Should You Drink Water in the Sauna?

Sweating buckets in your outdoor sauna or unwinding in a snug indoor sauna retreat?
Absolutely—you should drink water in the sauna! Hydration isn’t just a bonus; it’s your best friend inside that steamy haven.
It keeps your body cool, your head clear, and your sauna session safe.
Wondering how, when, and what to sip? Let's dive in.

Staying Hydrated: Should You Drink Water During Your Sauna Session?

Understanding Dehydration Risk from Sauna-Induced Sweating

There’s nothing quite like the glorious glow of a sauna sweat.
But what you might not realise is, you're losing water—and lots of it—at warp speed.

Depending on the heat, you could sweat out up to a litre in just 20 minutes.
That’s not just moisture; it's your body's essential cooling system doing overtime.

Without enough water, you can end up dizzy, drained, or worse—dehydrated.
Outdoor saunas might make you feel like you’re on a Nordic adventure, while indoor saunas bring the spa vibes, but both demand smart hydration if you want to feel good after stepping out.

The Golden Rule: Hydrate Before, During, and After

Why Pre-Hydration is Important

Ever tried running on an empty tank?
That’s your body in a sauna without pre-hydration.
Drinking 250-500ml of water around 30 minutes before you step in sets you up for success.
It gives your body a hydration head start, so you’re not playing catch-up once the sweat kicks in.
Think of it as pre-gaming—but with water.

The Case for Sipping Water During Your Session

You might wonder, "Can I drink inside the sauna?"
Yes, but gently does it.
Small, regular sips—about 100- 200ml—help you stay on top of hydration without overdoing it.
Pro tip? Avoid icy cold water.
It can shock your system when you're already toasty inside.
Go for room temperature water and sip slowly, like you’re savouring a fine wine... of hydration.

Rehydrating Thoroughly Afterwards

Post-sauna is when your body is crying out for a top-up.
Aim for 500- 750ml of water once you step out and cool down.
This helps your system rebalance, recover, and keeps headaches or fatigue at bay.
It’s not just about feeling better—it’s about giving your heart, muscles, and skin the hydration they need after all that sweating glory.

How Much Fluid Do You Need?

General Guidelines for Water Intake

The magic number?
For most folks, 1-1.5 litres spread across before, during, and after works wonders.
But remember, this isn’t one-size-fits-all.
Body size, sauna temperature, and session length all play a role.
Longer session? Up your intake slightly.
Shorter one? Stick to the basics.

Paying Attention to Thirst and Body Signals

Your body’s smarter than you think.
If you’re feeling thirsty, you’re already behind the curve.
Look out for dry mouth, headaches, or darker urine after your session.
When in doubt—drink. And if you feel dizzy or off, cut your session short.
Hydration first, hero moves later.

Best (and Worst) Drinks for Sauna Hydration

Why Water is King

There’s a reason water wears the crown.
It hydrates without fuss, and it’s exactly what your body craves during heat exposure.
No sugars, no fizz—just plain, glorious water.
Want to jazz it up? Add a squeeze of lemon or a sprig of mint.
Your taste buds will thank you, and your body won’t complain.

Role of Electrolyte Drinks (Optional)

For longer, intense sessions, some sauna-goers swear by electrolyte drinks.
They can help replace salts lost through heavy sweating.
But for most casual sauna sessions, water is plenty.
Keep electrolyte drinks as a backup, not a daily habit.

The Dangers of Alcohol Before, During, or After Sauna

Let’s cut to the chase.
Alcohol and saunas do NOT mix.
It dehydrates you further, affects your heart rate, and makes overheating more likely.
If you fancy a post-sauna pint, wait at least an hour, and make sure you’ve rehydrated properly first.
Safety first, party later.

Practical Tips for Drinking Safely in the Sauna

• Bring a heat-safe water bottle—plastic isn’t your friend in high heat.

• Stick to small sips, not big gulps, to avoid stomach upset.

• Avoid sugary or caffeinated drinks during the session.

• Keep your water close by, so you’re not tempted to skip it.

• Listen to your body—if you feel faint, dizzy, or nauseous, exit and hydrate.

Conclusion: Hydration is Key to a Safe and Beneficial Sauna Experience

Hydration isn't just a footnote in your sauna session—it’s the headline act.
By following these simple but essential tips, you can sweat it out safely, recover like a pro, and enjoy every steamy minute.
Whether you’re basking in an outdoor sauna or soaking up the calm of your indoor sanctuary, water is your ultimate sauna buddy.
Listen to your body. Sip smart. Stay safe.
Your post-sauna glow will thank you for it.