Drinking Water in Sauna: Stay Hydrated & Safe

Woman in a yellow tank top drinking water from a bottle, emphasizing hydration for sauna use.
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Water is very important for your body. It makes up 60% of an adult’s body weight. It’s in muscles, brain, lungs, and bones, too.

When you’re in a sauna, the high heat and low humidity make you lose a lot of fluid through sweat. This sweating helps your body cool down and get rid of toxins. But to replace those lost fluids, drinking water is key.

In this article, we’ll talk about why drinking water in the sauna is good and how to do it right to avoid dehydration.

Key Takeaways

  • Sweating in the sauna leads to significant fluid loss, potentially causing dehydration.
  • Proper hydration is very important for a safe and enjoyable sauna experience.
  • Drink 32 ounces of water before, have water readily available during, and continue hydrating after your sauna session.
  • Dehydration symptoms include headaches, dizziness, nausea, muscle cramps, dry mouth, and tiredness.
  • Water, milk, teas, and certain foods effectively maintain hydration.
  • Avoid alcohol and soda as they can worsen dehydration.
  • Use room temperature or warm water to stabilize your body temperature and avoid cold water.
  • Sip water regularly instead of consuming large amounts at once.

Should You Drink Water in The Sauna?

Yes, drinking water in the sauna is key for your health and a great sauna experience.

Saunas help you relax and have many health perks. But they make you sweat a lot, which means you lose fluids. So, drinking water in the sauna is a must to stay hydrated and avoid dehydration.

Understanding Saunas and Their Benefits

Imagine stepping into a warm, cozy room where the worries of the world seem to melt away with each bead of sweat. That’s the magic of a sauna. These havens of heat come in various flavors to suit different tastes.

  • Traditional Finnish saunas use hot stones to create a dry heat.
  • For those who prefer a gentler embrace, infrared saunas use light waves to warm your body directly. 
  • And if you’re yearning for a tropical vibe, steam rooms offer a misty, humid heat.

Saunas improve circulation, lower blood pressure, and reduce stress. They also clear congestion, help skin health, aid in workout recovery, and burn calories.

Studies show that saunas are good for your heart. Going 4 to 7 times a week cut the risk of sudden heart death by 63%. It also lowered the risk of dying from heart disease by 50%.

Saunas also help your brain. Finnish studies found regular sauna use lowered dementia and Alzheimer’s risk. Going 2 to 3 times a week cut dementia and Alzheimer’s risk by 22% and 20%. Going 4 to 7 times a week reduced dementia and Alzheimer’s risk by 66% and 65%.

Silhouette of a man drinking water from a bottle at sunset, showcasing the importance of staying hydrated after a sauna session.
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The Benefits and Importance of Hydration in a Sauna

Let’s look at how staying hydrated in a sauna is good for you. We’ll talk about how sweating in a sauna leads to losing fluids, dehydration, and how drinking water is beneficial for your body.

Understanding Sauna-Induced Sweating and Fluid Loss

Sweating is a big part of being in a sauna. It helps keep your body cool and gets rid of toxins. But sweat is mostly water and electrolytes, so you lose fluids when you sweat. On average, a 20-minute sauna can make you lose about 1 pint of fluid.

How much fluid you lose can depend on many things:

Knowing these things helps you stay hydrated before, during, and after your sauna.


Not drinking enough water with sauna use poses a big dehydration risk. It can happen to anyone, no matter your age or fitness level.

Symptoms of dehydration can be:

  • Headaches
  • Muscle cramps
  • Dizziness
  • Nausea
  • Dry mouth
  • Tiredness
  • Losing focus

Drinking water before, during, and after your sauna helps avoid these problems. Experts suggest drinking just water in the sauna to refill your fluids.

Avoid drinks like alcohol and soda that can make you dehydrated. Drinking water is best for staying hydrated during sauna sessions.

Benefits of Hydration

Saunas make you sweat, which helps you get rid of toxins.

  • But you need to drink water to replace what you lose and keep your body working right.
  • Drinking enough water helps your body detox in the sauna.
  • Water is important for many body functions, like moving nutrients around and keeping you healthy.
  • It also helps boost circulation and keeps your body temperature right.
  • Drinking water right after the sauna helps your body cool down and rehydrate.

Staying hydrated makes sauna sessions more effective.

Female in a sports bra pouring cucumber and lemon-infused water into a glass, highlighting post-sauna hydration with healthy beverages.
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What to Drink: Hydrating Beverages for Sauna Use

It’s key to stay hydrated in the sauna to avoid dehydration and keep feeling good.

Choosing the right drinks for sauna hydration is important. 

  • Water is a top choice.
  • Sports drinks like Gatorade are also good, as they help with lost glucose, fluids, and electrolytes.

Other drinks can also help with sauna hydration.

  • Milk is as good as oral rehydration solutions because of its nutrients.
  • Coconut water has electrolytes like potassium and sodium, keeping you hydrated.
  • Fruit-infused water is great, too, with its electrolytes and health perks like more energy and better immune function.
  • Tea is another hydrating option with low caffeine. It’s as good as water for hydration.
  • Herbal tea is a great option which can also help you relax in the sauna.
  • Fruit juice with lots of water can help after a sauna. But watch out for its sugar to keep it beneficial.

When to Hydrate: Timing Your Fluid Intake Around Sauna Sessions

Sweating a lot means you lose fluids. Drinking water before, during, and after sauna is important. It keeps you hydrated and safe. This helps you enjoy your sauna time more.

  • Before: Drink water a few hours before a sauna to stay hydrated. Drinking 32 ounces of water before sauna helps your body get ready for the heat and sweat. This keeps you from feeling tired or dizzy.
  • During: Drink water or other fluids during the sauna to replace lost fluids. The amount you need varies by person and sauna time. Sauna sessions usually last 15-30 minutes. Drink another 32 ounces of water during this time.
  • After: After a sauna, drink water right away to rehydrate. Aim for 1.5 liters of water for every kilogram you lose sweating. This helps replace lost fluids and supports recovery.
Hand holding a fresh coconut on a beach, symbolizing coconut water as a natural source of electrolytes for sauna hydration.
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Sauna Safety Guidelines For Hydration

Sauna results in intense sweating, and you lose a lot of fluids. You need to drink enough water to replace those fluids; otherwise, it can make you dehydrated, which is bad for your health.

However, you need to be aware of the following Hydration safety tips for the sauna:

  • Don’t drink too much water. Too much can cause nausea and vomiting.
  • It’s also important to think about the temperature of the water. Cold water can make you feel bad or even make you pass out. Warm or room-temperature water is better. It helps keep your body temperature stable and prevents sudden changes.
  • How often and how much water to drink in a sauna is very important. It’s better to sip small amounts of water instead of drinking a lot at once. This way, your body gets the hydration it needs without getting overwhelmed. Always pay attention to your body and drink water when you feel you need it.
  • Drinking alcohol before or during the sauna can make dehydration worse and increase other health risks. So, it’s best to avoid drinking alcohol when using the sauna.

Understanding how sauna affects your hydration and being careful with water helps you get the most out of your sauna time. Stay hydrated, listen to your body, and enjoy the relaxing benefits of saunas.


Drinking enough water during sauna sessions is key for your health and safety.

Drinking water before, during, and after the sauna prevents dehydration. It helps your body detox and supports overall wellness. It makes sure your sauna time is safe and refreshing

By focusing on hydration, you can fully enjoy the sauna’s benefits. Cheers to your health!

FAQs About Drinking Water in Sauna

1. Is it okay to drink water in a sauna?

Yes, drinking water in a sauna is essential. It helps replace the fluids lost through sweating, preventing dehydration and ensuring you stay healthy and comfortable during your session

2. What is the best thing to drink in a sauna?

Water is the best thing to drink in a sauna. You can also drink coconut water or electrolyte-infused beverages to replace lost minerals. Avoid alcohol and caffeine as they can dehydrate you further​ 

3. Can I bring a water bottle into the sauna?

Yes, bringing a water bottle into the sauna is advisable. Use a non-glass container to sip water throughout your session and stay hydrated.

4. What should you not do after a sauna?

Avoid drinking alcohol and excessive caffeine after a sauna, as they can further dehydrate you. Also, avoid taking a cold shower immediately after your session to prevent sudden body temperature changes.

5. Do you sweat toxins in the sauna?

Yes, sweating in a sauna helps remove some toxins from the body. However, most detoxification occurs through the liver and kidneys, with sweating playing a supportive role​.

6. How do you hydrate in a sauna?

Hydrate by drinking water before, during, and after your sauna session. Bring a water bottle into the sauna, and aim to drink about 32 ounces of water before and during your session, then continue hydrating afterward.

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