Stay Hydrated: The Essential Guide to Proper Water Intake in Saunas


Water Intake for Avoiding Dehydration in Saunas

Water Intake for Avoiding Dehydration in Saunas

Saunas have been used for centuries for relaxation and various health benefits. Originating in Finland, saunas are small rooms or buildings that are designed to produce heat and steam to promote sweating. This not only helps in detoxification but also rejuvenates the mind and body. However, the high temperatures and excessive sweating can lead to dehydration. Therefore, it is crucial to focus on water intake while using saunas to avoid dehydration and reap the full benefits of this traditional practice.

Understanding Dehydration in Saunas

Dehydration is a common problem faced by sauna users. When the body is exposed to high temperatures, it produces sweat to cool down. Sweat contains mostly water and electrolytes, which are essential for regulating various bodily functions. In a sauna, the body can lose up to a liter of sweat in just 15 minutes, leading to the loss of both essential fluids and electrolytes. As a result, dehydration can occur, causing symptoms such as dizziness, fatigue, cramping, and in severe cases, even fainting.

The Role of Water in Saunas

Water is vital for our bodies, and its importance only increases in a sauna. It helps in regulating body temperature, replacing fluids lost through sweating, and maintaining electrolyte balance. As the body sweats in a sauna, it releases toxins and impurities, which need to be flushed out with an adequate amount of water. Hydrating with water also prevents muscle cramps and replenishes the body’s electrolytes to prevent fatigue and dizziness.

How Much Water Should You Drink in a Sauna?

The amount of water one should drink while in a sauna depends on various factors such as age, weight, and overall health. However, a general rule of thumb is to drink 1.5 to 2 cups of water before entering the sauna and continue drinking at regular intervals throughout the session. It is also essential to rehydrate after the sauna to replenish the lost fluids and electrolytes.

Tips for Staying Hydrated in Saunas

Here are some tips to ensure you stay hydrated while using a sauna:

  • Drink 1.5 to 2 cups of water before entering the sauna.
  • Take sips of water at regular intervals during the sauna session.
  • Add a pinch of salt or a lemon to your water to replenish electrolytes.
  • Do not stay in the sauna for extended periods.
  • Stay hydrated after the sauna by drinking water or other electrolyte-rich drinks.
  • Avoid drinking alcohol or caffeine before or after using the sauna as they can dehydrate the body.

Hydrating Alternatives to Water

If you are not a fan of plain water, there are other options to keep you hydrated while using a sauna:

  • Coconut water: It is rich in electrolytes and hydrates the body effectively.
  • Fresh fruit juice: Watermelon and cucumber have high water content and are refreshing options
  • Herbal iced tea: It provides both hydration and antioxidants.
  • Sports drinks: These are packed with electrolytes and are a popular option among athletes.


Saunas can be a rejuvenating and therapeutic practice when done correctly. However, it is essential to stay hydrated while using saunas to avoid the risk of dehydration. The recommended water intake, along with other hydrating alternatives, can help maintain the body’s water balance and replenish lost electrolytes. Stay hydrated, stay healthy!

Disclaimer: The information provided in this article is for educational purposes only and is not intended to replace medical advice. Consult a healthcare professional before trying any saunas or if you experience any adverse effects from sauna use.

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