Saunas have been used for centuries as a means of relaxation, detoxification, and overall wellness. To amplify their benefits, it’s preferred to follow an optimal pre- and post-sauna routine. This guide will help you achieve the full potential of your sauna sessions.
Pre-Sauna Routine: Preparing Your Body for the Heat
Before stepping into the sauna, it’s crucial to prepare your body properly. This ensures you get the most out of your session while staying safe and comfortable.
1. Hydrate, Hydrate, Hydrate
Saunas make you sweat – a lot. You can lose up to one-quarter of water in just one session! To prevent dehydration:
✓ Drink at least 16-20 ounces (500-600 ml) of water 30-60 minutes before your sauna session.
✓ Consider electrolyte-rich drinks if you’ve been sweating earlier (e.g., coconut water or sports drinks).
✗ Avoid alcohol and caffeine, as they can dehydrate you.
2. Eat a Light Meal (But Not Too Close to Your Session)
Going into a sauna on an empty stomach can lead to dizziness, but being too full can make you feel sluggish.
✓ Eat a small, nutritious meal about 1-2 hours before your session.
✓ Good options: Fruits, nuts, yogurt, or a light protein source.
✗ Avoid heavy, greasy foods right before.
3. Take a Warm Shower
✓ A quick warm shower removes dirt and oils from your skin, allowing better sweating. Plus, it preps your body for the heat.
✗ Avoid cold showers before entering; they constrict blood vessels.
4. Wear the Right Attire (or Nothing at All!)
Different saunas have different dress codes, but in general:
✓ Opt for light, breathable cotton or a towel.
✗ Avoid tight clothes, synthetic materials, and jewellery (metal gets HOT!).
5. Set Your Intention & Relax
A sauna is as much a mental reset as a physical one. Before entering:
✓ Take a few deep breaths.
✓ Decide whether you’ll meditate, focus on deep breathing, or just enjoy the silence.
During Your Sauna Session
Now that you’re prepped, it’s time to enjoy the sauna. Keep these tips in mind:
* Start slow: If you’re new, limit your session to 10-15 minutes and gradually increase over time.
* Stay hydrated: Bring a bottle of room-temperature water to sip if needed.
* Listen to your body: If you feel lightheaded or dizzy, step out immediately.
Related: How long should you stay in Sauna?
Post-Sauna Routine: Cooling Down & Recovery
Once you step out of the sauna, your routine doesn’t end there! Your body needs proper recovery to fully absorb the benefits.
1. Cool Down Gradually
Your body temperature is elevated, so a sudden cold shock (like jumping into ice water) may not be ideal for beginners. Instead:
✓ Sit in a cool room for 5-10 minutes before showering.
✓ Try contrast therapy: Alternate between warm and cool showers to boost circulation.
✓ Advanced users can enjoy a cold plunge, but do it gradually.
2. Rehydrate Again
Sweating causes significant water loss, so drink up!
✓ Drink at least 16-24 ounces (500-750 ml) of water post-sauna.
✓ Add electrolytes (coconut water, electrolyte tablets, or natural salt) for optimal recovery.
3. Refuel with the Right Nutrition
Saunas can deplete essential minerals, so eating the right foods will help restore balance.
✓ Best post-sauna snacks: Bananas (potassium), nuts (magnesium), yogurt (probiotics), or a light protein shake.
✗ Avoid processed foods or heavy meals immediately after.
Related: Nutrition tips
4. Moisturize Your Skin
Sweating can dry out your skin, so apply a natural moisturizer like coconut oil or aloe vera post-shower.
5. Rest & Relax
Your body just went through a detox! Give yourself time to chill out and enjoy the relaxed state.
✓ Avoid intense workouts right after; wait a few hours before hitting the gym.
✓ Try meditation, stretching, or a gentle walk to extend the sauna’s benefits.
Final Thoughts: Making Sauna a Lifestyle
Following a proper pre- and post-sauna routine will help you maximize the benefits, including:
✔ Improved circulation
✔ Faster muscle recovery
✔ Deep relaxation and stress relief
✔ Better skin health
✔ Enhanced detoxification
By being mindful of hydration, nutrition, and recovery, you’ll get the best out of every sauna session. These tips will keep your body in the best shape whether you’re using a traditional Finnish sauna, infrared sauna, or steam room.
