How Much Water to Drink Before a Sauna Session?
Key Takeaways:
Hydration is Crucial: Drinking enough water before, during, and after your sauna session is essential to prevent dehydration, maximize detoxification, and ensure optimal infrared sauna benefits.
16-32 Ounces: Aim for at least 16-32 ounces of water in the hours leading up to your sauna session, adjusting the amount based on your individual needs and sweat rate.
Choose the Right Fluids: Opt for water, electrolyte drinks, or hydrating foods like cucumber and watermelon to support fluid balance.
Hydration Enhances Benefits: Proper hydration allows for more efficient sweating, improved circulation, and better toxin elimination.
Listen to Your Body: Drink water consistently throughout the day and avoid overhydration, which can lead to discomfort and bloating.
Hydration is key to maximizing your sauna experience, whether you're using a traditional steam sauna or an infrared sauna.
Because saunas promote sweating and detoxification, your body loses fluids quickly, making it essential to drink enough water before, during, and after your session.
But how much water should you drink before stepping into a red light sauna? And what are the best hydration practices to follow for optimal infrared sauna benefits?
This guide covers everything you need to know about staying hydrated before an infrared sauna session and ensuring your body gets the most out of infrared light therapy.
Why Hydration Matters Before an Infrared Sauna Session
Before using an infrared sauna, it's important to prepare your body for deep sweating.
Unlike traditional saunas that heat the air around you, infrared light therapy uses infrared light to penetrate the skin and warm your body from within, leading to a more intense detoxification process.
Key Reasons to Hydrate Before an Infrared Sauna
• Prevents Dehydration – Saunas cause heavy sweating, which can lead to fluid loss if not replenished.
• Enhances Detoxification – Water helps flush out toxins, allowing your body to detox more effectively.
• Supports Circulation & Muscle Recovery – Proper hydration improves blood flow and reduces muscle cramps.
• Maximizes Infrared Sauna Benefits – Staying hydrated ensures you get the most out of infrared therapy, including improved skin health, relaxation, and energy levels.
Dehydration can lead to dizziness, headaches, and fatigue, which can negatively impact your sauna experience. Proper hydration ensures a safer, more effective session.
How Much Water to Drink Before a Sauna Session?
The amount of water needed before an infrared sauna session depends on your body weight, activity level, and how much you plan to sweat. However, a general rule is to drink at least 16–32 ounces of water (2–4 cups) before your session.
Recommended Water Intake Before a Sauna Session
• At least 16 ounces (2 cups) of water if you're lightly sweating.
• 24 ounces (3 cups) of water if you're doing a longer sauna session or tend to sweat more.
• Up to 32 ounces (4 cups) of water if you're using an infrared sauna after a workout.
Drinking too little water can cause dehydration, while drinking too much too quickly may lead to discomfort. The key is to hydrate gradually throughout the day.
Best Hydration Practices for Infrared Sauna Sessions
To get the full benefits of infrared therapy, you need to follow a hydration routine that supports your body's natural detox process.
How to Stay Hydrated Before, During, and After an Infrared Sauna Session
• Before Your Session:
Start drinking water at least an hour before your sauna session.
Choose filtered or electrolyte-enhanced water for better hydration.
Avoid caffeine and alcohol, which can dehydrate you.
• During Your Session:
If your sauna session is longer than 20 minutes, sip on room-temperature water.
Avoid ice-cold water, as it can shock your system and interfere with sweating.
• After Your Session:
Drink at least another 16–24 ounces to replace lost fluids.
Replenish electrolytes with coconut water or a mineral-rich drink.
Avoid sugary or artificial drinks that can hinder rehydration.
Following these simple hydration tips will help you experience better detoxification, deeper relaxation, and improved recovery from infrared sauna benefits.
Can You Drink Too Much Water Before a Sauna?
While staying hydrated is essential, drinking too much water before your sauna session can lead to bloating and discomfort. Your body needs a balance of fluids and electrolytes to function properly.
Signs You May Be Drinking Too Much Water
• Feeling overly full or bloated before your session.
• Frequent urination, which can flush out essential minerals.
• Light-headedness or nausea, indicating an electrolyte imbalance.
To avoid overhydration, drink water consistently throughout the day instead of chugging a large amount all at once.
Hydrating Foods That Support Sauna Detoxification
Water isn't the only way to stay hydrated before an infrared sauna session—certain foods contain high water content and essential electrolytes to help you maintain hydration levels.
Best Hydrating Foods to Eat Before a Sauna Session
• Cucumber – 95% water and rich in electrolytes.
• Watermelon – High in hydration-boosting amino acids.
• Celery – Contains natural sodium to maintain fluid balance.
• Oranges & Grapefruit – Provide vitamin C and hydration.
• Coconut Water – Naturally rich in electrolytes like potassium and magnesium.
Eating these hydration-friendly foods before your sauna session can help prevent dehydration and improve your overall sauna experience.
How Hydration Enhances Infrared Sauna Benefits
Drinking enough water before your red light sauna session directly enhances the effectiveness of infrared light therapy.
How Hydration Boosts Infrared Therapy Results
• Sweat More Efficiently – Water allows the body to release toxins more effectively.
• Boosts Circulation – Hydration supports better blood flow and oxygen delivery.
• Enhances Skin Health – Water helps the skin stay moisturized, clear, and glowing.
• Prevents Dizziness & Fatigue – Staying hydrated ensures you feel refreshed rather than drained after your sauna session.
When properly hydrated, your body can fully absorb the benefits of infrared sauna therapy, allowing for better detoxification, recovery, and relaxation.
Find Your Ideal Sauna Routine for Maximum Health Benefits
While hydration is essential, combining it with the right sauna routine can further enhance your infrared sauna experiences. Unlike a regular sauna, which relies on high external temperatures, infrared heat works deep within the body, making hydration and session frequency key factors in maximizing results.
How Often Should You Use an Infrared Sauna?
• Beginners: Start with 2-3 sessions per week, each lasting 15-20 minutes.
• Regular Users: Increase to 3-5 sessions per week, with durations up to 30-45 minutes.
• Athletes or Detox Seekers: Daily infrared sauna experiences can promote muscle recovery and toxin elimination.
When paired with proper hydration, your infrared sauna experiences can lead to better circulation, deeper relaxation, improved detoxification, and long-term wellness.
Hydrate Smart, Sweat Better – Experience the Best of Infrared Therapy!
Maximizing your infrared sauna benefits starts with proper hydration. By drinking enough water before, during, and after your session, you’ll experience deeper detoxification, better energy, and enhanced wellness.
At Pause Studio, our state-of-the-art red light sauna sessions provide a refreshing and revitalizing experience, helping you sweat, detox, and rejuvenate. Prepare your body the right way and feel the difference infrared light therapy can make!
Book your infrared sauna session today and enjoy the ultimate hydration and wellness experience!