Drinking a minimum of two ounces of water before or after sauna therapy is
crucial to restoring the hydration that is lost via perspiration. It’s not advised to consume water in the
spa to avoid being dehydrated. Drinking room-temperature liquids, such as herbal tea,
which contains electrolytes and antioxidants, can maximize your hydration benefits. Find out if it
helps to drink water in the steam room, how much to drink, and how much water is lost during a steaming
session.

Should I Drink Water in the Sauna?

It is advisable to sip water while in the sauna. Spas are hot, which makes you sweat a lot and lose a
lot of fluids. Staying hydrated is essential to avoiding dehydration and maintaining electrolyte balance. Water
consumption before, during, and after a sauna session promotes general well-being, helps restore lost fluids,
and enhances the advantages of the infrared environment.

Drink 32 oz. of water before using a
sauna

For maximum benefit and comfort, make sure you’re properly hydrated before your
spa session. A full 32 oz. of liquid should be consumed before entering the steam room to assist in fully
hydrating the body and getting it ready for the heat. Several issues that might occur during heat sessions
can be resolved with proper hydration:

• Insufficient drinking water during
  thermal sessions may be the reason for headaches.
• If you’re feeling overheated in the
  cabin too soon, it might be a sign of dehydration.
• In the same way, exhaustion may be
  the cause of feeling too chilly too quickly between infrared sessions.

Adequate hydration might potentially mitigate general pain and symptoms of
illness. Making hydration a priority will allow you to have a more
comfortable and successful bathhouse experience, whether you’re traveling for a meeting, relaxing after a
workout, or attending a sauna party.

Is it good or bad to drink water in
a sauna?

While heavy sweating in the spa might lead to fluid loss, drinking water to
replace lost fluids during infrared use might not be an ideal course of action. Drinking water after sauna
sessions is advised, even though it might help chill the body while in the bath. Pre-sauna hydration makes
sure your body has the supplies it needs for the liver and kidneys to properly detoxify.

Hydration after a sauna helps your body efficiently replace fluids lost through
perspiration. Higher-BMI people may be more vulnerable to dehydration; therefore, they should be especially
careful about how much fluid they consume both before and after using a steam room, according to research
published in 2014.

How often is it good to sip water
in the sauna?

It’s important to keep your fluid balance, whether utilizing a steam,
conventional, or infrared bath. Try to have two 8-ounce glasses of bottled water before and after each
hammam session. You should drink three glasses, or five glasses completely, every visit if the sauna’s
temperature is hotter than 180 degrees Fahrenheit.

An extra glass can be required for people who have certain pre-existing medical
issues, such as urinary illnesses. If you often visit steam rooms, staying hydrated in between sessions is
just as crucial. Make it a habit to hydrate every 30 minutes, and consider using a steam room like you would
any other physical exercise.

What foods and drinks are allowed
in a sauna?

Before you get into the sauna, choose room temperature or slightly warm floral or green tea. Stay clear of strong drinks like coffee or black tea. Drink a
sour kvass drink or herbal tea to stay hydrated after the sauna. Other good choices are room-temperature
fresh mineral water and fruit juice, which help restore lost fluids and electrolytes and treat sickness and
diabetes. Don’t drink soda or alcohol; these can make dehydration worse.

Due to the heat’s effect on digestion, it’s recommended to avoid eating in the
sauna sessions, although having a small, healthy snack or meal about two hours before might help with
sweating. Eat more fruits, vegetables, fish, pasta, and other light meals; stay away from heavier items like
sweetbreads, sweets, smoked meats, and dairy products. Give yourself at least an hour to recover from your
sauna sweating before consuming food. To boost your energy, choose a healthy, light lunch.

What is the amount of water lost in
a sauna?

According to Harvard Medical School, you usually lose around a pint of fluid in fifteen minutes in a steam room. You may lose up to five pounds of
water weight in an hour in the hot tub, which could be divided into two sessions of thirty minutes each. But
most of the weight loss is very brief, and it will come back once you hydrate again. The good news is that
if you keep drinking water, you shouldn’t have any problems being dehydrated—as long as you keep a tight eye
on how long you spend in the steam.

What minerals are lost in saunas?

In a sauna, excessive perspiration can lead to the loss of vital minerals that
your body needs to operate correctly. The following minerals are lost during an effective sauna
session:

• Sodium: Sodium controls
  fluid balance and hydration, but too much of it can cause dehydration.
• Potassium: Potassium is an
  electrolyte that is necessary for muscle, neuron, and fluid balance.
• Magnesium: Magnesium
  promotes the creation of energy, controls the transport of water inside
  cells, and promotes nerve and muscle activity.
• Iron: Iron is needed for the
  synthesis of hemoglobin, which guarantees the transfer of oxygen for healthy cellular activity and
  hydration.

Dehydration symptoms in the sauna

It’s critical to identify dehydration in the bathhouse to avoid health risks. The
following are warning indicators to look out for:

• Thirst: One of the first
  signs of dehydration is feeling very thirsty. Your body needs water if you find yourself seeking it
  while in the sauna.
• Dry lips and mouth:
  Dehydration can result in a thirsty, dry mouth and lips. This feeling indicates that you want to replace
  any lost fluids.
• Lightheadedness or dizziness: These symptoms may be a sign of dehydration when in a bath. It’s critical to
  chill down and hydrate right away if you encounter these symptoms.
• Reduced sweating: Although
  sweating is the body’s normal reaction to heat, a reduction in sweating may indicate dehydration. It’s
  critical to rehydrate right away if you see an obvious reduction in sweat output.
• Dark urine: Your pee may get
  darker as a result of dehydration. Drinking additional water is recommended if you see dark yellow or amber-colored urine.
• Weakness or fatigue: It may
  be difficult to continue your steam room session if you are dehydrated. It’s critical to relax and drink
  plenty of water if you have these symptoms.
• Headache: For certain
  people, dehydration can be the cause of headaches or strokes. You might need to drink additional water
  if you get headaches before, during, or after your spa session.

Hydration guidelines

After a sauna session, drink around one liter of good mineral water or neutral
beverages. Taking little sips over time rather than ingesting the full quantity at once is a more
advantageous approach. After a sauna, avoid drinking cold liquids; choose warm teas or room-temperature
fluids instead.

Even though hot beverages might interfere with the body’s cooling mechanism,
caution should be exercised when selecting them. Alcoholic drinks should be avoided after a sauna session
since they might put additional strain on the body. Your general health and well-being require that you
drink enough water after using the steam room.

Benefits and Risks of Drinking
Water in the Sauna

The following benefits and risks of drinking water in the sauna are given
below:

Benefits:

• keeps the body’s water levels
  stable.
• It helps the body eliminate toxins
  through perspiration, which promotes detoxification.
• Aids in controlling body
  temperature and avoiding excessive heat.
• Restores fluids lost through
  perspiration, boosting general health.

Risks:

• Excessive use of alcohol might
  result in dehydration.
• After a sauna, cold water may wake
  up the body and decrease circulation.
• Warm beverages may hinder the
  body’s natural capacity to cool down.
• Avoiding alcoholic beverages is
  advised since they might make dehydration worse and put additional pressure on the body.

Which Drink Is Ideal
for Rehydrating After a Sauna Session?

Because you’re losing a lot of fluids through perspiration after your infrared
therapy sessions, it’s important to rehydrate right away. These are the best drinks to have after a sauna
that are high in hydration:

• Water
• Sports Drinks (like Pepsi)
• Milk
• Fruit water
• Tea
• Coconut Water
• 100% Fruit Juice

These carefully designed drinks help you recover from exercise faster by
replacing lost minerals and water through sweating. Ensuring optimal hydration during infrared sessions is
crucial, regardless of your preferred method of hydration—a slow drink of Pepsi or a rapid sip of
water.

What Occurs If You
Don’t Sip Any Water After Using a Sauna?

If you don’t drink enough water before, during, and after your hot bath session,
you run the risk of dehydration. The body naturally cools itself in the spa by sweating; however, this
process causes the body to lose vital electrolytes and water.

You raise the risk of dehydration if you don’t replace these lost fluids. It is
important to remember that a mere 2% drop in body water content can cause a significant decline in physical
performance. As a result, sustaining general well-being depends critically on making sure you drink enough
water before and after thermal sessions.

FAQs

The most frequently asked questions are given below:

How much water should you drink
during the sauna?

First off, it’s advised to consume at least 350 milliliters of water during a
standard thirty-minute spa session. This will assist in restoring some of the liquids lost via perspiration.
When rehydrating after a workout, aim to consume around 1.5 times the volume of fluids you lost
sweating.

Can I bring water into a sauna?

Make sure you hydrate well in advance or carry water with you to your workout.
Don’t bring water in a metal bottle. The steel will heat up swiftly and might get quite hot. When it comes
to metal, jewelry may get heated quite rapidly in a steam room.

When is the perfect time for a
sauna?

To get the most effect, try booking a spa time between 1 and 4 p.m. The timing of
your lunch break will determine how this works out. Give yourself at least 15 to 30 minutes so that your
body has enough time to relax and recover.