A Bite-Size Read for Your Health and Waistline
Do you remember the 90’s tracksuits made of shiny nylon that barely let air through? The ones with a crew neck top and banded cuffs at the wrists and ankles? That’s essentially what sauna suits are. Maybe you’ve seen someone wearing one at the gym recently, or maybe this feels like a throwback. As a health coach, I was asked about them not long ago and realized this question probably applies to far more people than just one client. Especially since the hashtag “saunasuit” had more than 222 million views a couple of months ago. So let’s talk about what sauna suits are, why people use them during heated workouts, and whether they fit into a realistic approach to weight management.
A sauna suit is a waterproof tracksuit designed to retain heat. When you wear one while exercising, it traps body heat and sweat against the skin instead of allowing it to evaporate. That trapped moisture raises body temperature even more, which leads to increased sweating. Many people assume this means the workout is more effective or intense, and that assumption is what fuels their popularity.
The research on sauna suits is limited, though there are a few studies worth mentioning. A study published in 2018 suggested that wearing a sauna suit may increase physiological strain, which means the workout can feel more intense. What the researchers did not confirm is whether that extra strain leads to better athletic performance. Another study from 2020 looked at people wearing sauna suits during recovery exercises. They found improvements in overall endurance during and after exercise without additional training.
You may also hear claims that sauna suits increase blood plasma volume, which is the liquid component of blood. According to the Cleveland Clinic, higher blood plasma volume is associated with stronger cardiorespiratory fitness. Others suggest (though I couldn’t find much research backing this up) that sweat produced while wearing a sauna suit contains less sodium than typical sweat, implying better electrolyte preservation and sustained energy.
There are some important cautions here. Increased heat and sweat create a high risk for dehydration, regardless of sodium content. Rehydrating after wearing a sauna suit is essential, and so is replenishing minerals that support proper hydration and muscle function. Anyone experimenting with sauna suits should pay close attention to signs like dizziness, fatigue, headaches, nausea, muscle cramps, faintness, changes in pulse, or feeling lightheaded when standing. These aren’t signals to push through. They’re signals to stop.
Some athletes and everyday exercisers use sauna suits in an attempt to achieve rapid weight loss. This is where things can become especially risky. The CDC warns that combining sauna suits with intense exercise and calorie restriction can lead to serious complications. These include impaired cardiovascular and kidney function, hydration challenges, disrupted electrical activity in the body, and mineral imbalances that reduce muscle strength and endurance. Rapid shifts on the scale are often water loss, not meaningful progress in weight management.
For the average person and certainly for the clients I work with, sustainable weight management focuses on reducing body fat while building or maintaining muscle in a way that supports long term consistency. Sauna suits may increase perceived workout intensity, similar to exercising in a warmer climate. Still, I’m not convinced that extra sweat and heat reliably translate into better outcomes. In my own experience, when something feels overly uncomfortable or exhausting, I naturally pull back or take more breaks. That instinct is very human and very real.
When I think of saunas, I think of relaxation. Exercising in intense heat feels like the opposite of that. So personally, sauna suits are not something I choose to use. If you’re curious and want to try one, go ahead! Make sure you take this information with you, though. Informed choices are always more powerful, and that mindset is one of the most valuable tools we can use to support our health over time.