sauna suit during exercise may have benefits, primarily helping athletes acclimate to performing in higher-temperature conditions. Other health benefits have been found, but studies on sauna suits are scarce and often have flaws in their methodology, making their findings questionable in real-life situations.
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Do Sauna Suits Enhance Workouts?
Some evidence suggests using sauna suits during exercise hasbenefits. Still, it needs to be noted that studies on the use of sauna suits during exercise often have limitations such as small sample sizes, lack of a control group, lack of controlling for variables, and, in some cases, funding from sauna suit manufacturers.
This does not necessarily invalidate the findings of the studies, but the number and quality of studies need to be considered when looking at the results. More research on sauna suits is required before conclusions can be drawn. More and higher quality evidence supports the benefits of using a sauna than sauna suit use.
Heat Acclimation
One potential use for sauna suits is to help athletes become more acclimated to performing in hot conditions.Heat and humiditycan negatively affect endurance and performance if the athlete is not used to the climate.
Training in a sauna suit may simulate hotter conditions, allowing the body to learn to adjust in ways such as increased capacity for thermoregulation (maintaining body temperature), increased sweat rate, and improvedV02 max(maximal oxygen consumption, maximum amount of oxygen an individual can use during exercise).
For those planning toparticipate in athletic events in hot climatesbut do not live in such a climate, a sauna suit could be a less expensive and more convenient way to simulate exercising in the heat without travel.
One study found that exercising in an upper-body vinyl body sauna suit increasedcore temperatureand sweat rate, regardless of the laboratory conditions, but did not induce the same magnitude of physiological strain as exercising in very hot conditions without wearing a sauna suit. This indicates that training in a sauna suit in temperate conditions may not be as beneficial for heat acclimation as training in hot environments.
Another study theorizes that wearing a sauna suit while training in a hot environment may reduce the amount of physical activity needed to make heat acclimation more efficient. More research is needed on this subject.
Other Potential Benefits
Other findings from limited studies suggest using a sauna suit during exercise may have the potential for benefits such as:
Arguments Against Sauna Suits
Not all views of sauna suits are favorable. Arguments that have been made against using sauna suits include:
The main purpose of sweating is to help cool the body down when it is getting overheated. Sweat evaporating off the skin helps reduce the body’s internal temperature. It can also give you an idea of your level of exertion during physical activity, although not the only indication.
Sweating doesnot"detox," or remove toxins from your body. Detoxifying is the job of the liver, kidneys, and digestive tract, which filter and remove waste from your body. What sweating a lot does remove from your body is essential nutrients like magnesium, sodium, and iron, which your body needs.
Sweating is alsonot a good weight loss method. The fluid loss from sweating may cause a dip in the scale, but the loss is from water, not fat, and is temporary. This fluid loss must be replenished to avoid dehydration, which can stress your toxin-fighting liver and kidneys.
In addition to hindering your athletic performance, dehydration can be dangerous. It is important to drink fluids before and after activities that will cause sweating, such as exercise and sauna use.
Risks and Side Effects of Saunas and Sauna Suits
Saunasand sauna suits can cause dehydration, which can be dangerous and potentially deadly in serious cases.
Symptoms ofmild to moderate dehydrationinclude:
Symptoms of severe dehydration include:
If the body is dehydrated and/or unable to cool itself effectively during exercise or hot conditions,heat illnesscan occur. Heat illness occurs in three stages:
To rehydrate after exercise or heat, aim to drink 1.5 times the fluid you lost over the next two to six hours (not all at once).Another good guideline for hydrating after exercise is 16 to 24 ounces of fluid for every pound lost.
Severe dehydration and heatstroke are both medical emergencies and needimmediate medical attention.
Do not use a sauna or sauna suit without speaking to a healthcare provider if you:
It is also important not to stay in a sauna for more than 15 to 20 minutes.
Before using a sauna, talk to your healthcare provider to determine whether it is safe for you.
Sauna suits are commercially available. They are typically made of heat-trapping,waterproofmaterials such as vinyl, nylon, or neoprene, a synthetic rubber.
They are available in shirts, pants, and bodysuits. They may have long or short sleeves and be worn on their own or under clothing.
Is Sitting in a Sauna Better Post-Workout?
There are different types of saunas:
Although more research is needed, and depending on the type of sauna, regular sauna use may beassociated with benefitssuch as:
Saunas are not appropriate for everyone and can be dangerous for some. Talk to your healthcare provider before using a sauna.
Sauna Suit Alternatives to Burn Fat
The best way to lose overall body fat is doing so over time through aerobic exercise (exercise that raises your heart rate), and eating a nutritious diet with a reasonablecalorie deficit(burning more calories than you consume) while still getting enough food and calorie intake to maintain health.
Ways to support fat loss include:
Suggestions for Starting an Exercise Habit
When starting anexercisehabit, it may help to:
Summary
Research on using sauna suits is scarce, and the studies often have limitations. Some studies suggest that training in sauna suits may help with heat acclimation, improving athletic performance in hotter conditions, such as in places with hot or humid climates. There may also be other benefits, such asimproved cardiovascular function, but more research is needed.
More research is available that supports the potential benefits of sauna use, including after exercise. Both sauna suits and saunas have risks,dehydrationin particular. It is very important to drink fluids before and after heat exposure and/or exercise.
Sauna suits and saunas are not safe or appropriate for everyone. Make sure to talk to your healthcare provider before engaging in these activities.
21 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Haney D, Owen A, Fargo J, et al.Health-related benefits of exercise training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:21-38.Van de Velde S, Byrd B, Fargo, J, Buchanan C, Dalleck L.The performance benefits of training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:1-11.Stevens CJ.Evidence for training in additional clothing as an alternative heat acclimation strategy for athletes.Temperature. 2018;5(2):101-102. doi:10.1080/23328940.2018.1437309Willmott AGB, Gibson OR, James CA, Hayes M, Maxwell NS.Physiological and perceptual responses to exercising in restrictive heat loss attire with use of an upper-body sauna suit in temperate and hot conditions.Temperature. 2018;5(2):162-174. doi:10.1080/23328940.2018.1426949Byrd BR, Van de Velde S, Fargo J, et al.Acute metabolic responses of exercise with a sauna suit.International Journal of Research in Exercise Physiology. 2017;12:1-8.Matthews ARD, Astorino TA, Crocker GH, Sheard AC.Acute effects of high-intensity interval exercise while wearing a sauna suit on energy expenditure and excess post-exercise oxygen consumption.Journal of Strength and Conditioning Research. 2022;36(9):2427-2433. doi:10.1519/jsc.0000000000003834Abbott AA.A hot topic.ACSM’S Health & Fitness Journal. 2015;19(1):35-38. doi:10.1249/FIT.0000000000000096Piedmont Healthcare.The health benefits of sweating.Poison Control.Are saunas good for you?Podstawski R, Boraczyński T, Boraczyński M,et al.Sauna-induced body mass loss in young sedentary women and men.The Scientific World Journal. 2014;2014:1-7. doi:10.1155/2014/307421American Academy of Family Physicians.Hydration for athletes.MedlinePlus.Dehydration.Better Health.Exercise - the low-down on hydration.Harvard Health.Sauna health benefits: Are saunas healthy or harmful?Van de Velde S, St. Pierre I, Byrd B, et al.Effects of exercise training with a sauna suit on cardiovascular health: a proof-of-concept study.International Journal of Research in Exercise Physiology. 2016;11:(1 )1-10.SIU School of Medicine.5 surprising health benefits of sauna use.British Heart Foundation.What’s the best exercise to lose fat around your belly?Rush University Medical Center.Losing belly fat.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Harvard T. H. Chan.Make exercise a daily habit – 10 tips.UNC School of Medicine.10 tips to start an exercise routine and make it a habit.
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Haney D, Owen A, Fargo J, et al.Health-related benefits of exercise training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:21-38.Van de Velde S, Byrd B, Fargo, J, Buchanan C, Dalleck L.The performance benefits of training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:1-11.Stevens CJ.Evidence for training in additional clothing as an alternative heat acclimation strategy for athletes.Temperature. 2018;5(2):101-102. doi:10.1080/23328940.2018.1437309Willmott AGB, Gibson OR, James CA, Hayes M, Maxwell NS.Physiological and perceptual responses to exercising in restrictive heat loss attire with use of an upper-body sauna suit in temperate and hot conditions.Temperature. 2018;5(2):162-174. doi:10.1080/23328940.2018.1426949Byrd BR, Van de Velde S, Fargo J, et al.Acute metabolic responses of exercise with a sauna suit.International Journal of Research in Exercise Physiology. 2017;12:1-8.Matthews ARD, Astorino TA, Crocker GH, Sheard AC.Acute effects of high-intensity interval exercise while wearing a sauna suit on energy expenditure and excess post-exercise oxygen consumption.Journal of Strength and Conditioning Research. 2022;36(9):2427-2433. doi:10.1519/jsc.0000000000003834Abbott AA.A hot topic.ACSM’S Health & Fitness Journal. 2015;19(1):35-38. doi:10.1249/FIT.0000000000000096Piedmont Healthcare.The health benefits of sweating.Poison Control.Are saunas good for you?Podstawski R, Boraczyński T, Boraczyński M,et al.Sauna-induced body mass loss in young sedentary women and men.The Scientific World Journal. 2014;2014:1-7. doi:10.1155/2014/307421American Academy of Family Physicians.Hydration for athletes.MedlinePlus.Dehydration.Better Health.Exercise - the low-down on hydration.Harvard Health.Sauna health benefits: Are saunas healthy or harmful?Van de Velde S, St. Pierre I, Byrd B, et al.Effects of exercise training with a sauna suit on cardiovascular health: a proof-of-concept study.International Journal of Research in Exercise Physiology. 2016;11:(1 )1-10.SIU School of Medicine.5 surprising health benefits of sauna use.British Heart Foundation.What’s the best exercise to lose fat around your belly?Rush University Medical Center.Losing belly fat.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Harvard T. H. Chan.Make exercise a daily habit – 10 tips.UNC School of Medicine.10 tips to start an exercise routine and make it a habit.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Haney D, Owen A, Fargo J, et al.Health-related benefits of exercise training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:21-38.Van de Velde S, Byrd B, Fargo, J, Buchanan C, Dalleck L.The performance benefits of training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:1-11.Stevens CJ.Evidence for training in additional clothing as an alternative heat acclimation strategy for athletes.Temperature. 2018;5(2):101-102. doi:10.1080/23328940.2018.1437309Willmott AGB, Gibson OR, James CA, Hayes M, Maxwell NS.Physiological and perceptual responses to exercising in restrictive heat loss attire with use of an upper-body sauna suit in temperate and hot conditions.Temperature. 2018;5(2):162-174. doi:10.1080/23328940.2018.1426949Byrd BR, Van de Velde S, Fargo J, et al.Acute metabolic responses of exercise with a sauna suit.International Journal of Research in Exercise Physiology. 2017;12:1-8.Matthews ARD, Astorino TA, Crocker GH, Sheard AC.Acute effects of high-intensity interval exercise while wearing a sauna suit on energy expenditure and excess post-exercise oxygen consumption.Journal of Strength and Conditioning Research. 2022;36(9):2427-2433. doi:10.1519/jsc.0000000000003834Abbott AA.A hot topic.ACSM’S Health & Fitness Journal. 2015;19(1):35-38. doi:10.1249/FIT.0000000000000096Piedmont Healthcare.The health benefits of sweating.Poison Control.Are saunas good for you?Podstawski R, Boraczyński T, Boraczyński M,et al.Sauna-induced body mass loss in young sedentary women and men.The Scientific World Journal. 2014;2014:1-7. doi:10.1155/2014/307421American Academy of Family Physicians.Hydration for athletes.MedlinePlus.Dehydration.Better Health.Exercise - the low-down on hydration.Harvard Health.Sauna health benefits: Are saunas healthy or harmful?Van de Velde S, St. Pierre I, Byrd B, et al.Effects of exercise training with a sauna suit on cardiovascular health: a proof-of-concept study.International Journal of Research in Exercise Physiology. 2016;11:(1 )1-10.SIU School of Medicine.5 surprising health benefits of sauna use.British Heart Foundation.What’s the best exercise to lose fat around your belly?Rush University Medical Center.Losing belly fat.Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.Harvard T. H. Chan.Make exercise a daily habit – 10 tips.UNC School of Medicine.10 tips to start an exercise routine and make it a habit.
Haney D, Owen A, Fargo J, et al.Health-related benefits of exercise training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:21-38.
Van de Velde S, Byrd B, Fargo, J, Buchanan C, Dalleck L.The performance benefits of training with a sauna suit: a randomized, controlled trial.International Journal of Research in Exercise Physiology. 2017;13:1-11.
Stevens CJ.Evidence for training in additional clothing as an alternative heat acclimation strategy for athletes.Temperature. 2018;5(2):101-102. doi:10.1080/23328940.2018.1437309
Willmott AGB, Gibson OR, James CA, Hayes M, Maxwell NS.Physiological and perceptual responses to exercising in restrictive heat loss attire with use of an upper-body sauna suit in temperate and hot conditions.Temperature. 2018;5(2):162-174. doi:10.1080/23328940.2018.1426949
Byrd BR, Van de Velde S, Fargo J, et al.Acute metabolic responses of exercise with a sauna suit.International Journal of Research in Exercise Physiology. 2017;12:1-8.
Matthews ARD, Astorino TA, Crocker GH, Sheard AC.Acute effects of high-intensity interval exercise while wearing a sauna suit on energy expenditure and excess post-exercise oxygen consumption.Journal of Strength and Conditioning Research. 2022;36(9):2427-2433. doi:10.1519/jsc.0000000000003834
Abbott AA.A hot topic.ACSM’S Health & Fitness Journal. 2015;19(1):35-38. doi:10.1249/FIT.0000000000000096
Piedmont Healthcare.The health benefits of sweating.
Poison Control.Are saunas good for you?
Podstawski R, Boraczyński T, Boraczyński M,et al.Sauna-induced body mass loss in young sedentary women and men.The Scientific World Journal. 2014;2014:1-7. doi:10.1155/2014/307421
American Academy of Family Physicians.Hydration for athletes.
MedlinePlus.Dehydration.
Better Health.Exercise - the low-down on hydration.
Harvard Health.Sauna health benefits: Are saunas healthy or harmful?
Van de Velde S, St. Pierre I, Byrd B, et al.Effects of exercise training with a sauna suit on cardiovascular health: a proof-of-concept study.International Journal of Research in Exercise Physiology. 2016;11:(1 )1-10.
SIU School of Medicine.5 surprising health benefits of sauna use.
British Heart Foundation.What’s the best exercise to lose fat around your belly?
Rush University Medical Center.Losing belly fat.
Johns Hopkins Medicine.8 ways to lose belly fat and live a healthier life.
Harvard T. H. Chan.Make exercise a daily habit – 10 tips.
UNC School of Medicine.10 tips to start an exercise routine and make it a habit.
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