Do Sauna Suits Work for a Better Workout? Busting Sauna Suit Myths Scientifically!

Do Sauna Suits Work for a Better Workout? Busting Sauna Suit Myths Scientifically!

Working out in a Sauna Suit is intense, invigorating, and a whole new level of challenge. But the question is, do sauna suits work like the pro-trainers claim?

Imagine this: you’re in the zone, working out like a champ. But this time, you’re wearing an upper-body sauna suit. It’s like turning up the heat on your fitness game! In moderate-temperature workouts, the sauna suit pushes your body to the limit and makes you sweat like never before. 

But wait, it gets hotter! A full body sauna suit with a hood cranks up the body heat from head to toe. Your body is under more physical and mental strain – It’s like working out in a fiery furnace ultimately accelerates your body’s heat adaptation, making you a workout powerhouse.

A sauna Suit is your secret weapon if you’re up for an exhilarating challenge and want to take your workouts to the next level. 

Just remember body hydration and safety should be #1 on your list while working out with or without a sauna suit.

Now that we have established some ground rules let’s discuss how sauna suits work scientifically.

Do Sauna Suits Work? Sports Science Researchers Have Finally Spoken 

Recent research suggests that Sauna suits primarily imbalance your body heat stability, which traps body heat and increases your core body temperature. Ultimately, this is beneficial for several reasons:

Sauna suits can make you sweat more…[Source]

Your whole body’s sweating rate depends upon the temperature balance. More body heat (Hyperthermia) induces more sweating which leads to water weight loss. Sauna suits trap body heat and increase perspiration. You may feel lighter, less bloated, and more active. However, this weight loss is primarily due to fluid depletion, so rehydration’s important to restore the lost fluids.

Sauna Suits Improve Cardiovascular Fitness … [Source]

Sauna Suits replicate body heat retention (hyperthermia) and create a hot-humid environment. They gradually remove water from your body in the form of sweat. As a result, your heart rate rises with the increase in your body temperature. Over time, it improves your cardiovascular fitness. 

Sauna Suits Increase Workout Intensity …. [Source]

Imagine working out in a hot and humid sauna room – this is exactly what you can do while wearing a sauna suit. Since these full-body suits retain body heat and sweat, they help burn calories rapidly. If you want to push your physical limits or break through a plateau, sauna suits can help.

Sauna Suits Make You Feel Fresh …. [Source]

Nothing beats the relief and freshness from a good sauna sweat after a hectic day. Sweating is your body’s natural cooling mechanism. When you take off your sauna suit and let your body cool off at the end of the day, evaporation creates a cooling and calming effect on your body. 

Sauna Suits Boost Athletic Performance …. [Source]

Now, Sauna Suits are a game changer for all you athletes out there, especially if you are in weight-class sports like boxing or wrestling. Wearing a sauna suit temporarily sheds your water weight before competitions. Ultimately, you feel lighter, more agile, and ready to rule the ring.  

How to Do Sauna Suits Work – The Mechanics Behind More Sweating

Sauna suits create a sauna-like environment to promote sweating during physical activity. Let’s try to understand the science behind how sauna suits work:

Here’s how it goes: Sauna suits are made from waterproof materials, like Neoprene, that trap heat close to your body. 

When you wear a sauna suit and engage in physical activity, your body generates heat. The suit prevents that heat from escaping and raises your body’s core temperature.

As your core temperature increases, your body initiates a cooling mechanism to maintain a stable internal environment. Sweat glands are activated, and your body produces more sweat than usual

And guess what? This excess sweat then evaporates from your skin’s surface to aid heat dissipation and creates a cooling effect.

Simply put: sauna suits promote profuse sweating by trapping heat and increasing perspiration. The goal is to stimulate your body’s natural cooling mechanisms and enhance heat dissipation through evaporation. 

The result? You sweat more and feel more active during workout sessions.

But it’s important to remember a few things:

  • Sauna Suit-induced weight loss is primarily due to fluid loss – not fat loss.
  • Excessive sweating can lead to dehydration – so rehydrate frequently.

Sauna suits are not a magic weight loss solution simply because they can intensify your workouts and promote sweating. Sustainable weight loss is all about following a well-rounded exercise routine and a balanced diet. 

So, if you’re up for a sweat-drenched, challenging workout session, a sauna suit is just what you need to boost your workout intensity. 

6 Sauna Suit Myths Busted!!

Get ready for some myth-busting action! We’re about to tackle seven sauna suit myths head-on. Are you ready to separate fact from fiction? Let’s dive in!

Myth 1: Sauna Suits are Good For Your Immunity

Let’s set the record straight on immune function and healing. 

Wearing a sauna suit won’t boost your immune system or improve injury healing. Here’s why:

When you wear a sauna suit and get hot and sweaty, blood flow increases to your skin to cool you down. 

But if you’re injured and unable to exercise, that increased blood flow won’t be directed to your injured site – rather it will all go into your skin!

It’s all about keeping your body temperature in check, not specifically healing your injury.

Even if the blood flow magically increased to your injury site, the healing rate would depend on the injury type and severity. No guarantee wearing a sauna suit will make a noticeable difference in healing time.

Myth 2: Sauna suits detoxify your body. 

Here’s the truth: sweating it out in a sauna suit won’t magically detox your body. Our bodies already have effective ways of dealing with toxins, and sweating isn’t effective.

Our bodies sweat mainly to cool down and regulate body temperature (Normal human body temperature is around 37 C). 

Sweat is mostly water (about 99%), with few electrolytes, urea, and lactate. It’s not some concentrated toxin-flushing elixir.

If sweating were a detox process, we’d expect the sweat to be super concentrated with toxins. But guess what? Sweat is hypnotic or less concentrated than our blood. So, the idea of sweating out toxins doesn’t hold up.

Myth 3: Sauna suits target specific areas for fat loss. 

Sorry to burst your bubble! Sauna suits can’t zap away fat from specific trouble spots. Fat loss occurs in every body part due to high metabolism and energy expenditure. 

Myth 4: Sauna suits make you lose weight permanently. 

Weight loss from wearing a sauna suit is mostly temporary and primarily due to water weight loss. Once you rehydrate, the weight will come right back. So, don’t expect sauna suits to be a long-term weight loss solution!

Myth 5: Sauna suits increase your metabolism

Reality check: Wearing a sauna suit doesn’t magically supercharge your metabolism. If you want to burn more calories, focus on eating less and working out more. 

Myth 7: Sauna suits are a shortcut to fitness. 

Let’s be real… There are no fitness shortcuts – all about hard work, pain, and dedication. Sauna suits add extra challenge and intensity to your workouts but are not a substitute for a well-rounded fitness routine. 

Myth 6: Sauna suits are to be worn in Saunas

Contrary to their name, sauna suits are not intended to be worn in saunas. Wearing a sauna suit in a traditional sauna room can be dangerous due to extremely high temperatures. Sauna suits are designed to increase sweat production and intensity in moderate temperatures for exercise or physical activities.

Are Sauna Suits Safe to Wear?

Sauna Suits increase your core body temperature. But be careful that raising body temperature beyond a certain limit (temperature higher than 37 °C) leads to heat-related illness. Immediately cool down if you notice heat exhaustion symptoms like:

  • Excessive sweating
  • Fatigue and weakness
  • Dizziness or lightheadedness
  • Nausea or vomiting
  • Headache
  • Muscle cramps
  • Cool, moist skin
  • Increased heart rate

Wearing a sauna suit during hot weather may increase your chances of Heat stroke (a severe condition requiring immediate medical attention):

  • High body temperature (above 103°F or 39.4°C)
  • Hot, dry skin (lack of sweating)
  • Rapid and strong pulse
  • Throbbing headache
  • Confusion or altered mental state
  • Dizziness and loss of coordination
  • Seizures
  • Unconsciousness

Who Should Wear a Sauna Suit? (And Who Should Avoit it?)

Did you know that sauna suits benefit overweight and obese individuals? A study reports that participants who worked out in sauna clothes for eight weeks showed improvements in blood glucose levels, resting metabolic rate, fat oxidation, body weight, and body-fat percentage compared to those who exercised in regular clothes. It’s pretty impressive, right?

Suggested Read: How to Get Rid of Lower Belly Fat: Diet Tips and Exercises

People with heart conditions and diabetes have difficulty in thermoregulation. If you are one of them, please consult your doctor about wearing a sauna suit for workouts.

Heads-up: if you have any other health issues that could interfere with exercising safely or maintaining proper hydration and blood pressure levels, it’s a good idea to check with your doctor before hopping on the sauna suit trend. Better safe than sorry!

Also, sauna suits are safe for fit athletes, gym-goers, and sports players. 

The golden rule of using sauna suits: hydration before, after, and during the workout. Working out in a sauna suit for long hours puts you at dehydration risk, but don’t worry! Drink 0.17 to 0.24 ounces of water per 2.2 pounds of body weight before exercise. Don’t forget to take sips during exercise to curb dehydration.

Sauna Suit Workout Vs. Regular Clothing Workout 

Sauna Suit Workout:


  • Intensifies workout by increasing body temperature.
  • Promotes profuse sweating.
  • Speeds up water weight loss.


  • Increased risk of dehydration.
  • Discomfort due to heat-trapping nature.

Regular Clothing Workout:


  • Better heat dissipation and breathability.
  • Comfortable for any exercise.
  • Focuses on long-term progress and performance.


  • It may not induce intense sweating like sauna suits.
  • Weight loss may be less noticeable immediately after the workout.

How to Wear a Sauna Suit So That It Works Effectively?

Ready to make the most out of your sauna suit? Follow these step-by-step sauna suit-wearing instructions to rock your next workout session:

Step 1: Choose the right size: 

Select a sauna suit that fits you well, with a snug but comfortable fit. Avoid sizes that are too tight or restrict your movement. 

Ideally, get a sauna suit with a hood and drawstring closure on sleeves and jacked. This type of sauna suit traps the body head more effectively from head to toe.

Check out AQF Sports Sauna Suits

Step 2: Dress appropriately: 

Wear lightweight, moisture-wicking clothing underneath the sauna suit. This helps to enhance comfort and prevent skin irritation.

Step 4: Put on the pants: 

Step into the sauna suit pants and pull them up to your waist. Adjust the drawstring for a secure fit around your waistline.

Step 5: Slip on the jacket: 

Slide your arms through the sleeves of the sauna suit jacket. Fasten the hood closures to secure it in place. Make sure to close the cuffs. 

Step 6: Check the fit: 

Take a moment to ensure the sauna suit fits well without being too tight or restrictive. You should have freedom of movement while wearing it.

Step 7: Warm-up: 

Before starting your main workout, engage in a light warm-up routine to gradually increase your body temperature. This prepares your body for the added heat of the sauna suit.

Step 8: Start your workout: 

Once warmed up, start your workout routine as planned. Whether cardio, strength training or any other activity, focus on maintaining proper form and technique.

Step 9: Monitor your body: 

Pay close attention to how your body feels during the workout. If you experience discomfort, dizziness, excessive fatigue, or difficulty breathing, take a break, remove the sauna suit, and cool down.

Step 10: Hydrate: 

Throughout your workout, sip water regularly to maintain proper hydration. It’s important to replenish fluids as you sweat more while wearing the sauna suit.

Step 11: Cool down and remove the suit: 

After completing your workout, take the time to cool down gradually. Once your body temperature has normalized, remove the sauna suit.

Step 12: Clean and store: 

Clean your sauna suit according to the manufacturer’s instructions to maintain its cleanliness and effectiveness. Proper maintenance ensures it will be ready for future use.

Sauna Suit Up for Your Next Workout Session!

Sauna suits are a game-changer for your gym routine. Sauna suits work by trapping body heat to increase sweating, aid water weight loss, and improve endurance. Sauna suits aren’t a magical fix to all your fitness problems, so use them responsibly and consult a professional if needed. So, take the challenge and level your fitness journey with sauna suits!

Your Burning Questions Answered

Do sauna suits work for fat loss?

Sauna suits can lead to temporary water weight loss but do not directly target fat loss. Weight loss from sauna suits is mainly due to fluid loss, not fat loss. A balanced healthy eating and regular exercise approach is recommended for sustainable fat loss.

Can you lose belly fat by sweating?

Sweating alone does not specifically target belly fat for loss. Belly fat reduction requires a combination of factors, including maintaining a calorie deficit, regular exercise, and a balanced diet. Sweating can contribute to temporary water weight loss but does not directly lead to long-term belly fat reduction.

Is it OK to wear a sauna suit every day?

Wearing a sauna suit every day is not advisable. Sauna suits can increase the risk of dehydration and other health issues if not used properly. Listening to your body, taking recovery days, and using sauna suits in moderation is essential. Incorporating them occasionally into your routine is a safer approach to reap their benefits without compromising your well-being.


Scientific Fact 1: Gagnon, D., Kenny, G. P., & Jay, O. (2012). The evaporative requirement for heat balance determines the whole-body sweat rate during exercise under conditions permitting full evaporation. Journal of Applied Physiology, 112(4), 748-756.

Scientific Fact 2: Montain, S. J., & Coyle, E. F. (1992). Influence of graded dehydration on hyperthermia and cardiovascular drift during exercise. Journal of Applied Physiology, 73(4), 1340-1350.

Scientific Fact 3: Willmott, A. G. B., Gibson, O. R., James, C. A., Hayes, M., & Maxwell, N. S. (2018). Physiological and perceptual responses to exercising in restrictive heat loss attire with the use of an upper-body sauna suit in temperate and hot conditions. Temperature, 5(2), 162–174. 

Scientific Fact 4: Willmott, A. G., Gibson, O. R., James, C. A., Hayes, M., & Maxwell, N. S. (2018). 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, 5(2), 162-174.

Scientific Fact 5: Stevens, C. J. (2018). Evidence for training in additional clothing as an alternative heat acclimation strategy for athletes. Temperature, 5(2), 101-102.

[6] Health-Related Benefits of Sauna Suit Workout – AceFitness

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