Is It Recommended to Work Out in a Sauna Suit? Pros and Cons to Consider

As a middle-aged father of two and a former athlete, I need to stay in tip top shape to be there for my family and clients. To maximize the results from my workouts, I have been using a sauna suit for half of my workout sessions during the week…

…and the results have been pretty phenomenal. In this article, I will discuss the amazing advantages of utilizing a sauna suit (also known as a hot suit or a sweat suit) during your workouts.

While I recommend wearing them during your workout, if you’re a beginner to sweats suits, start off slow to get your body accustomed to wearing one. You can start off by wearing one for about 10 minutes for the first week or two and then slowly increasing the time.

A Study Shows…

Sauna suits are designed to help you sweat more during a workout, which can increase your heart rate and calorie burn.

According to ACE Fitness, there was a study done where one group wore a sweat suit while exercising while the other one did not.  The results were amazing:

The sauna suit group experienced a 2.6% reduction in body weight compared to the 0.9% reduction in the group that didn't wear the sauna suit. Also, body fat decreased by 13.8% in the sauna suit group and barely by 8.3% in the exercise without a sweat suit group.

The sauna suit wearing group experienced additional enhanced benefits compared to the exercise alone group: fasting blood glucose resulted in 7.7% vs. 2.1% reduction, resting metabolic rate came out to be an 11.4% improvement vs. a 2.7% reduction, and last but not least, fat oxidation results were a 3.8% increase vs. a 2.6% decrease.

If that's not incredible, then I'm not sure what is.  If you’re exercising, why not put on a sauna suit for 10-20 minutes of it and experience the long-term benefits of wearing one?


As with any type of exercise or workout, working out in one of these suits comes with potential risks and precautions that should be taken seriously. Here are some of the most important ones to keep in mind:

#1. Electrolyte Imbalance Due to Dehydration

These suits can cause excessive sweating, leading to dehydration and electrolyte imbalances. Electrolytes, such as sodium, are important for maintaining proper fluid balance in the body. When you sweat excessively, you lose both water and electrolytes, which can lead to dehydration and electrolyte imbalances.

To prevent this from happening, drink plenty of fluids before, during, and after your workout. Water is the best choice for rehydration, but you may also want to consider sports drinks that contain electrolytes.

#2. Overheating and Heat-Related Illnesses

Wearing a sauna suit can also increase your body temperature, which can lead to overheating and heat-related illnesses, such as hyperthermia. Hyperthermia is a condition in which the body's temperature rises above normal levels, which can be dangerous and even life-threatening if not treated promptly.

To prevent overheating and heat-related illnesses, you should wear a sauna suit only for short periods of time and take frequent breaks to cool down. You should also monitor your body temperature and heart rate closely during your workout and stop immediately if you experience any signs of overheating or heat-related illness.

#3. Consultation with Health Professionals

If you have any pre-existing medical conditions, such as cardiovascular disease risk factors or kidney problems, you should consult with your doctor before using a sauna suit.

Sauna suits can put additional strain on the kidneys and cardiovascular system, which can be dangerous if you have underlying health problems.

Fitness Benefits

In this part of the article, I’m going to dive much deeper into the benefits that I discussed earlier:

#1. Exercise Enhancement

One of the primary benefits of wearing a sauna suit during exercise is that it can help enhance your workout. This is the reason that boxers and runners train themselves in the suits; they learn to fight or jog under duress and that helps them in the ring or in the case of runners, it helps condition their body to perform past its limits.

#2. Weight Loss and Fat Oxidation

Another potential benefit of working out in a sauna suit is weight loss and fat oxidation.

When you wear one, you sweat more than you would during a regular workout. This can lead to greater calorie burn and fat loss over time. Additionally, sweating helps to flush toxins out of your body, which can also aid in weight loss and overall health.

#3. Cardiovascular and Endurance Improvements

Working out in a sauna suit may also lead to improvements in cardiovascular and endurance performance.

A study published in the Journal of Strength and Conditioning Research found that wearing a sauna suit during exercise can lead to improvements in VO2 max, which is the amount of oxygen your body can use during exercise. This can translate to improved endurance and overall athletic performance.

Personally, I have experienced all of these benefits over the years.

Best Practices for Sauna Suit Use

Here’s how to use a hot suit properly:

Appropriate Exercise Regimen

When using a sauna suit, it is important to choose exercises that are appropriate for your fitness level and goals.

High-intensity exercises such as running, cycling, or weightlifting can be effective in increasing workout intensity and sweating, but they can also lead to fatigue and dehydration if not done correctly.

It is recommended to start with low-intensity exercises and gradually increase the duration and intensity of the workout.

Hydration and Recovery Strategies

Working out in a sauna suit can increase sweating and lead to dehydration if proper hydration strategies are not implemented. It is important to drink plenty of water before, during, and after the workout to replenish lost fluids.

Electrolytes can also be lost through sweating, so you should include a source of electrolytes in your post-workout recovery plan.

Monitoring Body Responses

It is important to monitor your body's response to working out in a sauna suit.

Signs of fatigue, dizziness, or overheating should not be ignored and may require immediate action such as taking a break, removing the suit, or seeking medical attention. You should also track changes in body composition and workout intensity to assess the effectiveness of using a sauna suit in achieving fitness goals.

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