There's a "Right" Way to Eat and Hydrate Before You Sauna–Here's What You Need to Know

From locker rooms to in-home set ups to mobile units that pull up to your doorstep, there are more sauna options than ever before.

In addition to the feel-good vibe of being engulfed in warmth, sauna bathing has been linked to reduced stress, muscle and joint benefits and improved athletic performance.

Research has also found that sauna bathing may improve cardiovascular fitness when paired with exercise. Subjects spending 15 minutes in a post exercise sauna for 8 weeks displayed improvements in cardiorespiratory fitness, blood pressure and cholesterol levels compared to subjects who skipped the sauna after their workout.

To capitalize on these benefits and reduce the risks of dehydration, practice good pre and post sauna fueling and hydration strategies. And remember, if you’re pregnant or have an underlying health condition, it’s best to consult your doctor before heading into a sauna.

What to Know about Dehydration and Saunas

The body exhibits many physiological responses to heat. An increase in core body temperature triggers a cascade of responses that impacts heart rate, respiration, blood flow and sweat rate, which means your body is losing fluid and electrolytes more rapidly than usual. Average fluid loss from a sauna session comes primarily from sweating as your body works to cool itself. Average fluid losses can reach 0.5 to 1.5 liters (16 to 48 fluid ounces) during a 30-minute sauna session, though this can vary widely. Sauna temperature, humidity, body size, fitness level, acclimation to heat and movement while in the sauna all influence how much you sweat. Fluid losses like this can easily lead to dehydration and accompanying symptoms like dizziness and disorientation.

How to Prepare Your Body for the Sauna

Eat Small Meals

“Before a sauna, eat light, nutrient-dense foods like water-rich fruits (e.g., watermelon, oranges),” suggests certified sauna coach Ginger Richardson, owner Kiin Sauna, a wood-fired mobile sauna company. As the heat rises, blood flow is diverted to your skin to help cool you off, and digestive processes get less attention. “Avoid heavy meals for at least two hours before sauna. You want your energy focused on managing the heat, not digestion which can cause discomfort,” adds Richardson.

Hydrate, Hydrate, Hydrate

“Drink plenty of mineral or electrolyte-rich water or herbal teas to stay hydrated,” Richardson advises. A good rule of thumb? Plan ahead – aim to drink at least 8 to 16 fluid ounces of liquid in the couple of hours leading up to your sauna session to help make sure you go into the session well hydrated. If you exercised beforehand take in extra fluids to help offset the additional amount you’ll sweat out.

Avoid Alcohol

Avoid drinking alcohol, which dehydrates your body.

How to Recover Post Sauna

Focus on Rehydration First

Exit the sauna and ramp up the hydration to replenish sweat losses. Prolonged fluid loss increases the risk of dehydration and electrolyte imbalances if fluids aren’t replaced. Rehydrating with water is essential, and for longer or frequent sauna use, consider adding electrolytes to help restore fluid balance and support recovery. Richardson advises paying special attention to the timeframe immediately following the heat. “After the sauna, rehydrating with water is great for the first 30 minutes while your body cools down.” Focus on drinking two to four cups of liquid within the first 30 minutes of leaving the sauna. Have your beverage of choice waiting and ready.

Snack on Whole Foods

After hydrating, you can consume light meals that include fruits, vegetables and protein to replenish lost nutrients and energy.