Stay Hydrated: What to Drink in a Sauna

Drink in a Sauna

Staying hydrated is essential for your health, especially when you’re in a sauna. Saunas are a great way to relax and unwind, but they can also cause dehydration if you’re not careful.

When you’re in a sauna, your body temperature rises, and you start sweating. Sweating is your body’s natural way of cooling down, but it also means you’re losing fluids. This is why it’s important to know what to drink in a sauna.

Key Takeaways

  • Drinking water before, during, and after your sauna session is essential to staying hydrated.
  • Adding a pinch of Himalayan pink salt to your water can help balance your electrolytes.
  • Herbal tea or coconut water can be good alternatives to water in a sauna session.

Understanding Hydration and Sauna Use

The Role of Water in the Body

Water is essential for your body to function properly. It makes up about 60% of your body weight and plays a crucial role in regulating body temperature, transporting nutrients, and removing waste. When you sweat, you lose water from your body, which can lead to dehydration if you don’t replace it.

Effects of Sauna on Hydration

Sauna use can cause you to sweat profusely, leading to fluid loss and potential dehydration if you don’t replenish your fluids. According to SaunaVerse, you should drink water while in the sauna if you’re doing a longer sauna session (40+ minutes) because sweating can dehydrate you faster than you think.

Drinking around 6 cups of water a couple of hours before your sauna session and drinking immediately after can ensure you stay well hydrated.

It is important to note that while sweating can lead to fluid loss, it does not necessarily mean you are losing electrolytes.

“Sweat is primarily composed of water, with small amounts of minerals and electrolytes.”

Therefore, it is not necessary to consume sports drinks or other electrolyte-rich beverages unless you are engaging in intense physical activity or are experiencing symptoms of electrolyte imbalance.

What to Drink in a Sauna – The Optimal Drinks Listed

When it comes to staying hydrated during a sauna session, not all drinks are created equal. Some drinks can actually dehydrate you, while others can help replenish lost fluids and electrolytes.

Best Drinks to Rehydrate

Water is the best drink to rehydrate your body after a sauna session. Drinking water throughout the day, especially after a sauna session, can help keep your body hydrated and functioning at its best. It is recommended to drink at least 16-20 ounces of water immediately after a sauna session to replace lost fluids.

Another hydrating option is electrolyte-infused drinks. These beverages provide hydration and essential minerals that your body needs to replenish after sweating.

Coconut water is a great natural source of electrolytes and is a popular choice among sauna-goers. Herbal tea and green tea are also good options as they are hydrating and contain antioxidants that can help reduce inflammation and boost immunity.

Drinks to Avoid Before and After Sauna

  • Caffeine and alcohol should be avoided before and after a sauna session as they can dehydrate your body.
  • Coffee and soda should also be avoided as they are diuretics and can increase urine output, leading to dehydration.
  • Sugary drinks should also be avoided as they can cause a spike in blood sugar levels and lead to dehydration.
  • Fruit juice and juice cocktails should be consumed in moderation as they are high in sugar. While they do contain some vitamins and minerals, they do not provide the same level of hydration as water or electrolyte-rich beverages.

Practical Tips for Staying Hydrated

When using a sauna, it’s important to stay hydrated to prevent dehydration. Here are some practical tips to help you stay hydrated during and after sauna use.

Hydration Strategies During Sauna Use

During sauna use, you should drink plenty of fluids to replace the fluids lost through sweating. The amount of fluid you need to drink will depend on your body weight, the temperature of the sauna, and the duration of your sauna session.

As a general rule, you should aim to drink at least one pint of fluid for every 15-20 minutes spent in the sauna.

Water is the best choice for hydration during sauna use. You can also drink sports drinks or coconut water to replace electrolytes lost through sweating. Avoid alcohol and caffeine, as they can dehydrate you further.

To make it easier to stay hydrated, bring a water bottle with you to the sauna. You can also try drinking water before you enter the sauna to help increase your fluid intake.

Post-Sauna Rehydration Techniques

After your sauna session, it’s important to continue hydrating to help your body recover. You should aim to drink at least two cups of water or other fluids within 30 minutes of leaving the sauna.

You can also try rehydrating with foods that have a high water content, such as watermelon, cucumbers, and oranges. These foods can help replace fluids lost during your sauna session.

Cooling down after your sauna session can also help with rehydration. Take a cool shower or dip in a cold pool to help lower your body temperature and reduce sweating.

Health Considerations and Benefits

Recognizing Dehydration Symptoms

When you’re in a sauna, your body temperature rises, which causes you to sweat. Sweating is your body’s natural way of cooling itself down. However, if you don’t drink enough fluids to replace what you lose through sweating, you can become dehydrated.

Dehydration can cause a variety of symptoms, including headache, dizziness, and increased stress. If you experience any of these symptoms, it’s important to drink water immediately to replenish the fluids you’ve lost.

Long-Term Health Benefits of Proper Hydration

Proper hydration has many long-term health benefits, including improved circulation, lower blood pressure, and better heart health. Drinking water regularly can also boost your immune system and help your muscles function properly.

In fact, studies have shown that staying hydrated can lower your risk of cardiovascular events such as heart attacks and strokes.

It’s important to note that drinking too much water can also be harmful, as it can lead to a condition called hyponatremia, which occurs when the level of sodium in your blood becomes too diluted.

To ensure that you’re properly hydrated, it’s recommended that you drink water before, during, and after your sauna session. You can also drink sports drinks that contain electrolytes, which can help replace the salt and minerals lost through sweating.

Overall, staying hydrated is essential for your health, especially when you’re in a sauna. By recognizing the symptoms of dehydration and drinking enough fluids, you can enjoy the many benefits of proper hydration.

Frequently Asked Questions

What’s the ideal amount of water to sip while chilling in the sauna?

When it comes to sipping water in the sauna, there isn’t a one-size-fits-all answer. Drinking 6 cups of water a couple of hours before your sauna session and drinking immediately after can ensure you stay well hydrated. However, the amount of water you should drink during your sauna session depends on your body’s hydration level. Listen to your body and drink water as needed.

Is it cool to knock back some coconut water post-sauna session?

Coconut water is a great post-sauna drink option. It’s packed with electrolytes and has a refreshing taste that can help you rehydrate. According to, drinking coconut water after a sauna session is a good way to replenish lost fluids and electrolytes.

What’s the scoop on drinking cold water while I’m sweating it out in the sauna?

It’s not recommended to drink cold water while in the sauna. Cold water can cause your body to go into shock and can cause your blood vessels to constrict, which can be dangerous. Instead, drink water at room temperature to help regulate your body temperature.

How long should I wait to indulge in a brewski after I’ve steamed up in the sauna?

It’s best to wait at least 30 minutes after your sauna session before drinking alcohol. According to Mindbodygreen, drinking alcohol right after a sauna session can lead to dehydration and can be hard on your liver. Instead, drink water and wait until your body has had a chance to cool down before indulging in a brewski.

What drinks are best for topping off my electrolytes after a sauna?

After a sauna session, it’s important to replenish lost electrolytes. Drinks such as coconut water, sports drinks, and electrolyte-infused water can help you rehydrate and replenish lost electrolytes. According to Mindbodygreen, drinking water with a pinch of sea salt can also help replenish lost electrolytes.

Any recommendations for a durable water bottle that can withstand the sauna heat?

When it comes to water bottles for the sauna, look for bottles made of stainless steel or glass. These materials can withstand high temperatures and won’t release any harmful chemicals when heated. Some popular options include the Hydro Flask and the Klean Kanteen.

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