Eating and drinking when taking a sauna – how to stay fit and relaxed
Learn more about how to avoid getting a headache after a sauna. Find out about the effects of food on your physical well-being during a sauna day.
The key points
- Eat food that’s light and nutritious. Fruit, yoghurt or wholegrain products are the better choice.
- Avoid fat. Do not eat any heavy or fried foods before you take a sauna.
- Be aware of the timing. Eat at least one hour before you go for a sauna.
- Drink a glass of water before the sauna in preparation, during the sauna in the breaks or between the sessions and drink plenty of water after the sauna.
- Do not consumealcohol.
- While you are enjoying a sauna, nuts, dried fruit or fresh fruit make great snacks. The best option is to consume small portions between sauna sessions.
Advantages of taking a sauna
Taking a sauna is much more than just relaxation. Regular sauna sessions can strengthen your cardiovascular system and reduce your risk of suffering heart problems.
You’ll also see a boost to your cognitive health. Saunas can provide deeper relaxation and help you reduce stress.
The intense sweating that you experience when you take a sauna has a detoxifying effect and cleanses your skin, while the interaction between heat and cooling gives a boost to your immune system. Any muscle tension can be eased by a sauna session, giving you pain relief.
A regular session in the sauna can make you forget all about the stresses of the day.
Eating and drinking before you take a sauna
One of the most frequent questions that many people ask themselves is: should you eat before you go for a sauna?
The answer is yes, but in moderation. You shouldn’t go for a sauna with an empty stomach as the body requires energy.
A light snack such as fruit, yoghurt or wholemeal bread is the perfect option. So how about a fruit salad with some natural yoghurt, for example?
Avoid any heavy or greasy foods as they can put a strain on your digestive system and make the sauna experience feel unpleasant. Having a full stomach in the sauna is often more of a hindrance and will reduce your feeling of relaxation.
Drinking during and after the sauna
Drinking is essential as sweating will greatly increase the amount of fluid you lose. Ideally, you should drink plenty of water before and after the sauna. As a general rule, keep hydrated in your day-to-day life and make sure you drink enough water.
However, while you are in the sauna itself, it’s not advisable to drink large volumes as your body is in the process of sweating. You can consume smaller amounts of water during the breaks.
After the sauna session, you should make up for the fluid you’ve lost. Water, unsweetened teas or diluted fruit juices are very suitable choices.
Avoid alcohol as it will put an additional strain on your circulation and reduce the effect of the recovery.
The best snacks for your sauna day
You need to eat properly if you’re spending a whole day at the sauna.
Small, easily digestible snacks like nuts, dried fruits or vegetable sticks are ideal. They’ll give you energy without putting a strain on your body.
By contrast, avoid particularly salty snacks as they can increase your level of thirst and have a negative effect on your mineral balance.
Common mistakes when eating and drinking in the sauna
It’s unhealthy to eat too much before a sauna. It’s tempting to eat a larger meal before you go for a sauna session, but a full stomach can put extra strain on your body. Digestion requires a lot of energy and blood flow, which places an extra demand on your circulation in the sauna. If you eat too much, you may experience discomfort, dizziness or even a feeling of nausea as your body tries to manage digestion and temperature regulation at the same time.
That’s why it’s advisable to eat a light meal one to two hours before the sauna session so you don’t put an unnecessary strain on your body.
After the sauna, it’s really important that you drink enough to compensate for the fluid you’ve lost from sweating. If you don’t take on enough liquid, the body can become dehydrated, which can lead to unpleasant headaches, circulation problems and even fatigue.
Make sure you drink water or unsweetened teas in particular to rebalance your circulation. Avoid drinks that contain a lot of sugar or caffeine as they can increase dehydration.
Consuming alcohol in the sauna is a risky decision. Alcohol dilates the blood vessels and lowers your blood pressure, which can place a greater strain on your cardiovascular system in the hot sauna. This increases the risk of experiencing circulation problems, dizziness and fainting. In addition, the combination of heat and alcohol can impair your sense of perception and judgement, increasing the risk of injury. It’s therefore advisable to avoid alcoholic beverages during a sauna session so you can enjoy the positive effects of the sauna safely and without any health risks.
Remember to listen to your body and make sure you get enough rest and hydration so you can enjoy the full benefits of the sauna safely.
If you have the right balance of food and drink, you’ll make the most of your sauna visit. Think about how much fluid you need, choose light foods and treat yourself to regular breaks. This is how you can promote your health and enjoy maximum relaxation!
