A good sauna session leaves you lighter. Physically, mentally, emotionally—it feels like something was released. Muscles soften, your breath steadies, and the world seems quieter somehow. But that ease doesn’t come without effort from your body. As you sweat, you lose not just water, but minerals that help regulate balance and energy.
Rehydrating after a sauna isn’t just about drinking more water. It’s about giving your body the right kind of support to recover gently and naturally. Whether you’re using infrared, dry heat, or contrast therapy, how you replenish yourself afterward shapes how you feel the rest of the day.
At Altered States Wellness, our sauna sessions are designed to support recovery, not just relaxation. We encourage clients to approach post-session hydration as part of their overall wellness ritual—something to do with care and intention, not just out of habit.
What Happens to Your Body During a Sauna Session?
Even in a calm, meditative sauna environment, your body is working. As temperatures rise, your cardiovascular system activates, circulation increases, and your sweat glands do their job.
Most people lose between 0.5 and 1.5 liters of sweat during a 20–30 minute session. Along with water, that sweat carries electrolytes—sodium, potassium, magnesium, and chloride. These minerals play key roles in regulating hydration, muscle function, and energy metabolism.
So while water is essential after a sauna, it’s not the whole picture.
Start With Water—But Not Just Any Water
Room-temperature or slightly cool water is easiest on the system after heat exposure. Ice-cold water might sound appealing, but it can cause blood vessels to constrict too quickly, potentially creating a sense of internal shock. Warm environments ask for gentle transitions.
Filtered or mineral-rich water can be especially helpful. Natural spring water or brands that retain trace minerals tend to support better absorption than distilled or demineralized options.
How much to drink? Begin with at least 16 to 24 ounces of water within 30 minutes of finishing your sauna session, then sip steadily throughout the next few hours. The goal isn’t to chug—it’s to invite gradual replenishment.
Don’t Forget Electrolytes
Rehydration after a sauna works best when electrolytes are part of the process. These minerals help your body retain fluid and restore balance. Without them, you might find yourself feeling tired, foggy, or lightheaded—signs that water alone isn’t enough.
You don’t necessarily need a sports drink or high-sugar option to get what you need. Some gentle, natural ways to replenish include:
- A pinch of sea salt in your water (not table salt)
- Coconut water, which contains natural potassium and magnesium
- Fresh fruit, especially oranges, watermelon, or kiwi
- A homemade electrolyte drink with water, lemon juice, honey, and a dash of mineral salt
If you're engaging in long or repeated sauna sessions—common during contrast therapy or post-workout recovery—consider a more structured electrolyte supplement with clean ingredients. Just be sure it’s free of artificial dyes and excessive sugars.
Foods That Support Rehydration
Your post-sauna meal can be just as important as what you drink. Food helps your body absorb and hold onto water, especially when it includes naturally hydrating options.
Some supportive post-sauna foods include:
- Cucumber, celery, and leafy greens – high in water and minerals
- Bananas – rich in potassium
- Avocados – source of healthy fats and magnesium
- Soups or broths – hydrating and electrolyte-rich, especially bone broth
- Melons and berries – refreshing, easy on digestion, and high in water content
Avoid heavy or highly processed meals immediately after your session. Your body is still in recovery mode, and digestion demands energy. Choose clean, simple foods that help restore rather than burden.
Herbal Teas and Functional Beverages
If plain water isn’t appealing post-sauna, herbal teas can be a gentle alternative. Many offer not only hydration, but soothing properties that extend the relaxation benefits of your session.
Consider:
- Nettle or dandelion tea – supports mineral balance
- Chamomile or lemon balm – calms the nervous system
- Ginger or turmeric tea – encourages circulation and digestion.
Allow tea to cool slightly before drinking, especially if your body is still adjusting from the heat of the sauna.
Some clients enjoy functional beverages like aloe juice, coconut kefir, or adaptogen tonics post-session. These can support hydration and recovery when chosen mindfully—but always read ingredients. Keep it simple and avoid added sugars, gums, or synthetic additives.
Avoid These Common Post-Sauna Mistakes
After a good sweat, it’s easy to fall into one of two traps: doing nothing… or doing too much. Rehydration is most effective when it's intentional—not rushed, and not forgotten.
Some habits to avoid:
- Skipping hydration altogether, assuming the sauna was “enough”
- Drinking alcohol immediately afterward, which increases dehydration
- Downing energy drinks, which are often high in sugar and synthetic caffeine
- Jumping into heavy exercise, without giving your body time to replenish fluids
Treat your recovery time as sacred. Hydration isn’t just functional—it’s part of the experience.
How You’ll Know You’ve Rehydrated Well
Everyone responds to sauna use differently. Some feel refreshed and ready to go; others need more time to re-center. Signs of proper rehydration include:
- Clear or lightly colored urine within a few hours
- Steady energy (not jittery or sluggish)
- Mental clarity
- Absence of lightheadedness or headaches
- Restored appetite without cravings for salt or sugar
If you're still feeling off hours later—tired, foggy, or excessively thirsty—it may be worth increasing both fluid and electrolyte intake. You don’t have to overdo it, just stay attentive to the signals.
Rehydration as Ritual
In wellness culture, hydration often becomes another box to check. But it can be more than that. After a sauna, your body is in a soft, open state. Treating rehydration as part of the ritual—not just recovery—shifts the experience from something functional to something healing.
This might look like:
- Preparing a mineral-rich drink before your session to sip afterward
- Sitting in stillness as you drink, noticing how your body responds
- Pairing hydration with breathwork, gentle movement, or time in nature
- Turning your post-sauna time into a quiet reset, not a rush back into the day
Your body will thank you—not just with better hydration, but with more balanced energy and resilience in the hours that follow.
Final Word
Rehydration after a sauna is not about guzzling as much water as possible. It’s about rebuilding what your body has generously released—fluid, minerals, energy. Supporting that process with intention helps extend the benefits of your sauna session and keeps your body in a state of balance.
Whether you’ve just stepped out of an infrared sauna at Altered States Wellness or you’re nurturing your own practice at home, what you do after the sweat is just as meaningful as the sweat itself.
Hydrate slowly. Choose quality over quantity. And let replenishment be part of the healing.
