Sauna suits have become increasingly popular in the fitness world, particularly among athletes in combat sports like boxing, Muay Thai, Brazilian jiu-jitsu (BJJ), and mixed martial arts (MMA). These suits, essentially waterproof tracksuits designed to trap body heat and increase perspiration, are marketed as tools to boost workout efficiency, promote weight loss, and even offer detoxification benefits. However, the effectiveness and safety of sauna suits remain a topic of debate.
What is a Sauna Suit?
A sauna suit is a workout garment made from heat-trapping materials like neoprene, nylon, polyester, or PVC. It is designed to be worn during exercise to increase body temperature and promote sweating. These suits come in various forms, including full-body suits and separates for the upper or lower body.
How Do Sauna Suits Work?
The primary function of a sauna suit is to retain body heat and increase perspiration during physical activity. As you exercise in a sauna suit, the suit traps heat around your body, leading to increased sweat production. Manufacturers of sauna suits suggest that this increased effort can enhance workout intensity without requiring a higher level of exertion, potentially leading to improved fitness and weight loss.
Potential Benefits of Sauna Suits
While the marketing claims surrounding sauna suits are abundant, scientific research on their benefits is limited. Some studies suggest potential advantages:
- Increased Calorie Burning and Energy Expenditure: Some research indicates that sauna suits may help burn body fat and increase energy expenditure. One controlled trial found that men burned approximately 23 more calories and oxidized slightly more fat in the 60 minutes after high-intensity intervals while wearing a sauna suit compared to the same workout without one.
- Improved VO2 Max: A small 2017 study found that endurance-trained athletes who used sauna suits were able to increase their VO2 max over a 14-day period, along with time-trial performance and ventilatory threshold. VO2 max measures how efficiently your body consumes oxygen during exercise.
- Heat Acclimation: Sauna suits may help the body acclimate to hotter temperatures and environments faster. This can be beneficial for athletes training or competing in warm climates. One study by the American Council on Exercise (ACE) found that athletes who trained in sauna suits for two weeks saw a 3% increase in their speed.
- Increased Sweat Loss: According to a 2018 study, exercising in a sauna suit increases physiological strain and induces larger sweat losses.
Risks and Safety Concerns
Despite the potential benefits, sauna suits pose several risks that users should be aware of:
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- Dehydration: Increased sweating can lead to dehydration if fluids are not adequately replenished. Dehydration can cause symptoms like dizziness, fatigue, and headache, and in severe cases, can lead to serious health complications.
- Hyperthermia: Trapping heat within the suit can elevate body temperature to dangerous levels, potentially causing hyperthermia or heatstroke. Symptoms of hyperthermia include confusion, rapid heart rate, and loss of consciousness.
- Electrolyte Imbalance: Excessive sweating can deplete the body's electrolytes, leading to muscle cramps, weakness, and other health issues.
- Cardiovascular Strain: Exercising in a sauna suit raises your heart rate, oxygen use, and perceived effort. This increased cardiovascular strain can be dangerous for individuals with pre-existing heart conditions.
- Banned by NCAA: The National Collegiate Athletics Association (NCAA) has banned the use of sauna suits for cutting weight after the deaths of three collegiate-level wrestlers.
It is crucial to consult with a doctor before incorporating a sauna suit into your training regimen, especially if you have any underlying health conditions.
Sauna Suit Materials and Construction
The construction of a sauna suit is important for several reasons. Most sweat suits are constructed from an anti-rip or tear-resistant material. The most common materials used are neoprene and nylon, with polyester and PVC fabric also being used.
- Neoprene: This material is flexible, durable, and traps heat effectively. It is often used in high-quality sauna suits.
- Nylon: Nylon is another common material that is durable and water-resistant.
- Polyester and PVC: These materials are less expensive but may not be as durable or breathable as neoprene or nylon. PVC is also a concern due to its potential carcinogenic properties.
Ventilation and Fit
To prevent overheating, many sauna suits feature ways to ventilate and regulate heat. This can be as simple as having a quick zipper to pull down or up to cool off, or it can be more complex, such as having breathable mesh areas to help with airflow.
Sauna suits should fit well, but will commonly be a little on the looser side to prevent any constriction (or tears) while in use. Sizing may not be aligned with traditional sizing, so it's important to pay attention to the brand’s sizing chart to make sure you have the right size.
Care and Maintenance
Materials can also impact the care required for your sauna suit. Neoprene sauna suits are typically fine to run through a washer and dryer machine, while nylon and polyester suits will have to be air-dried. Still, other suits can only be hand washed.
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Sauna Suits vs. Traditional Saunas
Sauna suits take their name from traditional saunas, which are chambers that use steam or dry heat to raise your core body temperature as you sit in the space. Some sauna proponents suggest that the heat creates the same physical effects as exercise and provides similar health benefits.
Research also shows that regular sessions in saunas can lower blood pressure. Other studies have demonstrated that sauna use correlates with reduced symptoms of congestive heart failure. Some researchers found that people who use saunas experience improvement in chronic pain. Study participants reported less pain associated with conditions like osteoarthritis, rheumatoid arthritis, and fibromyalgia.
At this time, there is no research on whether sauna suits offer similar health benefits to using traditional saunas. Experts caution that it's wise to use both sauna suits and saunas only for short periods of time. Be sure to drink plenty of fluids while using any device that causes you to sweat significantly.
Popular Sauna Suit Options
Several sauna suit options are available on the market, each with its own features and price point:
- Kutting Weight Hoodie V4: This high-quality sauna hoodie is made from 1.5-millimeter thick neoprene, offering comfort and flexibility. However, it is more expensive than other options, especially when paired with the matching joggers.
- RAD Heavy Duty Sauna Suit: This affordable suit is made from nylon and PVC-coated fabric, offering durability. However, some customers have noted that the sizing chart is inaccurate, and there are concerns about the use of PVC.
- BoxRaw Hagler Sauna Suit 2.0: Designed by boxers for boxers, this suit features a lighter and more durable fabric. It is adjustable, making it a good option for those who need a customizable fit.
- MRX Heavy Duty Sweat Suit: This inexpensive sauna suit is made with quality materials like EVA nylon and neoprene. However, the sizing is limited compared to other brands.
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