Rethink your drink Post-Sauna
Staying hydrated is always important, but it becomes even more essential when incorporating SweatHouz infrared sauna sessions into your routine. Here’s everything you need to know about hydration and how your drink post-sauna complements your sauna experience.
Hydrating Basics
Water is essential for life! Our bodies are made of about 50-70% water, and water is used by almost every physiological system and metabolic process – from circulation and digestion to heat regulation and brain function (1, 5). Think of hydration itself as a process; you’re constantly drinking and consuming fluids, while your body simultaneously uses those fluids to survive and thrive.
In contrast, dehydration (low body water) or hyperhydration (too much water) can disrupt physiological processes, making you feel and perform below your best. Research continues to show that consistent fluid intake can improve health now and in the future.
How Much Water Do You Need?
Hydration is the most necessary, yet often overlooked, part of a healthy diet. Despite common perceptions that drinking 8 glasses of water a day is sufficient, no one-size-fits-all daily fluid intake recommendation exists (1, 3). Most adults benefit from drinking around 17-20 ounces of fluids every 3-4 waking hours. However, individual needs vary based on factors like:
- Age
- Body size and composition
- Physical activity levels
- The Environment
- Life stage (i.e. during pregnancy)
Learn more about your individual hydration needs and calculate your ideal intake based on your age using this formula provided by WW. And, keep in mind that your water intake needs can vary day-to-day, based on behaviors, like what you’re drinking, how tough your workout is, and whether or not you’re exposed to a hot environment like the infrared sauna (2, 3).
The good news? All fluid you consume, even coffee and the water from food like fruits and vegetables, counts toward your daily water intake. While all beverages can fit into a healthy lifestyle, the Dietary Guidelines for Americans recommends that most of our water comes from low-in-calorie beverages, like fat-free and low-fat milk, 100% juice, and water itself (1).
How to Tell if You’re Dehydrated?
While scientists and athletic trainers have advanced protocols for monitoring hydration status, one simpler method to consider is checking your urine color. On a 1 (almost clear) to 8 (dark yellow) scale, you’re aiming for somewhere around a 3 – or straw-colored urine (3, 4). Aside from dark colored urine, dehydration is also associated with unfavorable symptoms, like:
- Thirst
- Fatigue
- Headache
- Dizziness
- Vomiting
By the time the sensation of thirst kicks in, you may already be 1% dehydrated, and physical and mental performance is compromised when you’re about 2%-3% dehydrated (3).
Understanding Sweat and Its Impact on Hydration?
Sweating is how your body regulates core temperature, and during infrared sauna sessions, you’ll definitely feel your sweat glands at work. Sweat primarily consists of water but also contains electrolytes like sodium, potassium, calcium, and magnesium. These electrolytes are essential for maintaining balance within your body.
Daily sweat loss is influenced by metabolic rate, your behaviors and your environment (3, 4). Environmental factors that modify sweat losses include clothing worn, temperature, humidity levels, and even air motion. Therefore, it’s important to recognize that considerable variability will exist in daily sweat losses among different people. You likely sweat more on days you book infrared sauna sessions than on days when you focus on cold plunging and the Recovery Room, for instance.
Rehydration and Electrolytes Post-Sweat
Maintaining proper hydration isn’t just about fluid intake—it also depends on electrolytes. Electrolytes are electrically charged particles found in salts dissolved in water, and they play a crucial role in rehydration and helping the body retain water. Since electrolytes are lost through sweat, replenishing them after a sauna session is key to restoring optimal hydration.
As a guiding principle, members need to drink up to 25 percent more liquid than the amount lost during the sauna session if they’re rehydrating with an electrolyte solution. If they choose plain water, they may need to consume about 50% more fluid than they lost to sweat. Said another way, adding electrolytes, like the Drink LMNT packets available across our locations, to your water post-sweat can make rehydration more efficient.
Ways to Increase Water Intake :
As you begin sweating with us in 2-3 sauna sessions a week, staying adequately hydrated should be a priority. In fact, science suggests that some people may benefit by planning to increase their fluid intake leading up to intense, long workouts or activities in a hot environment that are likely to result in lots of sweat – like an infrared sauna session. So, here are a few evidence-backed tips to help members improve their hydration behaviors – and their overall health:
Sip water consistently throughout the day. Aim for 17-20 ounces every few hours to maintain balanced hydration
If you get bored with plain water, mix it up with citrus fruits like lemon, lime, or tangerine. You can also try sparkling water for a refreshing change.
Make hydration easier by keeping a water bottle with you throughout the day—whether at work, in the car, or during your sauna session. And don’t hesitate to bring it into the infrared sauna for quick sips between sweats.