Saunas are known for their many health benefits, from improved circulation to stress relief. But one important question often comes up: Should you drink water in the sauna? Since sauna sessions cause significant sweating and fluid loss, hydration is a key part of safe sauna use.
Why Hydration Matters in the Sauna
When you sit in a sauna, your body temperature rises, causing your heart rate to increase and your sweat glands to work harder. This sweating helps cool your body but also leads to the loss of fluids and electrolytes. Without replacing these fluids, you risk dehydration, which can cause dizziness, headaches, fatigue, and even heat-related illness.
Should You Drink Water During Your Sauna Session?
Yes, you can and should drink water in the sauna, especially during longer sessions or if you are prone to sweating heavily. However, it’s even more important to focus on hydrating before and after your session to prepare your body and aid recovery.
Best Hydration Practices
- Before: Drink a glass or two of water about 30 minutes before entering the sauna.
- During: Sip small amounts of cool water if you feel thirsty. Avoid drinking large quantities at once, as it may cause discomfort.
- After: Replace lost fluids immediately. Water is the best choice, but electrolyte drinks can be useful after intense sweating.
What to Avoid Drinking in the Sauna
- Alcohol: Increases the risk of dehydration and can impair judgment, making heat exposure dangerous.
- Sugary Drinks: Can lead to a sugar crash and don’t rehydrate effectively.
- Very Cold Water: May cause a temporary shock to the body when overheated; opt for cool or room-temperature water instead.
How Much Water Should You Drink?
The exact amount depends on your body size, the sauna temperature, and how long you stay inside. As a general guideline, aim to replace the fluids you’ve lost by drinking at least 500 ml to 1 litre of water after a typical 15–20 minute sauna session.
Signs of Dehydration to Watch For
- Dry mouth or excessive thirst
- Dizziness or lightheadedness
- Dark yellow urine
- Headache
- Fatigue
If you experience these symptoms, step out of the sauna, cool down, and rehydrate immediately.
Final Thoughts
Drinking water before, during, and after your sauna session is essential for staying safe and maintaining the benefits of heat therapy. Hydration helps your body handle the heat, supports recovery, and prevents the negative effects of fluid loss.
At Sauna prices, we encourage safe sauna use so you can enjoy all the relaxation and wellness benefits while keeping your body healthy and hydrated.
