Sauna Suit Sizing Guide: Find the Perfect Fit by Height, Weight & Training Style

Many people struggle to find the right size sauna suit. Choosing the wrong size can make your workout hard and uncomfortable. A suit that’s too tight can stop you from moving freely and might make you too hot. A suit that’s too loose won’t help you sweat enough. 

Sauna suits help you sweat more and lose weight, but only when they fit well. This guide will help you pick the right size based on your height, weight, and workout type. Plus, you’ll get useful facts and tips from research to guide you.

Why Getting the Right Sauna Suit Fit Matters

Sauna suits trap heat so you sweat more. The right fit helps you get the best results safely.

• Move Freely: You need to move easily, especially in sports like boxing or MMA.
• Sweat More: A snug but comfortable suit traps heat well without making you feel suffocated.
• Stay Safe: Good fit helps keep your body cool and blood flowing, avoiding heat problems.

A study showed the sweat rate rose from about 0.56 to 0.89–1.51 liters per hour when wearing sauna suits. This helps your body lose water weight and burn more calories during exercise. (PMC)

Sauna Suit Size Chart (Based on Height & Weight)

Different brands may be a bit different, but this chart will help you find a good size:

 

Pro Tip: If your workout includes quick moves like kickboxing or CrossFit, pick one size bigger for better movement. For steady exercises like running, a closer fit works best for sweating.

Match fit to your training

Combat Sports (Boxing/MMA/Muay Thai)

• Slightly looser top, comfortable shoulder room; cuffs sealed.
  
• Aim for unrestricted hooks, clinch movement and kicks.
  
  

Endurance (Running/Cycling/Rowing)

• Closer fit to improve heat retention; avoid flapping fabric.
  
• Check stride and arm swing remain natural.
  
  

Strength Training (Weights/Bodybuilding)

• Balanced fit: deep squats and hip hinge without torso pinch.
  
• Maintain full overhead lockout without shoulder binding.
  
  

Short-term Weight Cut (under professional guidance)

• Closer fit with seals at wrist/ankle/waist.
  
• Use conservative time blocks and rehydrate responsibly.
  
  

Training with a sauna suit for 2 weeks helps improve endurance and workout performance. It also helps your body get used to the heat and lose more sweat weight during exercise. (Acefitness)

 

Science Behind Fit and Body Response

How tight your sauna suit fits affects how your body deals with heat:

• If Too Tight: It can block blood flow, make your heart work harder, and cause overheating.
• If Too Loose: Heat escapes and you sweat less, so fewer calories burn.
• Just Right: Your body heats up safely, burns more calories even after exercise, and you stay comfy.

Sauna suits can increase how many calories you burn by making your body work harder to cool down. This adds to the fat-burning effect of your workouts, but the extra calories are usually small. (PubMed)

 

Safety Tips for Using Sauna Suits

Hydrate smart: Begin sessions well-hydrated. Weigh before/after; aim to keep body-mass loss ≤2% and replace fluids/electrolytes afterwards.

Progress gradually: Start with 15-20 minutes, then extend as tolerated.
Know the stop signs: Dizziness, nausea, confusion, chills, headache, or unusually high heart rate = stop, cool, rehydrate.

Environment matters: Do not use it in saunas/steam rooms, hot tubs, or for sleep. Avoid very hot/humid conditions.

Who should avoid: Individuals with cardiovascular issues, heat intolerance, certain medications, pregnancy - seek professional advice first.

 

Frequently Asked Questions

1. Should I size up or down?

If you’re between sizes, size up for more room in workouts like MMA or CrossFit. Size down for tighter fit if you’re doing running or steady cardio.

2. Can sauna suits help with fat loss?

They mainly help lose water weight quickly. But if you train well with them, they can also boost your metabolism and fat burning over time.

3. Are sauna suits safe for beginners?

Yes, but keep to 20–30 minute sessions at first. Don’t go too hard to avoid dehydration.

4. Do sauna suits affect muscle performance?

They help by improving endurance and recovery, but don’t build muscle directly.

 

Quick chooser (decision aid)

• Boxing/MMA drills? Size for mobility (looser torso).
  
• Running/cardio blocks? Size for closer fit.
  
• Weight cut? Closer fit + sealed cuffs (short, supervised sessions).
  
• Everyday conditioning? Balanced fit.

Pro Tip: Always look at the sizing chart for your brand. And remember, your workout style is the key to choosing the best fit.