Sauna suits, including sauna shorts, have become increasingly popular as workout gear promising enhanced weight loss and detoxification. These garments, typically made of waterproof materials like neoprene, trap body heat and increase perspiration during exercise. While proponents tout benefits such as improved workout intensity and increased sweating, it's crucial to understand both the potential advantages and risks associated with sauna suits.
What are Sauna Suits and Shorts?
A sauna suit is essentially a waterproof tracksuit designed to retain body heat and perspiration during workouts. Sauna shorts are a variation, focusing on the lower body. As you exercise, heat and sweat accumulate inside the suit due to inhibited heat loss. Companies selling these suits often suggest benefits like weight loss and detoxification through sweat, although clinical research to support these claims is lacking.
Purported Benefits of Sauna Suits
While research is limited, some studies suggest potential benefits of using sauna suits:
Increased Physiological Strain and Sweat Loss
A 2018 study indicated that exercising in a sauna suit increases physiological strain and induces larger sweat losses. This can lead to dehydration and heat-related illness.
Improved VO2 Max and Body Composition
One study compared fitness results between participants who exercised with sauna suits and those who didn't. The sauna suit group showed an 11.7% improvement in VO2 max (the amount of oxygen the body uses during maximal exercise), compared to a 7.3% improvement in the exercise-only group. The sauna suit group also had an average 2.6% reduction in body weight and a 13.8% decrease in body fat, while the exercise-only group averaged a 0.9% reduction in body weight and an 8.3% decrease in body fat.
Read also: Does Red Light Sauna Help with Weight Loss?
Enhanced Heat Acclimation
Research suggests that wearing a sauna suit during exercise in temperate conditions can increase the magnitude of change in core temperature (Tre) and sweat rate, similar to exercising in hot conditions. This may promote heat acclimation, which is an intervention undertaken for athletic and occupational purposes to improve the body's ability to dissipate heat.
Potential Benefits for Athletes
For athletes, particularly those in sports with weight classes like boxing and MMA, sauna suits may offer short-term benefits. They can be used to rapidly lose water weight before weigh-ins or to complement a healthy diet and exercise regimen. A study showed that athletes who trained in a sauna suit saw a 3% increase in their speed after only two weeks.
The Risks of Sauna Suits
Despite potential benefits, sauna suits pose several risks that users should be aware of:
Dehydration and Heat-Related Illness
Exercising in a sauna suit can lead to significant fluid loss through sweating, potentially causing dehydration. Symptoms of heat-related illness include dizziness, faintness, fatigue, headache, heavy sweating, low blood pressure upon standing, muscle cramps, nausea, and a weak, rapid pulse. Without prompt attention, heat exhaustion can escalate to heatstroke, a life-threatening condition.
Hyperthermia
The increased heat retention caused by sauna suits can lead to hyperthermia, a condition where the body's temperature becomes dangerously high.
Read also: Combining Cardio and Sauna
Electrolyte Imbalance
Excessive sweating can deplete the body's electrolytes, leading to imbalances that can affect muscle function and overall health.
Cardiovascular Strain
Studies have shown that exercising in sauna suits can increase heart rate and cardiovascular strain compared to exercising in regular clothing.
Rhabdomyolysis
In extreme cases, the use of sauna suits has been linked to rhabdomyolysis, a condition where muscle tissue breaks down and releases harmful substances into the bloodstream, potentially leading to kidney damage.
Lack of Fat Loss
While sauna suits can cause temporary weight loss through water loss, they do not contribute to fat loss.
Historical Incidents
In 1997, three collegiate wrestlers died while using rapid weight loss techniques, including exercising in hot environments while wearing sauna suits and limiting food and water intake. In response, the NCAA revised its guidelines, including a ban on sauna suits.
Read also: Using Infrared Sauna for Weight Loss
Safe Usage Guidelines
If you choose to use a sauna suit, it's essential to follow these safety guidelines:
Consult a Doctor
Talk to your doctor before adding a sauna suit to your fitness regimen, especially if you have any underlying health conditions.
Use in Moderation
Limit the duration and frequency of sauna suit use. Start with short sessions and gradually increase the time as your body adapts. A good starting point is using the sauna suit twice a week as you get used to it.
Stay Hydrated
Drink plenty of water or a sports drink to replenish fluids and electrolytes lost through sweating. Avoid dehydration by drinking during the workout.
Listen to Your Body
Pay attention to your body's signals and stop exercising immediately if you experience any symptoms of heat-related illness.
Supervise
It is recommended using sauna suits with a professional to supervise.
Avoid Extreme Environments
Do not wear sauna suits in hot environments, such as saunas or steam rooms, as this can increase the risk of overheating. In the UK, it’s suggested that temperatures anywhere between 26-32°C can be dangerous in the case of prolonged exercise. Any temperature above 32°C puts you at risk of heatstroke and exhaustion, and you should avoid exercising in temperatures this high.
Replenish Fluids and Electrolytes
Drink plenty of water or a sports drink to replace lost electrolytes.
Gradual Acclimation
Allow your body to gradually acclimate to the heat and humidity.
Alternatives to Sauna Suits for Weight Loss
If your goal is weight loss, focus on traditional methods such as:
- A balanced diet
- Regular exercise
- Consultation with a healthcare professional or registered dietitian
Sauna Suits and Detoxification: Addressing Misconceptions
One common claim about sauna suits is that they promote detoxification. However, this is a misleading notion. The human body automatically removes harmful substances via the kidneys and liver. Sweating is a function that cools the body and isn't part of the excretory system.
Medical Applications
In some cases, doctors may recommend therapies to hydrate the skin and increase the penetration of topical medication for chronic inflammation from eczema. Wet wraps, sometimes using a sauna suit in place of dry pajamas, may be suggested.