What to Do After a Sauna?

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Written By: Timo
what to do after sauna

Saunas are a great way to relax and unwind, but it’s important to know what to do after a sauna to fully reap the benefits. By following these simple post-sauna tips, you can improve your overall health and well-being.

Cool down

After spending time in a sauna, it’s important to allow your body to gradually cool down. This can help to prevent dizziness or fainting, and can also aid in the relaxation process. To cool down, simply sit or lie in a cool, quiet space for a few minutes. Avoid sudden changes in temperature, such as jumping into cold water or taking a cold shower, as this can be shocking to the body.


Saunas can cause dehydration, as the heat can cause your body to lose fluids through sweating. It’s important to drink plenty of water after a sauna to replenish lost fluids and prevent dizziness or fatigue. Aim to drink at least 8-12 ounces of water after a sauna session. You can also drink electrolyte-rich beverages, such as sports drinks or coconut water, to help replenish electrolytes lost through sweating.


Your body will need to be replenished after a sauna, as the heat and sweat can deplete your energy levels. It’s a good idea to have a light snack or meal after a sauna to restore your energy and support your body’s recovery. Choose foods that are easy to digest, such as fruits and vegetables or a protein-rich snack. Avoid heavy, fatty foods, as these can be difficult to digest and can cause discomfort.


Gentle stretching or low-impact exercise can help improve circulation and aid in recovery after a sauna. This can include activities such as walking, yoga, or Pilates. Exercise can help to increase blood flow and oxygen to the muscles, which can help to speed up recovery and reduce muscle soreness. Avoid strenuous exercise immediately after a sauna, as your body may still be dehydrated and your heart rate may be elevated.


After the physical benefits of a sauna, it’s important to take time to relax and unwind. This can include activities such as meditation, reading, or simply taking a few deep breaths. Relaxation techniques can help to reduce stress and promote a sense of calm. Taking time to relax after a sauna can help to enhance the overall benefits of the experience.

What should you not do after a sauna?

While there are many things you can do to enhance the benefits of a sauna, there are also some things you should avoid. Here are a few things to avoid after a sauna:

  • Avoid alcohol or caffeine. These substances can cause dehydration and can interfere with the relaxation effects of a sauna.
  • Avoid heavy meals. Large, heavy meals can be difficult to digest and can cause discomfort. Stick with light, easy-to-digest foods after a sauna.
  • Avoid strenuous exercise. Your body may still be dehydrated and your heart rate may be elevated after a sauna, so it’s best to avoid intense exercise. Stick with gentle stretching or low-impact activities.

By avoiding these things, you can help your body to recover and fully enjoy the benefits of a sauna.


Incorporating these post-sauna activities into your routine can help to improve your overall health and well-being. By allowing your body to cool down, staying hydrated, refueling with the right foods, exercising gently, and taking time to relax, you can maximize the benefits of a sauna and enhance your overall sense of well-being.