Sauna Hydration: What To Eat And Drink

Saunas feel great, but they make you sweat—a lot. This sweating is good for your body, but it means you need to think about hydration.

Let’s explore how to properly hydrate before, during, and after your sauna sessions.

Why Sauna Hydration Matters

When you sit in a sauna, your body loses water and essential minerals called electrolytes through sweat. Your body needs both water and these minerals to work properly. Without them, you might feel tired, dizzy, or sick.

Most negative reactions to sauna sessions happen because people don’t drink enough fluids. Proper hydration keeps you safe and helps you enjoy the benefits of the sauna experience.

Pre-Sauna

Start hydrating well before you enter the sauna.

• Drink at least 8-16 ounces of water in the hour before your sauna.
• Avoid drinks with caffeine or alcohol, as these can make dehydration worse.
• If you exercise before your sauna, be extra careful to replace lost fluids.

During Sauna

Keep water nearby while you’re in the sauna. Dr. Andrew Huberman recommends drinking “16 ounces of water for every 10 minutes in the sauna.” This is a good starting point but listen to your body.

Take small sips rather than gulping down large amounts at once. Your body absorbs smaller amounts better.

Post-Sauna

After sweating in the sauna, your body needs to replace both water and electrolytes.

• Drink at least 16-24 ounces of fluid within the first hour after your sauna.
• Consider drinks with electrolytes, especially if you had a longer session or exercised beforehand.
• Continue hydrating throughout the day.

Understanding True Hydration

Hydration isn’t just about water. It’s about the balance of fluid and electrolytes both inside and outside your cells.

Drinking too much plain water can actually cause problems by diluting the minerals in your cells. Not drinking enough water is also harmful. The key is finding the right balance.

You lose sodium, magnesium, potassium, and other minerals when you sweat. These need to be replaced for proper hydration. Dr. Eric Berg states, “To truly hydrate the cell, you need all the electrolytes.”

Hydrating Drinks

If you use the sauna regularly, consider electrolyte supplements, which come in several forms. For the best hydration, look for options without added sugar or artificial ingredients.

Good Choices:

Hydrating Foods

Eating the right foods can help maintain your hydration levels before and after sauna use. Many foods contain both water and natural electrolytes.

Foods High in Water Content:

• Cucumber (96% water)
• Watermelon (92% water)
• Strawberries (91% water)
• Cantaloupe (90% water)
• Celery (95% water)

Foods Rich in Electrolytes:

• Bananas (potassium)
• Avocados (potassium and magnesium)
• Spinach and leafy greens (magnesium and calcium)
• Sweet potatoes (potassium)
• Yogurt (calcium and sodium)
• Nuts like almonds (magnesium)

Try having a small snack with both hydrating and electrolyte-rich foods about an hour before your sauna session. After your sauna, these foods, along with plenty of fluids, can help complete your rehydration.

Special Considerations

People who are fasting or on a ketogenic diet already have depleted sodium levels, so they’ll need more sodium than others when using the sauna.

Athletes or people who exercise before or after a sauna require more electrolytes to replace what’s lost through both activities. Those who sweat heavily should pay particular attention to replacing lost minerals, not just water.

The balance of electrolytes, fluid, and sodium is especially important for these groups. Without it, cells can’t function correctly, and you’ll feel tired or dizzy after the sauna.

Conclusion

Proper hydration is essential for safe and enjoyable sauna sessions. Start by drinking water before you enter the sauna. Continue hydrating during your session with small, regular sips. After your sauna, focus on replacing the water and minerals you’ve lost through sweat.

Remember that true hydration involves both water and electrolytes working together. Choose drinks and foods that support this balance. Pay attention to your body’s signals and adjust your hydration based on how you feel before, during, and after each session.

With the right approach to hydration, you can maximize the benefits of sauna bathing while minimizing any negative effects.

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