As you enter a sauna, a blast of dry heat at high intensity surrounds you. Although your body will be rapidly sweating as part of this time-honored Finnish practice, or modern-day wellness ritual, many people may ask if they should drink water in the sauna. While many have seen a bottle of water in saunas, others feel that it is against the purist beliefs of the practise. Thus, the question, "Should you drink beverages during your sauna visit?" is not as straightforward as it seems. While it is very important to rehydrate while in the sauna as one sweats profusely and loses fluids, it is also important to remember that drinking water will provide many additional benefits beyond just helping you hydrate; specifically, the sauna offers health benefits such as improving your circulation or detoxifying the body through sweat. Being able to combine both the scientific evidence and the historical perspective to determine whether you should drink water will create an interesting discussion for you and your friends who enjoy spending time in the sauna.
Understanding How You Sweat and Keep Your Body Hydrated
In order to answer the question of whether you should drink liquids during your sauna visit, you must first understand the effects of the sauna on your body. The ideal temperature range of a sauna is 70° C to 100° C (158° F to 212° F). Due to the high temperature of the sauna, the body responds to the extreme temperature by activating the body's best cooling mechanism, sweat. The evaporation of sweat from the skin will draw heat away from the body and keep your body's core temperature safe.
Along with the evaporation of sweat comes another important risk - the loss of water and electrolytes. Up to 1.5 liters (about 0.5 gallons) of fluid can be lost through sweating during a sauna session for the average individual.A significant loss of body fluids may lead to decreased blood plasma volume and thus put increased strain on the heart to maintain adequate circulation. Mild dehydration may cause symptoms such as dizziness, fatigue, headaches, etc. More severe dehydration may lead to heat exhaustion or heat stroke. Therefore, it is vital from a physiological standpoint to replenish lost fluids in order to maintain bodily functions and to prevent undesirable effects.
Fluid loss during sauna use can be immediately replenished by drinking water. The consumption of water supports the maintenance of blood volume and cardiovascular health, as well as the effective use of the body's cooling mechanism (by sweating). If the hydrating effects of water are not adequate, the body is unable to cool itself effectively and raises core body temperature to dangerous levels. Physiological data strongly support the need to ingest fluids to replace the vast amount of water lost during a sauna experience.
Sauna use has been a standard practice for many years (especially in Finland, where sauna use is an integral part of the culture). There are established customs and guidelines for using a sauna. For example, in Finland, the sauna experience consists of several cycles (heat and cooling). During these cycles, individuals typically stay in the sauna for 10 to 15 minutes, followed by a cool bath or another form of cooling (plunging into cold water or snow). After resting, one usually rehydrates with either still water or non-alcoholic beverages (such as sahti, a traditional Finnish beer made from barley) and/or berry juices.
Historically, drinking fluids while in a sauna, or the practice of keeping hydrated, was emphasised much less than today.Within this context, supporters of 'pure' traditional sauna use consider this extreme heat also represents a method of testing endurance and purifying oneself through a process of perspiration, which may be interrupted by consuming drinks and eating food during the session. Yet, it needs to be remembered that the method of using sauna developed during an era where average users would likely only experience much shorter sessions less frequently than we do today, and also, during this period, there was little scientific understanding of electrolyte imbalance compared to our current level. Modern wellness and medical advice is based on modern scientific knowledge, as provided by organizations such as the American Heart Association and sports medicine organizations, which continue to warn against dehydration due to the effects of heat stress. In terms of consensus among professionals working in health fields today regarding maintaining hydration levels throughout the sauna experience, the conclusion is simple: hydration needs to occur both before, during, and after a sauna session. Of particular importance is the 'during' time-frame in consideration of extended sauna sessions or individuals who perspire excessively.
Consequently, while acknowledging traditional methods of sauna use, the modern professional is recommending that people maintain access to water, take sips as needed, during their time in the sauna, in order to enhance overall safety. What, when, and how much to drink during your sauna session? After learning that drinking water can help keep you hydrated, the next question is, 'What is the best beverage to drink?'
Most people will find that the best choice for drinking in a sauna is plain, cooled, tap water. Properly prepared, plain, cooled, tap water is easily absorbed by your body to provide the needed replacement of fluids lost.When doing a session for at least 20-30 minutes or if you sweat a lot you should consider using an electrolyte drink such as diluted coconut water or a sports drink to help replenish sodium and potassium, as well as other valuable minerals lost in sweat. It is essential for nerve and muscle function. It is not recommended to drink alcohol or caffeine before or during a sauna session. Both have diuretic properties that could promote further fluid loss, thus increasing the risk of dehydration and arrhythmias.
The timing of hydration is a strategy in itself! It is best to hydrate well before entering the sauna. A glass or two of water approximately 30 minutes before will ensure that you are in a hydrated state starting the sauna. Once you enter the sauna, listen to your body. Drink small sips every couple of minutes instead of drinking large quantities all at once. A good practice while inside is to carry a small water bottle with you, so you can take small sips every few minutes or as necessary. Doing this maintains a steady fluid balance in your body and does not overload your stomach.
How much fluid to drink will depend on individual factors such as body size, how much you sweat, and the temperature of the sauna. A general guideline is to drink enough to replace the fluid you lost. While weighing yourself before and after is impractical, a good rule of thumb is to drink enough fluid so that your urine is light in color (light straw). After your sauna session is complete, be sure to continue to rehydrate fully before you leave to achieve your full recovery. The key is consistency and moderation; maintain a balanced fluid level without creating discomfort.
There are some special considerations and risks when it comes to drinking water in a sauna, while this is generally accepted, it is not a universal truth, and it is important to take certain considerations into consideration. For example, someone who has certain medical conditions (kidney problems and heart failure) where they should restrict their total fluid intake before using the sauna requires medical advice. These individuals should have personalized recommendations regarding drinking while using a sauna and following the recommendations would be beneficial for their health. In addition, elderly individuals and children are at a higher risk of dehydration and suffering heat-related illnesses therefore both should be closely monitored while using a sauna and adequately hydrated.
There is a perceived but often exaggerated risk associated with drinking very cold water in a hot environment. Some traditional beliefs indicate that drinking cold water causes "thermal shock." Drinking ice-cold water can produce mild stomach cramps for some, but there is no compelling scientific evidence that it causes any harm. Cool/warm water is completely safe to drink and is often more refreshing. The greater risk is *not* drinking at all.
Balancing the need for hydration while achieving the desired effects and experience of the sauna is essential. The overall purpose of the sauna is to create relaxation and promote health. Focusing on drinking at all times could hinder your ability to create mindfulness while in the sauna. Making the effort to create a habit of drinking while inside the sauna by keeping your water bottle close by will allow you to take mindful sips and then refocus on breathing and relaxing, which will allow you to meet both your hydration needs and the mental and restorative benefits of using the sauna.
