What is the best drink before a sauna?

Before sauna, hydrate with coconut water, golden turmeric tonic, green tea with aloe vera, or herbal teas like lemongrass, fennel, chamomile, mint, ginger, rooibos, rose hip, peppermint, green or white tea.

What should I drink during a sauna session?

Water is best during sauna. For flavor, use fruit-infused water with citrus or cucumber to naturally replenish electrolytes without added sugars.

What are the best drinks after a sauna?

Post-sauna, choose water, coconut water, herbal teas, 100% fruit juices, or recovery drinks like our Coconut & Pineapple Blend, Protein-Packed Chocolate Almond Shake, or Cherry Berry Antioxidant Blast.

Are sports drinks good for sauna sessions?

Sports drinks are only beneficial after prolonged sweating. For most sessions, lower-sugar options like coconut water are preferred to avoid excessive electrolyte intake.

Best Drink for Sauna: What To Drink Before, During & After

Green tea with aloe vera is refreshing, full of antioxidants, and one of our go-to picks after a sauna. But when it comes to finding the best drink for sauna use, you have plenty of good options. Finding the best drink for sauna hinges on hydration and timing. Drink enough before and during your session to stay ahead of fluid loss.

You are not just losing water when you sweat. Sodium, potassium, and magnesium go too. These electrolytes [1] are essential for fluid balance, muscle function, and nerve activity. If they drop too low, you may feel fatigued or crampy [2].

Below, we break down what to drink before, during, and after your sauna session and why it matters.

Tuning Your Body Before Sauna

Before you start your session, preparing your body helps both body and mind. Whether you use a sauna, a sauna blanket, or a PEMF mat, getting ready sets a good foundation.

Hydration is key. Drinking water is simple and effective. But if you want something tasty, refreshing, and healthy, consider one of these options:

Coconut water

Coconut water is a popular hydration choice. You can buy it or make it fresh at home. Here’s a simple recipe to make fresh coconut water.

Key points about coconut water [3]:

🔹 It’s low in calories and sugar, making it a light, refreshing drink.

🔹 Coconut water (not to be confused with coconut milk) provides natural electrolytes like potassium, calcium, and magnesium.

🔹 It has more potassium and less sugar than typical sports drinks. Potassium helps muscle function and reduces cramps.

🔹 It usually has less sodium, so heavy sweaters might need extra sodium replacement.

best drink before during and after sauna

Bring your bottle into the sauna to stay hydrated while you sweat

Golden Turmeric Tonic

Turmeric contains curcumin and other compounds with anti-inflammatory and antioxidant effects. It may support heart, liver, and kidney health [4]. More research is needed to confirm exact benefits and doses. It’s a warming, natural choice for sauna sessions. 👉 Try this Golden Turmeric Tonic recipe

GREEN TEA & ALOE VERA SIPPER

Aloe vera has a long history of use for health, including digestive support and managing inflammation. Studies show that commercially available aloe drinks with low aloin levels are safe to consume [5]. Combined with antioxidant-rich green tea, this drink helps prepare your stomach for heat exposure and supports overall wellness. 👉 Green Tea & Aloe Vera Sipper recipe

Light Herbal Teas

Choose one of these herbal teas to start your self-care session. Each provides hydration and specific health benefits:

🔹 Lemongrass tea: Helps with fluid balance and supports digestion. Like green tea and aloe vera, it provides antioxidants that protect cells.

🔹 Fennel tea: Supplies electrolytes for hydration and eases digestive discomfort and bloating.

🔹 Chamomile tea: Reduces stress, promotes relaxation and sleep, and has anti-inflammatory effects.

Not just in the sauna. Staying hydrated matters in the sauna blanket too.

🔹 Mint tea: Cools the body while easing digestion. Plus, it leaves your breath fresh and clean.

🔹 Ginger tea: Stimulates circulation, warms the body, and eases nausea and digestive issues. It also has anti-inflammatory compounds.

🔹 Rooibos tea: Hydrates without caffeine and delivers antioxidants plus minerals important for bone health.

🔹 Rose Hip tea: High in vitamin C, it supports immune function and skin health. It adds a tart, floral flavor.

🔹 Peppermint tea: Contains menthol for cooling effects, aids digestion, relieves gas, and lifts mood with its aroma.

🔹 Green Tea: Supports metabolism and cellular health through antioxidants. It provides a gentle energy lift from caffeine.

🔹 White Tea: Provides a mild energy lift without jitters. Supports heart health and assists detoxification with antioxidants.

While personal preference matters, drinks like coconut water and green tea with aloe vera rank highly for sauna prep because they offer a good balance of hydration and electrolytes.

Although an infrared PEMF mat produces less heat, up to 167°F (about 75°C), staying hydrated is still key.

Harmony in heat – In the sauna

While in the sauna, water is your best bet. But for a short session when you want more flavor, try fruit-infused water. It hydrates without the sugar in juice or soda.

Fruits like citrus and cucumber release natural electrolytes that help restore what you lose through sweat. Sodium from the fruit supports fluid balance, making it a smart option during heat exposure.

Fruit-infused water is refreshing, light, and encourages you to drink more. It supports hydration, skin health, and works well with the sauna’s benefits. As your pores open and circulation improves, the added nutrients from fruit can support detox and leave your skin feeling soft and energized.

So, sit back and embrace the glow of your sauna. Sip on a refreshing glass of fruit-infused water, or whichever drink suits you, and let it support your hydration, relaxation, and recovery.

Looking to add more flavor? Check out our infused water recipes for sauna use and bring variety to your sessions.

Staying hydrated during your wellness routine isn’t just about what you drink before, during, and after your sauna or PEMF session. It’s also about choosing the right way to stay hydrated.

During your session, sipping water or an electrolyte drink is key. The right bottle makes all the difference. It should be easy to open, leak-proof, and keep your drink at the right temperature.

We’ve got one standout option for sauna use below.

Your Go-To Bottle for Optimal Hydration

We love the DailyDOSE Time-Marked Glass Water Bottle from HigherDOSE because it is simple, stylish, and practical.

🔹 Hourly time markers (8 AM–7 PM) keep you on track with your water intake.
🔹 Made from durable, heat-safe borosilicate glass, safe for hot liquids and sauna use.
🔹 Comes with a soft silicone sleeve for protection and grip.
🔹 Features a BPA-free sports cap for easy sipping on the go.
🔹 Dishwasher safe and includes a silicone cleaning brush for easy care.
🔹 Holds 1 liter. Perfect for sauna, sauna blanket, PEMF mat sessions, or all-day hydration.

$39 at HigherDOSE

Cooling Coda Post-Sauna

After your sauna session, repairing your body is important because you lose vital electrolytes through sweat. Here are some options:

🔹 Water: Nothing beats plain water for hydration. Drink plenty alongside any other beverage to rehydrate effectively.

🔹 Coconut Water: A natural source of electrolytes, making it a strong choice.

🔹 Herbal Teas: Chamomile and peppermint soothe the body and support hydration after heat exposure.

🔹 Fruit Juices: Choose 100% juice with no added sugars for hydration and vitamins. Juices from oranges and tomatoes are good sources of potassium.

🔹 Sports drinks replace electrolytes like sodium and potassium lost through sweat. While effective for replacing electrolytes after intense sweating, sports drinks are generally unnecessary for most sauna sessions unless sweating is exceptionally prolonged or heavy [6]. For casual use, lower-sugar options like coconut water are often preferred

🔹 Milk, especially chocolate milk, provides electrolytes, carbs, and protein for recovery. Opt for low-sugar options to keep blood sugar stable.

🔹 Coconut & Pineapple Blend: A tropical drink that replenishes electrolytes and soothes the body with its enzymes. 👉 Coconut & Pineapple Blend recipe

🔹 Protein-Packed Chocolate Almond Shake: Helps rebuild muscles after your session. 👉 Protein-Packed Chocolate Almond Shake recipe

🔹 Cherry Berry Antioxidant Blast: A sweet, antioxidant-rich drink to combat oxidative stress post-sauna. 👉 Cherry Berry Antioxidant Blast recipe

🔹 Smoothie Solutions: A nutrient-rich smoothie supports rehydration and recovery. Combine leafy greens like spinach or kale with fruits such as bananas or berries for vitamins and potassium. Adding cucumbers and celery increases hydration. Including yogurt, milk, or nut butters adds electrolytes like calcium and magnesium. 👉 Smoothie recipes

Ready-to-go option

If time is tight or you want a reliable way to restore minerals after sweating, High-Dration Powder is a solid choice. It has a full-spectrum electrolyte blend to replace what you lose during sauna or heavy sweat sessions. This supports hydration, focus, and performance.

One box includes 30 single-serving pouches with Magnesium Citrate, Watermelon Fruit Powder, Calcium Citrate, Zinc, Sodium Chloride, Potassium Citrate, Fiber, Vitamin C, Himalayan Pink Sea Salt, and Red Marine Algae Mineral Powder.

$39 at HigherDOSE

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That wraps it up. These are some of the best drink choices for post-sauna recovery. After infrared sessions, skip sugary drinks that spike blood sugar. Go for something simple: protein and carbs to help replenish what you’ve lost.

For more on sauna blankets, PEMF mats, and recovery tools, our blog covers tips and product breakdowns to help you build a routine at home. Saunace.com publishes reviews and usage guides for infrared and PEMF devices to help readers compare options and use them safely; see the About page to learn how we research and evaluate products.

Diane Sargent

Updated: July 2025

Seeking further sauna insights? Continue your journey with these posts

Skin Care Before And In The Infrared Sauna

Shower Before Or After Infrared Sauna?

Dry Brushing: Before Or After Infrared Sauna?

References:

1. Cleveland Clinic. (n.d.). Electrolytes. Retrieved July 30, 2025, from https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

2. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. https://pubmed.ncbi.nlm.nih.gov/22150427/

3. WebMD, Health Benefits of Coconut Water, https://www.webmd.com/diet/health-benefits-coconut-water

4. Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 13. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/

5. Kim ST, Pressman P, Clemens R, Moore A, Hamilton R, Hayes AW. The absence of genotoxicity of Aloe vera beverages: A review of the literature. Food Chem Toxicol. 2023 Apr;174:113628. https://pubmed.ncbi.nlm.nih.gov/36702364/

6. Patton, J. (2023). Are electrolyte drinks beneficial or not? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not