Do Sauna Suits Really Provide Better, Safer Workouts?

The Benefits of Using A Sauna Suit for Your Workouts

Sauna suits have become increasingly popular in fitness circles recently. These rubber or plastic suits are designed to make you sweat more during your workouts. The idea is that by sweating more, you can burn more calories and lose fat faster. But do sauna suits really help you get a better workout? Let's take a closer look at the proposed benefits and potential risks.

How Do Sauna Suits Work?

A sauna suit works by trapping heat close to your body during your workout. The non-breathable material causes your core temperature to rise higher than it normally would. Your body then tries to cool itself down through sweating. This increases sweat production significantly.

It's true that sweating equals calorie burn. The more you sweat, the more energy (calories) your body uses. So in theory, by sweating buckets in a sauna suit, you could burn more calories during your normal workout routine.

The Proposed Benefits of Sauna Suits

Here are some of the advertised upsides of using a sauna suit for your workouts:

• Burns more calories and fat
• Leads to greater weight/fat loss
• Gets you fitter faster
• Makes you sweat out toxins
• Provides resistance to build muscle

These benefits do seem enticing to those looking to amp up their gym sessions. But let's look at the science behind these claims.

Do Sauna Suits Really Increase Calorie Burn?

Research confirms that you do burn slightly more calories working out in a sauna suit compared to regular workout clothes. One small study found that treadmill running in a plastic sauna suit burned about 11% more calories than running without one.

Another study found that cycling in a sauna suit increased calorie burn by about 7%. So yes, you can expect a mild increase in energy expenditure by donning a sauna suit. But despite marketing claims, the research does not support extreme calorie burn from these suits.

Can Sauna Suits Boost Weight/Fat Loss?

Due to the small boost in calories burned, some additional weight/fat loss is possible with sauna suit use. However, the effects tend to be modest. Any increased calorie deficit is likely offset by excessive water loss.

That's right - much of the immediate "weight loss" you see on the scale after using a sauna suit is actually just body water. As soon as you rehydrate and refuel, you put that weight right back on.

So sauna suits might help a little with fat loss, but they won't directly lead to lasting reductions on the scale. The calorie burn just isn't dramatic enough to have a major impact.

Can Sauna Suits Improve Fitness?

Since sauna suits increase the intensity and difficulty of your workouts through added heat stress, it's certainly possible they could enhance your fitness. There's no doubt sweating profusely through high reps of squats or sprints is extremely taxing.

However, the question remains whether this type of intensity leads to quicker or better fitness gains compared to safe progression. Research has not yet explored fitness outcomes with sauna suits versus normal workout attire.

Do Sauna Suits Help You Detox?

Many sauna suit products claim you can "sweat out toxins" using their gear. This is quite misleading, as sweating isn't scientifically proven to eliminate toxins or cleanse the body.

Your liver, kidneys, and digestive system already do a great job filtering waste from your blood. While sweating excessively through sauna suit use might sound glamorous, it won't "detox" you or enhance health in any way.

Can Sauna Suits Build Muscle?

Some argue that the heat and sweat generated in a sauna suit provides "resistance" to help work your muscles harder. But unless you're progressively overloading specific muscle groups through strength training moves, donning a sauna suit won't stimulate muscle growth.

In fact, the cardiovascular stress, dehydration, and hyperthermia induced by sauna suits is more likely to hinder muscle building through excessive protein breakdown.

The Safety Concerns with Sauna Suits

While sauna suits might provide mild calorie burn benefits, they also pose the following risks:

• Overheating and heat stroke
• Dehydration
• Electrolyte imbalances
• Increased cardiovascular strain
• Impaired workout performance

It's Easy to Overheat in a Sauna Suit

Trapping heat next to your skin during intense exercise makes overheating and heat illness more likely. Sweat pouring off your body is not an efficient means of cooling off. Sauna suits interfere with your body's normal cooling mechanisms.

Rectal body temperatures over 104F have been recorded in athletes working out in sauna suits. This puts you at high risk for heat stroke. At extreme body temperatures, organ damage and even death become possible.

Dehydration Can Happen Quickly

The extreme sweating induced by sauna suits also makes dehydration nearly inevitable. If you don't adequately replace the liters of fluid you're losing per hour, you'll quickly deplete your body's water reserves.

Dehydration can then lead to issues like dizziness, cramping, nausea, confusion, increased heart rate, and impaired performance. Drinking enough to offset sweat rates in a sauna suit is difficult.

Electrolyte Balance is Crucial

Electrolytes like sodium and potassium are essential for muscle, nerve, and metabolic function. But these critical minerals are also lost through excessive sweating.

If you fail to replace electrolytes alongside fluids, you can experience muscle cramps, spasms, fatigue, irregular heartbeat, and other problems. Sauna suits make maintaining electrolyte balance incredibly challenging.

Cardiovascular Strain Can Be Dangerous

The combination of dehydration, overheating, and electrolyte imbalance puts added strain on your cardiovascular system. Heart rate and core temperature escalate higher than is safe for sustained periods.

This cardiac stress increases the likelihood of problems like rapid heart rate, palpitations, arrhythmias, and fainting while training in a sauna suit. Those with heart conditions face even greater risks.

Workout Performance Often Suffers

Several studies have shown that typical sauna suit conditions hinder strength, muscle endurance, agility, and other markers of exercise performance. The extreme environment makes it harder to maintain intensity.

If your primary goal is improving fitness or athletic capability, a sauna suit likely does more harm than good. Performance decreases due torising body temperatures, dehydration, and electrolyte imbalances.

Who Should Avoid Sauna Suits?

The risks of using a sauna suit for exercise are concerning enough on their own. But some populations should avoid them entirely, including:

• Children and teenagers
• Elderly individuals
• Obese individuals
• pregnant women
• Those with heart conditions
• People on certain medications
• Anyone new to working out

These higher-risk groups face amplified dangers from fluid losses, electrolyte shifts, and cardiovascular strain. Minor health issues can easily become medical emergencies.

Safer Alternatives Do Exist

If you're intent on amping up your gym sessions, skip the sauna suit and try these safer sweat-boosting strategies instead:

• Wear an extra layer or two
• Turn up the thermostat
• Try a high-intensity workout style like HIIT
• Hit the treadmill or bike after strength training
• Exercise outdoors in hot weather

With some creative planning, you can break a serious sweat without relying on questionable products like sauna suits.

The Bottom Line

Sauna suits might help burn extra calories during your workouts. But the risks of overheating, dehydration, and electrolyte imbalance generally outweigh their limited benefits.

For less fit individuals or those with health issues, using a sauna suit for exercise can be extremely dangerous. The marginal calorie burn doesn't justify the safety concerns.

If you love getting a pump while drenched in sweat, try more natural methods instead. Leave the plastic wrappers at home and get your sweat on safely!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.