Sauna Drink Recipes: Homemade Rehydration & Botanical Brews

Infrared-Sauna-Smoothies

You’ll find science-backed recipes here designed for hydration and recovery before, during, and after your sauna sessions. Explore these homemade rehydration drinks and botanical brews inspired by Nordic traditions, perfect for post-sauna recovery or sipping during your session.

Whether you use a traditional sauna, an infrared sauna, a sauna blanket, or a PEMF mat, your body needs the right drinks to help recovery and replenish minerals.

Each recipe uses natural ingredients to increase hydration, replace electrolytes, and support muscle recovery so you feel refreshed and ready for your next session.

A quick tour of the drinks:

More ideas, check out our blog post Best Drink for Sauna: What To Drink Before, During & After

How to Prepare Fresh Coconut Water

Fresh young green coconut water is a great drink after sauna sessions. It helps restore fluids and electrolytes lost during sweating, while also supporting hydration, muscle function, and bone health [1].

 Tools and Ingredients

🔹 A young green coconut that feels heavy and has water inside
🔹 A sharp knife or cleaver to open the coconut
🔹 A straw for drinking directly (optional)
🔹 Hammer and nail if you plan to puncture the coconut

Preparation

  1. Clean the coconut
    Rinse the coconut under cold water to remove any dirt or debris.
  2. Find the soft spot
    Look at the top where you’ll see three “eyes.” One is usually softer. This is the spot to open.
  3. Puncture the soft spot
    Use a clean hammer and nail to make a hole if you want to drink straight through a straw.
  4. Open the coconut
    To pour out the water, hold the coconut and carefully tap with your knife or cleaver around its middle. Rotate while tapping until it cracks open.
  5. Collect the water
    Pour the water into a clean container. Strain if needed to remove any shell bits.
  6. Store or enjoy
    Drink fresh coconut water right away or keep it in the fridge for up to two days in a sealed container.
  7. Use the flesh
    The coconut flesh is nutritious and can be eaten fresh, blended into smoothies, or added to recipes.
Fresh coconut water for sauna drink recipes and hydration

Research indicates that coconut water can hydrate as effectively as a standard sports drink after exercise. Two controlled trials [2,3] found no meaningful difference in hydration or performance compared to sports drinks. It contains about 470 mg of potassium per cup, which maintains fluid balance, though it’s lower in sodium, so pairing with a salty snack may better replace sweat losses.

Drinks to Hydrate Before Sauna

Proper hydration before your sauna session helps your body handle sweating and keeps fluid balance steady. Besides water and fresh coconut water, try these two drink options to prepare yourself:

A cup of golden turmeric tea with a bright yellow color, garnished with a slice of lemon and a sprinkle of black pepper, placed on a wooden surface with fresh turmeric root nearby.

Golden Turmeric Tonic

This tonic warms your body before entering the sauna.

Ingredients
🔹 1 teaspoon ground turmeric (anti-inflammatory and antioxidant)
🔹 1/4 teaspoon black pepper (helps turmeric absorb better*)
🔹 Juice of 1/2 lemon (provides vitamin C and electrolytes)
🔹 1-2 teaspoons honey (antioxidants and antibacterial)
🔹 1 cup warm water

Preparation

  1. Warm a cup of water to a comfortable drinking temperature.
  2. Add the ground turmeric and black pepper to the warm water and stir.
  3. Squeeze in the juice of half a lemon.
  4. Stir in honey to your desired sweetness.
  5. Mix until the honey dissolves and turmeric is well dispersed.
  6. Taste and adjust ingredients if needed.

* Research shows curcumin, the active compound in turmeric, is poorly absorbed alone [4]. Its absorption improves significantly when taken with fat or black pepper, which contains piperine that slows curcumin’s breakdown in the body.

A glass cup of green tea with a light green color, accompanied by a small bowl of aloe vera gel and fresh green tea leaves on a wooden table.

Green Tea & Aloe Vera Sipper

This tea prepares your stomach and raises antioxidant levels.

Ingredients
🔹 1 green tea bag or 1 teaspoon loose-leaf green tea (antioxidants)
🔹 1 cup hot water
🔹 1/4 cup aloe vera juice (assists digestion and soothes skin)
🔹 Optional: honey or lemon to taste

Preparation

  1. Brew the green tea in hot water for 2 to 3 minutes.
  2. Remove the tea bag or strain loose leaves, then let the tea cool to room temperature.
  3. Stir in the aloe vera juice once the tea is cool.
  4. Add honey or lemon if you want extra flavor.
  5. Mix well until all ingredients are combined.
  6. Serve chilled or with ice if preferred.

Botanical Infusions & Rehydration for During Your Sauna

When you sweat in a sauna, your body loses about a pint of fluid every 20 minutes. Research shows sauna bathing affects your body’s fluid and electrolyte balance so replacing lost fluids promptly is important [5]. Small frequent sips of drinks containing mild sugars and minerals, like these Nordic-inspired botanical infusions and fruit-infused waters, help your body absorb fluids faster than plain water alone.

A clear glass pitcher filled with lemon-infused water, slices of fresh lemon and mint leaves floating inside, set on a wooden table—perfect for sauna hydration.

infused water

Fruit-infused water helps replenish electrolytes and maintains hydration [6].

This flavorful option encourages more drinking, aids detoxification, and can improve skin health and relaxation. Enjoy the taste and benefits as you stay hydrated during your session.

General tips for making infused water

🔹 Adjust ingredient amounts to suit your taste and purpose.
🔹 You can refill the water 2 to 3 times before the flavors weaken.
🔹 Store infused water in the fridge for up to 24 to 48 hours. After that, the fruit may break down and change the flavor.

Citrus Mint Refresh

This mix of citrus and mint delivers a cool, refreshing lift.

Ingredients
🔹 1/2 lemon, thinly sliced (vitamin C and electrolytes)
🔹 1/2 lime, thinly sliced (vitamin C and electrolytes)
🔹 1/2 orange, thinly sliced (vitamin C and electrolytes)
🔹 10-15 fresh mint leaves (helps with digestion )
🔹 1 liter water

A glass pitcher of citrus mint refresh water with lemon, lime, orange slices, and fresh mint leaves, chilled and ready to hydrate during a sauna session.

Preparation

  1. In a pitcher or large jar, layer the citrus slices and add the mint leaves on top.
  2. Gently muddle the mint to release its oils.
  3. Fill with water and refrigerate for at least 3 to 4 hours to infuse.
A glass filled with berry cucumber splash water, showing sliced cucumbers, strawberries, raspberries, and blueberries, chilled for hydration during sauna use.

Berry Cucumber Splash

This mix of cucumber and berries restores fluids and cools the body.

Ingredients
🔹 5-6 strawberries, hulled and halved (vitamin C and antioxidants)
🔹 1/2 cucumber, thinly sliced (potassium and magnesium)
🔹 A handful of raspberries or blueberries (vitamin C and antioxidants)
🔹 1 liter water

Preparation

  1. Place the berries and cucumber slices in a pitcher or infusion bottle.
  2. Fill with water and stir gently.
  3. Refrigerate for 3 to 4 hours or overnight for full flavor.

Tropical Twist 

A real sauna energizer.

Ingredients
🔹 1/2 cup pineapple chunks (helps digestion and vitamin C)
🔹 1/2 mango, thinly sliced (vitamin A and C)
🔹 4-5 fresh basil or mint leaves (aids digestion)
🔹 1 liter water

Preparation

  1. Combine pineapple, mango, and herbs in a large jar or pitcher.
  2. Muddle the basil or mint leaves lightly.
  3. Add water and refrigerate for several hours to blend flavors.
Fresh mango slices, pineapple arranged on a cutting board, ready for preparing sauna Citrus Tropical Twist infused water.
Sliced fresh apple and cinnamon sticks arranged on a wooden surface, prepared for making the SaunaCe Apple Cinnamon Soother drink.

Apple Cinnamon Soother

A soothing, spicy quencher.

Ingredients
🔹 1 apple, thinly sliced (good for digestion and vitamin C)
🔹 1-2 cinnamon sticks or 1 teaspoon ground cinnamon (anti-inflammatory and digestive)
🔹 1 liter water

Preparation

  1. Add apple slices and cinnamon sticks to a pitcher.
  2. Fill with water and stir to blend flavors.
  3. Refrigerate overnight for a richer, spiced taste.

Lemon & Ginger Infusion

A spicy digestive-supporting blend.

Ingredients
🔹 1 large lemon (vitamin C and electrolytes)
🔹 2-inch piece fresh ginger root (anti-inflammatory and digestive)
🔹 1 liter water

Preparation

  1. Thinly slice the lemon and ginger. No need to peel the ginger if clean.
  2. Place lemon and ginger slices in a large jar or infuser bottle.
  3. Fill with water and optionally muddle the lemon and ginger lightly.
  4. Refrigerate for at least 1 to 2 hours or overnight for a stronger flavor.
  5. Pour into a heat-proof bottle if taking it into the sauna. Serve chilled or room temperature.
Thinly sliced fresh lemon and ginger root pieces on a wooden cutting board, ready for preparing the SaunaCe Lemon & Ginger Infusion.
Fresh watermelon cubes and rosemary sprigs arranged on a cutting board, prepared for making the SaunaCe Watermelon Rosemary Quencher.

Watermelon Rosemary Quencher

A refreshing botanical twist.

Ingredients
🔹 1 cup watermelon cubes (potassium, magnesium, vitamins A, B6, and C)
🔹 2 sprigs fresh rosemary (vitamin C and antioxidants)
🔹 1 liter water

Preparation

  1. Add watermelon cubes and rosemary sprigs to your infusion container.
  2. Gently muddle the rosemary to release oils.
  3. Fill with water and refrigerate for several hours to infuse.

Green Tea Citrus Boost

A harmonic green purifier.

Ingredients
🔹 1 green tea bag or 1 tablespoon loose green tea leaves (antioxidants)
🔹 1/2 lemon, thinly sliced (vitamin C and electrolytes)
🔹 A few fresh mint leaves (encourages digestion)
🔹 1 liter water

Preparation

  1. Brew the green tea and let it cool to room temperature.
  2. Remove the tea bag or strain the leaves.
  3. Add lemon slices and mint leaves to the cooled tea.
  4. Refrigerate for at least an hour before serving.
Fresh lemon slices and green tea leaves laid out on a surface, ready for preparing the Saunace Green Tea Lemon Boost infusion.
A steaming cup of herbal tea surrounded by dried nettle, lemon balm, and elderflower herbs, representing the Herbal Hydration Blend for sauna hydration.

Herbal Hydration Blend

A gentle mix of nettle, lemon balm, and elderflower.

Ingredients
🔹 1 tablespoon dried nettle leaves (vitamins A, C, K1; anti-inflammatory)
🔹 1 tablespoon dried lemon balm leaves (contributes to digestion; anti-inflammatory)
🔹 1 tablespoon dried elderflower (vitamin C and antioxidants)
🔹 1 liter water

Preparation

  1. Combine dried herbs in a large teapot or heat-resistant jar.
  2. Pour boiling water over the herbs and steep for 15-20 minutes.
  3. Strain the herbs and let the infusion cool to room temperature or chill.
  4. Transfer to a bottle for easy sauna use.
  5. Drink during your sauna session, chilled or room temperature, for mineral-rich hydration.

Post-Sauna Rehydration Drinks & Recovery Smoothies

These rehydration drinks are essential for post-sauna recovery, helping restore fluids and electrolytes lost during sweating. Post-sauna, it’s important to drink plenty of water to replace lost electrolytes and support full rehydration for recovery.

Heat exposure stresses muscles and increases oxidative damage, so consuming protein and antioxidants soon after helps muscle repair and reduces cell stress [7,8].

Coconut & Pineapple Blend

A lush tropical oasis.

Ingredients
🔹 1 cup fresh pineapple chunks (supports digestion, vitamin C)
🔹 1 cup coconut water (electrolytes)
🔹 Optional: ice cubes

Preparation

  1. Peel and chop fresh pineapple into chunks.
  2. Combine pineapple chunks and coconut water in a blender.
  3. Add ice cubes if desired for a chilled drink.
  4. Blend until smooth.
  5. Pour into a glass and serve chilled as a post-sauna replenisher.
Fresh pineapple chunks and a coconut with a straw, ready for blending, illustrating the Coconut Pineapple Blend drink for post-sauna hydration.
Ingredients for a chocolate almond shake including a glass of almond milk, cocoa powder, and a scoop of chocolate protein powder on a kitchen counter.

Protein-Packed Chocolate Almond Shake 

A nutrient-packed treat.

Ingredients
🔹 1 cup almond milk (vitamin E, antioxidants, electrolytes)
🔹 1 scoop chocolate protein powder (protein and antioxidants)
🔹 1 tablespoon cocoa powder (magnesium and antioxidants)
🔹 Optional: ice cubes
🔹 Optional: sweetener (honey or agave syrup) to taste

Preparation

  1. Pour almond milk into a blender.
  2. Add chocolate protein powder and cocoa powder.
  3. Optionally add ice cubes for a colder shake.
  4. Sweeten with honey or agave syrup if desired.
  5. Blend until smooth and well combined.
  6. Pour into a glass and enjoy.

Cherry Berry Antioxidant Blast

A powerful antioxidant punch with natural sweetness.

Ingredients
🔹 1 cup frozen cherries (vitamin C, potassium)
🔹 1/2 cup mixed berries (strawberries, blueberries, raspberries) (vitamin C, antioxidants)
🔹 1/2 cup water or splash of apple juice
🔹 Optional: ice cubes
🔹 Optional: sweetener (honey or maple syrup) to taste

A glass filled with frozen cherries, mixed berries, and liquid ready to be blended for a cherry berry antioxidant blast smoothie.

Preparation

  1. Place frozen cherries and mixed berries in a blender.
  2. Add water or apple juice.
  3. Optionally add ice cubes for a colder drink.
  4. Sweeten with honey or maple syrup if desired.
  5. Blend until smooth and fully combined.
  6. Pour into a glass and enjoy.

Sauna Smoothies for Recovery

Fresh spinach leaves, whole banana, sliced cucumber, vanilla protein powder, almond butter, and coconut water blended into a green energizer smoothie.

Green Energizer

A nutrient-dense surge of energy for recovery.

Ingredients
🔹 1 cup spinach (vitamins A, C, K1; antioxidants; electrolytes)
🔹 1 small banana (vitamin B6, C; potassium; magnesium)
🔹 ½ cucumber, sliced (potassium, magnesium)
🔹 1 scoop vanilla protein powder
🔹 1 tablespoon almond butter (vitamin E, antioxidants, protein)
🔹 1 cup coconut water or almond milk (vitamin E, antioxidants, electrolytes)

Preparation

  1. Blend spinach, banana, and cucumber with coconut water or almond milk until smooth.
  2. Add protein powder and almond butter; blend again until creamy.

Berry Hydration Boost

A hydrating, nutrient-rich berry blend for recovery.

Ingredients
🔹 1 cup mixed berries (strawberries, blueberries, raspberries) (vitamin C, antioxidants)
🔹 1 small banana (vitamin B6, C; potassium, magnesium)
🔹 ¼ cup celery, chopped (vitamins A, K; potassium)
🔹 1 scoop protein powder
🔹 1 tablespoon chia seeds (Omega-3, fiber, electrolytes)
🔹 1 cup water or herbal tea

Berry Hydration Boost smoothie in a glass, made with mixed berries, banana, celery, protein powder, chia seeds, and herbal tea

Preparation

  1. Blend berries, banana, and celery with water or herbal tea until smooth.
  2. Add protein powder and chia seeds; blend again until well mixed.
Tropical Recovery smoothie in a glass, blended with kale or spinach, pineapple, banana, cucumber, protein powder, peanut butter, and coconut water.

Tropical Recovery 

A lush fusion of leafy greens and tropical pineapple for recovery.

Ingredients
🔹 1 cup kale or spinach (vitamins A, C, K1; antioxidants; electrolytes)
🔹 1 cup pineapple chunks (digestive support, vitamin C)
🔹 ½ banana (vitamin B6, C; potassium, magnesium)
🔹 ½ cucumber, sliced (potassium, magnesium)
🔹 1 scoop protein powder
🔹 1 tablespoon peanut butter (vitamin E, magnesium; protein)
🔹 1 cup coconut water (electrolytes)

Preparation

  1. Blend kale or spinach, pineapple, and banana with coconut water until smooth.
  2. Add protein powder and peanut butter; blend until creamy.

Citrus Cooler

A vibrant, cooling blend of spinach, fresh orange, and cucumber for hydration.

Ingredients
🔹 1 cup spinach (vitamins A, C, K1; antioxidants; electrolytes)
🔹 1 orange, peeled and segmented (vitamin C; electrolytes)
🔹 ½ cup cucumber, sliced (potassium; magnesium)
🔹 1 small carrot, chopped (vitamins A, K, B6; potassium)
🔹 1 scoop protein powder
🔹 1 tablespoon flaxseed (digestive support; anti-inflammatory)
🔹 1 cup water or orange juice (vitamin C; electrolytes)

Citrus Cooler smoothie in a glass with fresh spinach leaves, orange segments, sliced cucumber, chopped carrot, flaxseed, and a scoop of protein powder arranged nearby.

Preparation

  1. Blend spinach, orange, cucumber, and carrot with water or orange juice until smooth.
  2. Add protein powder and flaxseed; blend until well combined.
Red Velvet Revival smoothie served in a glass.

Red Velvet Revival

A rich mix of earthy beets, creamy banana, and tart raspberries for recovery.

Ingredients
🔹 1 cup cooked and sliced beets (potassium, minerals)
🔹 1 small banana (vitamin B6, C; potassium; magnesium)
🔹 ½ cup raspberries (vitamin C; antioxidants)
🔹 1 tablespoon cocoa powder (magnesium; antioxidants)
🔹 1 scoop protein powder
🔹 1 tablespoon cashew butter (magnesium; protein; vitamin B)
🔹 1 cup almond milk (vitamin E; antioxidants; electrolytes)

Preparation

  1. Blend beets, banana, and raspberries with almond milk until smooth.
  2. Add cocoa powder, protein powder, and cashew butter; blend until creamy.

Golden Glow

A tropical, nourishing blend to lift recovery and wellbeing.

Ingredients
🔹 1 cup mango chunks (vitamin A and C)
🔹 ½ banana (vitamin B6 and C; potassium; magnesium)
🔹 ¼ cup chopped carrot (vitamin A, K, B6; potassium)
🔹 1 teaspoon turmeric (anti-inflammatory; antioxidant)
🔹 1 scoop protein powder
🔹 1 tablespoon hemp seeds (protein; magnesium; anti-inflammatory)
🔹 1 cup coconut water (electrolytes)

Golden Glow smoothie served in a glass

Preparation

  1. Blend mango, banana, and carrot with coconut water until smooth.
  2. Add turmeric, protein powder, and hemp seeds; blend until well combined.

Nordic-Inspired Botanical Sauna CocktailS

Finally, I’m sharing one of my favorites, a botanical cocktail recipe based on Nordic sauna traditions. I really savor this delicious quencher after a sauna day at home. It contains some alcohol, so please enjoy responsibly and only after you have fully cooled down. I’ve also included a non-alcoholic version for when you prefer a lighter option.

Citrus-Ginger Spritz sauna drink recipe with sparkling water, lemon juice, ginger, ice, and rosemary garnish in a glass

Citrus-Ginger Spritz

Ingredients
🔹 Sparkling water
🔹 1 oz fresh lemon juice
🔹 1/2 oz fresh ginger juice (or grated muddled ginger)
🔹 1/2 oz aquavit or vodka (optional)
🔹 Ice
🔹 Rosemary sprig garnish

Preparation
Shake juices (and optional spirit) with ice. Strain into a glass with ice. Top with sparkling water. Garnish with rosemary.

Citrus-Ginger Sparkler (Non-Alcoholic)

Ingredients
🔹 Sparkling water
🔹 1 oz (30 ml) fresh lemon juice
🔹 ½ oz (15 ml) fresh ginger juice (or 1 tbsp grated ginger, muddled)
🔹 Ice
🔹 Rosemary sprig garnish

Preparation

  1. Muddle grated ginger with lemon juice in a shaker (skip if using ginger juice).
  2. Add ice and shake vigorously.
  3. Strain into a glass filled with ice.
  4. Top with sparkling water.
  5. Garnish with rosemary.
Non-alcoholic Citrus-Ginger Spritz sauna drink recipe with sparkling water, lemon juice, ginger, ice, and rosemary garnish in a glass

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-saunace

Diane Sargent

Updated: August 2025

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References

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

2. O'Brien BJ, Bell LR, Hennessy D, Denham J, Paton CD. Coconut Water: A Sports Drink Alternative? Sports (Basel). 2023 Sep 14;11(9):183. https://pmc.ncbi.nlm.nih.gov/articles/PMC10534364/

3. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr. 2012 Jan 18;9(1):1. https://pmc.ncbi.nlm.nih.gov/articles/PMC3293068/

4. Goodson, A. (2018, July 4). Why turmeric and black pepper is a powerful combination. Healthline. https://www.healthline.com/nutrition/turmeric-and-black-pepper

5. Ahonen E, Nousiainen U. The sauna and body fluid balance. Ann Clin Res. 1988;20(4):257-61. PMID: 3218897. https://pubmed.ncbi.nlm.nih.gov/3218897/

6. Susan M Shirreffs & Michael N Sawka, Fluid and Electrolyte Needs for Rraining, Competition, and Recovery, PubMed, https://pubmed.ncbi.nlm.nih.gov/22150427/

7. Selsby JT, Dodd SL. Heat treatment reduces oxidative stress and protects muscle mass during immobilization. Am J Physiol Regul Integr Comp Physiol. 2005 Jul;289(1):R134-9. https://pubmed.ncbi.nlm.nih.gov/15761186/

8. Areta JL, et al.. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. https://pubmed.ncbi.nlm.nih.gov/23459753/