Using a sauna post-workout provides excellent benefits for muscle recovery and, for many, it’s incredibly relaxing. However, to sauna means to sweat, heavily. Therefore an important part of ensuring you get the benefits of your next sweat session is making sure you are hydrating properly.
Why Hydration is Crucial After a Sauna Session
Sweating is a natural response to aid in regulating your body temperature. When you sweat, that sweat cools you down by removing heat as it evaporates from your skin. But, if you’re losing water through sweat, you need to replace it. Otherwise, you can find yourself getting dehydrated very quickly.
Dehydration can vary in its severity and symptoms depending on how much fluid your body has lost. Mild to moderate symptoms of dehydration include feelings of thirst, dark-colored urine, dry mouth, headache, dizziness, and fatigue. Severe symptoms can include rapid heart rate, irritability, low blood pressure, and confusion. If left untreated, severe dehydration can lead to brain and kidney damage, and even death [1].
Avoid dehydration during sauna use, and in general, is essential for your health. Proper hydration can also greatly benefit your recovery so you get more out of your sauna use and exercise.
Proper hydration can help to reduce inflammation that can occur during exercise which can reduce the chances of developing an exercise-related injury. Adequate hydration, like with our grape electrolytes powder packets, also aids in proper blood flow and nutrient distribution to your muscle tissues as well as helping you regulate your body temperature to avoid overheating [2].
Drink Plenty of Water
The first step in ensuring adequate hydration when using a sauna is to drink plenty of water. This can help you to replenish any lost fluids from sweat. But don’t wait until you are in the sauna to start drinking. If you are planning to workout or use the sauna, make sure you are hydrating throughout the day, through your workout, and during your time in the sauna. This helps you to avoid trying to play catch-up and reduces your risk of experiencing dehydration.
While there is no set recommendation for how much water to drink when using the sauna, there are a few guidelines that can help you. First, consider what your activity has looked like, and how long you are spending in the sauna. This will give you an idea of how much water you should be taking in. Drink at least 1 glass before hitting the sauna, and bring water with you while you are there, ideally in a larger water bottle such as a 32 or 40-ounce bottle to ensure you don’t run out early. Sip on your water while you are in the sauna, avoid chugging as this does not hydrate you as well.
Your exact water needs will depend on several factors including age, gender, activity level, climate, etc. The USDA recommends men aged 19 and older get at least 3 liters (13 cups) of water per day and women 2.2 liters (9 cups) per day. The best way to tell if you are properly hydrated is by looking at the color of your urine. It should be a pale yellow. If it’s dark you need more fluids and if it is clear you are getting more than you need [3].
The Role of Electrolytes
During times of heavy sweating, such as with sauna use, water is not the only thing to consider when it comes to hydration. We also need to replace valuable electrolytes that are lost through our sweat.
Electrolytes are minerals that are essential for several important body functions and include sodium, potassium, magnesium, and calcium. Any time you lose valuable electrolytes through routes such as excessive sweat, vomiting, or diarrhea, or dilute them through excessive water consumption it’s imperative to replace them.
If you fail to replace these electrolytes, an imbalance can cause serious, life-threatening complications including seizures and coma [4].
Additionally, taking electrolytes may help improve recovery time post-exercise by improving hydration, supporting muscle function, and reducing lactic acid buildup [5].
If you are looking to replace your electrolytes, try our grape electrolytes powder with no added sugars.
Just be mindful not to choose ones that contain high amounts of added sugars. For those who want a natural option for replacing electrolytes, you can also use coconut water.
Include Hydrating Foods
In addition to electrolyte drinks and supplements, you can also boost your hydration by increasing your intake of hydrating foods. These include high water content foods such as fruits, veggies, broths, and some dairy including:
- Watermelon
- Cucumber
- Celery
- Citrus fruits
- Berries
- Zucchini
- Tomatoes
- Cantaloupe
- Romaine lettuce
- Broths
- Skim milk
Consuming hydrating foods in addition to keeping your water intake up can ensure you are staying hydrated well. Additionally, these foods contain natural sources of valuable electrolytes along with vitamins, minerals, and antioxidants that promote overall health.
Monitor Your Body’s Hydration Needs
Even if you think you are doing well with your water intake it’s important to always monitor your body’s hydration needs, especially if you are spending excess time in high heat such as the sauna.
Watch out for mild symptoms of dehydration to ensure you address them immediately, including feelings of thirst, dizziness, fatigue, dark-colored urine, and headaches.
As mentioned above, the best way to assess your hydration level is to monitor the color of your urine. Well-hydrated urine is pale yellow. If it is dark you are dehydrated and if it is clear you are getting more than you need or drinking your water too quickly.
Avoid Alcohol and Caffeine
To keep your hydration up on sauna days, it’s also important to limit or avoid dehydrating beverages such as alcohol and caffeinated drinks. These beverages act as a diuretic which pulls excess water from your body.
While you are not likely to experience dehydration from consuming these beverages in moderate amounts, you are more sensitive to dehydration on sauna and heavy workout days so it’s best to simply avoid them. Instead, enjoy a mocktail or choose a caffeine-free option such as seltzer water, herbal tea, decaf coffee, etc. on these days.
Bottom Line
Hitting the sauna post-workout can feel great and provide great benefits but only if you are strictly monitoring your body’s hydration status before, during, and after you go. Drink plenty of water throughout the entire day, monitor your urine color to ensure you are getting enough, and don’t forget to replace those electrolytes.
