What hydration practices should I follow for sauna use?
Written by
Leilani Ibeh
Reviewed by
Prof. Benjamin Murphy, Ph.D.The groundwork for safe sauna use, including adhering to hydration protocols, eliminates the dehydration disadvantage that may inhibit the benefits of sauna use. During sweating and washing after sauna exposure, the body loses a significant amount of liquid, requiring specific replacement during subsequent heat exposure. Clients are advised to use a simple strategy of at least 500 ml of water in saunas, with a minimum 15-minute session. Electrolyte management becomes a vital aspect of strategy.
Pre-Sauna Preparation
- 500ml water intake: 30 minutes before entering
- Electrolyte loading: Sodium/potassium-rich foods
- Alcohol avoidance: 24-hour pre-session restriction
- Urine check: Pale yellow color confirmation
During Session Management
- Sipping protocol: Electrolyte drinks every 5 minutes
- Fluid type: Coconut water or specialized formulas
- Quantity guide: 150ml per 10 minutes exposure
- Temperature monitoring: Avoid overheating signs
Post-Sauna Recovery
- Immediate replenishment: 500ml within 30 minutes
- Mineral restoration: Magnesium/potassium supplements
- Urine monitoring: Continue for 4 hours
- Alcohol restriction: Maintain 24-hour window
To prepare for sauna use, drink 500ml of water half an hour before stepping into the heat. This gives wallet reserves to anticipate a large sweat loss. Blood volume is maintained, so dizziness does not occur. Snack on sodium-laden goodies such as nuts to help keep fluid in the body. For at least 24 hours before sauna use, please avoid alcohol.
Hydrate every five minutes with electrolyte drinks throughout the session to maintain balance. Straight water dilutes sodium levels and can lead to hyponatremia. My clients either use special formulas that contain sodium, potassium, and magnesium. For infrared sauna treatments lasting over twenty-five minutes, use 150ml every ten minutes of treatment.
After your sauna, you should consume another 500ml within 30 minutes to replace residual fluid losses after exit. Monitor urine colour for 4 hours. It should stay pale yellow in colour. I recommend magnesium to prevent cramping, especially after evening sessions when sleep may be affected.
The use of alcohol is prohibited for 24 hours before and 24 hours after using the sauna. Alcohol dehydrates the body and impairs its ability to regulate body temperature. The introduction of alcohol into the body in conjunction with exposure to heat can dangerously compromise the health of the liver and kidneys. This discipline enhances the effectiveness of your hydration program without violating safety features.
Read the full article: Sauna Health Benefits: Science-Backed Guide
