Saunas have become part of the weekly routine for a lot of Australians. Recovery studios like City Cave, gyms with infrared rooms and backyard barrel saunas all make it easy to fit in a session. One thing every sauna has in common: you sweat, a lot. And sweat takes fluid and electrolytes with it. Here's how to make hydration part of your sauna routine.
Why the sauna makes hydration important
Sitting in the heat raises your skin temperature and your body sweats to cool down. In a typical session you can lose a noticeable amount of fluid without doing anything active, and if you've trained beforehand you may already be behind. Sweat isn't just water. It also contains electrolytes, mainly sodium, plus some potassium.
If you have a health condition, are pregnant, or are new to saunas, check with your doctor before starting a regular routine.
Before your session
- Arrive hydrated. Sip water through the day rather than drinking a lot right before you go in.
- Skip the alcohol. Alcohol and saunas don't mix.
- Coming from the gym? Have a drink with electrolytes first, since you've already been sweating.
During your session
- Keep sessions to a comfortable length and build up slowly.
- Take a water bottle in if your sauna allows it.
- Get out straight away if you feel dizzy, light-headed or unwell.
After your session
This is the most important part. Rehydrate with fluid and sodium once you're out. A cold drink with electrolytes is a great first step, then keep sipping water through the rest of the day.
Contrast therapy: sauna and ice bath
Lots of people now alternate between the sauna and a cold plunge. Hydration matters just as much here. Drink before you start, keep a bottle nearby between rounds and rehydrate properly at the end.
What to drink after a sauna
- Water for everyday top-ups.
- A drink with electrolytes to replace sodium after a long session, multiple rounds or a workout plus sauna.
- Low or no added sugar so you're not undoing your wellness routine.
Wondering whether plain water is enough? Read electrolytes vs water. Not sure when to drink them? See the best time to drink electrolytes.
Where Uthrive fits
Uthrive is a lightly sparkling natural hydration drink with certified organic Lake Deborah salt from Western Australia and real fruit. No added sugar and nothing artificial, so it's refreshing after the heat. You'll find it in the fridge at a number of recovery studios, including City Cave locations. Choose Passionfruit, Orange or Pineapple.
Run a recovery studio, gym or wellness space? Apply for a wholesale account to stock Uthrive.
FAQ
Should I drink electrolytes after a sauna?
After a long session, several rounds or a workout plus sauna, a drink with electrolytes helps replace the sodium you lose in sweat. For a short session, water is often enough.
How much should I drink after a sauna?
It varies with session length and how much you sweat. Drink steadily afterwards and keep sipping through the day.
Can I drink during a sauna session?
Yes, if your sauna allows it. Small sips of water are a good idea, especially in longer sessions.
Is it OK to drink alcohol before a sauna?
No. Avoid alcohol before and during sauna use.
See every ingredient, explained: What's in Uthrive?
This article is general information, not medical advice. If you have a health condition, talk to your doctor.