Hydration After Sauna: Essential Tips for Safe and Healthy Sauna Sessions

Hydration after sauna sessions is critical to maximizing health benefits and ensuring a safe and enjoyable experience. The primary goal of hydration before, during, and after sauna use is to counteract the significant fluid loss that occurs due to sweating.

Why Hydration After Sauna is Crucial

Sauna bathing typically results in an average fluid loss of half a liter due to sweating. This loss must be promptly replenished to maintain bodily functions and avoid dehydration. Here’s why hydration is so important:

• Maintain Proper Hydration Levels: Keeping your hydration levels balanced counters the fluids lost through heavy sweating.
• Sauna Safety: Proper hydration reduces health risks associated with sauna use, including dizziness, fatigue, and overheating.
• Prevent Dizziness and Fatigue: Hydrating adequately prevents symptoms such as dizziness, fatigue, or headaches, particularly crucial for sauna newcomers who might not recognize dehydration signs.
• Restore Sodium Balance: Sweat doesn’t just remove water; it also removes essential sodium. Hydrating after sauna, especially with sodium-rich fluids or salty snacks, helps restore electrolyte balance.

How to Stay Hydrated During Your Sauna Session

Hydration should be a continual focus throughout your sauna experience:

• Before Your Sauna Session: Drink at least half a liter of water. Never enter the sauna dehydrated—this can significantly enhance your comfort and safety.
• During Your Sauna Session: Regularly sip water during sauna breaks. Ensure clean, fresh drinking water is always available at every stage.
• After Your Sauna Session: Consume plenty of water immediately after finishing your session. Ideally, aim for about two liters of water in total throughout the sauna experience.

JUNIPER-LINGONBERRY MOCKTAIL

1 serving

• Bonne Premium Lingonberry Purée
• Lemon juice
• Juniper berry syrup
• Juniper berries
• 1 sprig rosemary
• Ice cubes

For garnish:

• Ice cubes or crushed ice
• Rosemary sprigs
• Frozen lingonberries
• Juniper berries

Instructions:

1. Measure the Bonne Premium Lingonberry Purée, lemon juice, juniper berry syrup, juniper berries, rosemary, and ice cubes into a shaker and shake well.
2. Add ice to a glass and pour the mocktail over it.
3. Garnish with rosemary, lingonberries, and juniper berries. Serve immediately.

Snacks and Meals Related to Sauna Use

While staying hydrated is essential, it’s important to note that food and drinks do not belong inside the sauna itself. Snacks and meals should be appropriately timed around your sauna session:

Snacks After Sauna

Snacks are highly recommended after your sauna session to help restore sodium and nutrients lost through sweating. Some excellent post-sauna snack options include:

• Salty pickles (particularly beneficial after peat sauna sessions)
• Fruits
• Various nuts
• Fresh berries
• Ice cream (a favorite among children)
• Vitamin-rich smoothies
• Local treats

For beverages, clean and fresh drinking water remains crucial. You can enhance water flavor by adding wild herbs, fresh herbs, lemon, cucumber, or berries. Cold drinks, electrolyte beverages, protein-rich foods, warm juices, or teas (especially after a cold dip) also complement sauna sessions.

Meals Around Sauna Sessions

It’s best to avoid sauna bathing with a full stomach. Having just a light snack before sauna use prevents discomfort and drowsiness during your session. Any meal consumed before sauna bathing should be light. In contrast, larger meals are ideal after your sauna session, as all your senses—including taste—are heightened.

By understanding and practicing proper hydration, snack timing, and meal management around sauna use, you can ensure each sauna session remains safe, enjoyable, and beneficial to your health and wellness.