After a sauna, drink water first, then eat once you have cooled down and your heart rate has settled, usually 15 to 30 minutes later. Before a sauna, avoid a big meal for an hour or two, but a light snack is fine and stops you feeling light-headed. There is no strict rule: if you feel comfortable, a light meal after your sauna is perfectly fine.
Key Takeaways
- After: water first, then a light meal once you feel cool and settled.
- Before: no heavy meal in the hour or two before; a light snack is fine.
- Alcohol: never before or during a sauna, and only after you have rehydrated.
How Long To Wait To Eat After Sauna?
Most people feel best waiting 15 to 30 minutes. That gives your body time to cool down, your heart rate to come back to normal, and you time to rehydrate. If you have done several rounds, or a long session, give it a little longer. If you feel hungry and comfortable sooner, a light snack is fine.
The Science Behind The Wait
Elevated Body Temperature and Heart Rate
In the heat, your blood vessels open up and send more blood to your skin to release heat, and your heart beats faster, much like light exercise. Your body is busy cooling itself down.
Impact on Digestion
Digesting a meal also needs a good blood supply to your gut. With a full stomach in a hot sauna, or a big meal straight after, both jobs compete for blood flow. That is why a heavy meal close to a sauna can leave you feeling sluggish, bloated or a little queasy. A short wait avoids it.
Hydration
Rehydrating comes first. You can lose half a litre or more of sweat in a session, along with some salt. Drink water straight after, and for long or repeated sessions, an electrolyte drink or a salty snack helps.
Should You Drink Water While in the Sauna?
Yes, sipping water between rounds, or during a longer session, is a good idea. Drink a glass before you start, sip between rounds, and drink more afterwards. If you feel very thirsty, dizzy or get a headache, get out and rehydrate.
Sauna on Empty Stomach
A completely empty stomach can leave some people light-headed in the heat. A light snack an hour or two before, such as fruit, yoghurt or a handful of nuts, gives you energy without weighing you down. Avoid big, greasy or spicy meals in the hour or two before.
Optimal Foods And Drinks Post-Sauna
- Drinks: water first. Coconut water or an electrolyte drink after long sessions.
- Fresh food: fruit, salad and vegetables add fluid and vitamins.
- Protein and slow carbs: eggs, yoghurt, fish, chicken, wholegrains or nuts for a proper meal later.
Go easy on alcohol and very sugary drinks straight after a sauna. Alcohol in particular adds to dehydration.
FAQs
How long should you wait to eat after a sauna?
Usually 15 to 30 minutes, once you have cooled down and had some water. A light snack sooner is fine if you feel good.
Is it better to eat before or after a sauna?
Either works if you time it well. Have a light snack an hour or two before, or eat a proper meal after you have cooled down.
How long after eating can you use a sauna?
After a big meal, wait an hour or two. After a light snack, 30 minutes to an hour is usually fine.
What should you eat after a sauna?
Something light and hydrating, such as fruit, a salad, or yoghurt, with water. A normal meal later is fine.
Is it okay to drink water in the sauna?
Yes. Sipping water between rounds helps prevent dehydration.
How long after a sauna can I drink alcohol?
Wait until you have cooled down and rehydrated with water, and keep it moderate. Never drink alcohol before or during a sauna.
What should you do after a sauna?
Cool down (a cool shower or a cold plunge if you like), drink water, rest for a few minutes, then eat when you feel settled. See how to use a sauna.
Can I use the sauna if I have high blood pressure?
Talk to your doctor first. Many people with well-controlled blood pressure use saunas, but your doctor knows your situation.
Can a sauna help with weight loss?
Not much. Most of the weight you lose is water, which comes back when you drink. See how many calories you burn in a sauna.
Wrapping up
Keep it simple: light snack before, water straight after, and a proper meal once you have cooled down. Listen to your body and you will find the timing that suits you. Thinking about a sauna at home? Explore our barrel saunas and DIY sauna kits.
