The use of sweat vests, also known as sauna suits, has gained popularity as a potential aid for weight loss and enhancing workout intensity. These garments, designed to trap heat and increase perspiration, are marketed with claims of boosting exercise efficacy and promoting detoxification. While some studies suggest certain physiological effects, it's crucial to examine the existing research and potential risks associated with sweat vest usage.
How Sweat Vests Work
Sauna suits are typically made of materials like neoprene or vinyl, creating a barrier that restricts heat loss during physical activity. This leads to a higher core temperature and increased sweat production compared to exercising in regular clothing. Proponents of sweat vests suggest that this increased physiological strain can intensify workouts and potentially lead to improved fitness levels and weight loss.
Research on Sweat Vests
The scientific evidence supporting the benefits of sweat vests for weight loss is limited and requires careful interpretation.
Physiological Strain and Sweat Loss
One study confirmed that wearing a sauna suit during exercise increases physiological strain and leads to higher sweat loss. The study participants cycled for 30 minutes in one of four conditions: temperate (TEMP: 22°C, 45% RH), temperate while wearing an upper-body sauna suit (TEMPSUIT: 22°C, 45% RH), hot (HOT: 45°C, 20% RH) and hot while wearing an upper-body sauna suit (HOTSUIT: 45°C, 20% RH). Core temperature changes were higher (P<0.05) in TEMPSUIT (+1.7±0.4°C.hr−1), HOT (+1.9±0.5°C.hr−1) and HOTSUIT (+2.3±0.5°C.hr−1) than TEMP (+1.3±0.3°C.hr−1). Skin temperature was higher (P<0.05) in HOT (36.53±0.93°C) and HOTSUIT (37.68±0.68°C) than TEMP (33.50±1.77°C) and TEMPSUIT (33.41±0.70°C). Sweat rate was greater (P<0.05) in TEMPSUIT (0.89±0.24 L.hr−1), HOT (1.14±0.48 L.hr−1) and HOTSUIT (1.51±0.52 L.hr−1) than TEMP (0.56±0.27 L.hr−1). Peak heart rate was higher (P<0.05) in TEMPSUIT (155±23 b.min−1), HOT (163±18 b.min−1) and HOTSUIT (171±18 b.min−1) than TEMP (151±20 b.min−1). Exercising in an upper-body sauna suit within temperate conditions induces a greater physiological strain and evokes larger sweat losses compared to exercising in the same conditions, without restricting heat loss. However, it did not definitively conclude whether this increased strain translates to improved athletic performance.
Fitness Improvements and Body Composition
Another study compared fitness results between participants who exercised with sauna suits and those who did not, with both groups following similar exercise routines. The sauna suit group showed an 11.7% improvement in VO2 max (maximum oxygen consumption) compared to a 7.3% improvement in the exercise-only group. The sauna suit group also experienced a 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: Research on Sauna Suits for Weight Loss
These results suggest that sauna suits may have some impact on fitness improvements and body composition, but further research is needed to confirm these findings and understand the underlying mechanisms.
Heat Acclimation and Endurance Performance
A study explored the impact of short-term training with a sauna suit on heat acclimation and endurance performance. The athletes who took part in this study saw a 3% increase in their speed after only two weeks of training in the sauna suit. The primary finding of this study is that short-term training in a sauna suit improves heat acclimation and endurance performance. Different environmental stressors cause different adaptations in the body. The participants who had worn the sauna suit for the duration of the two-week training period lost significantly more weight through sweat during the heated 5K assessment than the control group (1.01 kg vs. 0.61 kg), while their core temperature was significantly lower than it was during the baseline testing.
Potential Risks and Considerations
Heat-Related Illness
Any activity that raises body temperature or leads to excessive sweating can cause heat-related illness. Using a sauna suit without properly replacing lost fluids carries a risk of heat exhaustion. Symptoms include dizziness, faintness, fatigue, headache, heavy sweating, low blood pressure upon standing, muscle cramps, nausea, and a weak, rapid pulse. If these symptoms occur, it's crucial to remove the sauna suit, stop exercising, move to a cool place, and drink plenty of water or a sports drink to replace lost electrolytes. Without prompt attention, heat exhaustion can escalate to heatstroke, a life-threatening condition.
Dehydration and Electrolyte Imbalance
The increased sweat production caused by sauna suits can lead to dehydration and electrolyte imbalances if fluids and electrolytes are not adequately replenished. Dehydration can impair athletic performance and negatively impact overall health. Electrolyte imbalances can cause muscle cramps, fatigue, and even more serious complications.
Cardiovascular Strain
Exercising in a sauna suit increases cardiovascular strain, as evidenced by the elevated heart rate observed in studies. This can be particularly risky for individuals with pre-existing heart conditions.
Read also: Are Sauna Suits Safe?
Misconceptions about Detoxification
One common claim about products that increase sweat production is that they're good for 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.
Rapid Weight Loss Risks
Using a sauna suit as a weight loss tool can potentially carry risks. The scientific studies on sauna suits involved using them in combination with physical activity. The use of the suits was limited to defined time periods, and participants were supervised by researchers. Using a sauna suit without guidance from a fitness professional or medical doctor comes with risks of heat-related illness. If you’re using a sauna suit for rapid weight loss, there are some serious risks.
To rapidly lose weight, people often use a combination of equipment, environment, and techniques, such as: sauna suits, vigorous exercise, hot environments, such as saunas or steam rooms, fluid or food intake reduction, thermal regulation, cardiovascular function, renal function, hydration, electrical activity, electrolyte balance, muscle strength, muscle endurance, body composition. These negative effects could lead to potentially fatal conditions such as: hyperthermia, dehydration, myoglobinuria, rhabdomyolysis.
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 to these deaths, the National Collegiate Athletic Association (NCAA) revised their guidelines governing weigh-in procedures and weight loss practices, including the addition of noncompliance penalties. The new guidelines included a ban on sauna suits.
Comparison to Traditional Saunas
Sauna suits take their name from traditional saunas, which are chambers that use steam or dry heat to raise core body temperature. Some sauna proponents suggest that the heat creates the same physical effects as exercise and provides similar health benefits.
Read also: Sweat Belts: Benefits and Risks
Research shows that regular sessions in saunas can lower blood pressure and reduce 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. One study showed that participants who regularly used a sauna lost body fat during the course of the study. Researchers believe that using a sauna to raise core body temperature offers some of the same effects as vigorous exercise.
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.
Alternatives and Safe Weight Loss Strategies
For individuals seeking safe and sustainable weight loss strategies, lifestyle-based interventions are currently first-line therapies for obesity management. These interventions typically involve a combination of dietary modifications and regular exercise.
Dietary Modifications
A calorie deficit can be achieved through various dietary approaches, such as meal replacement plans or balanced diets with controlled portion sizes. Weekly group nutrition/behavioral counseling sessions led by a Registered Dietitian are also beneficial. The dietitian guides participants on their food choices and portion sizes and encourages participants to consume only what was approved as a part of the meal plan.
Regular Exercise
The most tried and true ways to prevent bone loss during weight loss from lifestyle would be progressive resistance training with some degree of impact that will load the bone. During exercise, it’s important to stay hydrated by drinking during the workout to replenish fluids.
Weighted Vests for Older Adults
Weighted vests have been explored as a potential tool to mitigate bone loss during weight loss in older adults. A study looked at 12 months of weight loss alone, with weighted vest use or with resistance training to see if these strategies could help minimize bone loss. For older adults in particular, I think a weighted vest has been shown to improve balance, which is really important. It can improve knee strength when older adults wear these vests during exercise, even increase or maintain bone density. We have older adults climb stairs while wearing a weighted vest. Weighted vests are very practical. They’re scalable. They allow you to exercise in your home, in your neighborhood, doing resistance training without going to a gym. For a lot of individuals, there is a real appeal to that.