Preventing Infrared Sauna Dehydration

Whether you’re a seasoned sauna enthusiast or a newcomer seeking the myriad joys of therapeutic heat, it’s good to understand why hydration is so important. Both to better endure the heat and to enrich your sauna time with the right balance of water and nutrients. You definitely want to make sure you don't get dehydrated during you infrared sauna session.

Staying hydrated is a cornerstone of an enjoyable and healthy session in the infrared sauna.

A quick tour of the blog post

Understanding Electrolytes

Electrolytes are critical for many functions of the body. Sodium, potassium, and magnesium are vital minerals in maintaining hydration and even more so for those actively engaged in sports. They support nerve function and muscle contraction, necessary in rest and when you’re physically active.

The National Institute of Health gives a comprehensive overview of electrolytes in physical performance [1].

Before You Hit the Sauna

Think of your sauna session as a high-intensity workout or a long run. Just as you would hydrate before working out, the same principle applies to a sauna visit, and using your home sauna device. Drink at least two cups of water an hour in advance to prepare your body for the heat, and boost the infrared sauna’s therapeutic effects.

Inside the Sauna

When you get into the sauna, your body kick-starts a rigorous detoxification process, primarily through sweating. This is where strategic hydration comes into play. You continuously lose fluids and vital minerals, which means you must replenish them carefully.

Besides water, consuming electrolyte-infused beverages is an excellent way to restore what’s lost. Generally it's recommended to drink around 12 ounces, or 350ml of water or other beneficial fluids, during a half hour session.

The Impact of BMI on Hydration In The Sauna

A 2006 study [2] examined the relationship between Body Mass Index (BMI) and hydration during sauna sessions. The research revealed essential insights for sauna users, especially if you’re concerned about hydration.

Conducted on a group of inactive students, the study found that the amount of body mass lost (BML) through sweating in a dry sauna directly correlates with an individual's BMI. Underweight individuals experienced the least BML, normal weight individuals lost more, and overweight or obese individuals saw the highest levels of BML.

These findings underline that hydration needs vary based on body weight. Overweight and obese sauna users lose more fluids. Those with a higher BMI may need to up their water and electrolyte consumption to compensate for the higher rates of fluid loss.

The study suggests using specific equations based on a person’s BMI to estimate fluid loss and guide adequate hydration during sauna sessions. All the same, staying hydrated means you need to understand and respond to your body’s unique requirements in the (infrared) sauna, more than following some rule or formula.

High-Risk Sauna Users

Not only people with higher BMI have dehydration risks. Who else faces an increased chance of dehydration whether in the sauna, infrared sauna, infrared sauna blanket or a PEMF mat?

Elderly individuals: Older adults are more susceptible to dehydration and overheating. As we age, our bodies become less efficient at regulating temperature and conserving water. Additionally, elderly individuals might have a diminished sense of thirst.
People taking certain medications: Medications that affect hydration levels or thermoregulation, such as diuretics, beta-blockers, or anticholinergics, can increase the risk of dehydration and overheating.
Athletes and those engaging in intense physical activity: Athletes or individuals who have engaged in intense physical activity may already be dehydrated or overheated due to their exercise. Using a sauna without proper rehydration can exacerbate these conditions.
Pregnant women: Pregnancy increases the risk of dehydration, and overheating may pose risks to fetal development, particularly during the first trimester.

Certain medical conditions can make people more vulnerable to dehydration and overheating in saunas. These include:

Chronic respiratory diseases: Conditions like chronic obstructive pulmonary disease (COPD) or asthma may find that the heat exacerbates their respiratory symptoms, potentially leading to dehydration.
Cognitive impairments or mental health conditions: Those with cognitive impairments or certain mental health conditions may not adequately perceive or respond to the signs of dehydration and overheating.
Some skin conditions can impair sweating, making it harder for the body to cool down efficiently in a sauna.
Kidney problems can affect the body's ability to regulate fluid balance, making proper hydration in the sauna even more critical.
Heart conditions: Inividuals with heart diseases, including heart failure or arrhythmias, may be at higher risk, as overheating and dehydration can strain the cardiovascular system.
Diabetes: Especially those with poorly controlled blood sugar levels may have impaired sweating and might be more prone to dehydration. Additionally, fluctuations in blood sugar levels can be affected by the heat and fluid loss.

Note that also alcohol consumption can impair the body's ability to regulate temperature and increase the risk of dehydration. Using a traditional sauna or infrared sauna while under the influence of a large amount of alcohol can substantially increase your risk of overheating and dehydration.

Spotting Dehydration

Dehydration in a sauna might not always be obvious. Beyond the telltale signs of thirst and dry mouth, subtle symptoms like lightheadedness or an accelerated heartbeat are key indicators.

It’s important for active individuals to recognize these signs. Regular sips of water or electrolyte supplements effectively hold off dehydration. The website of WebMD [3] takes a detailed look at dehydration and its symptoms.

After the Sauna

Your hydration strategy shouldn’t end as you exit the sauna. This post-sauna phase is the time to replenish lost fluids, to avoid dehydration. Water should be your go-to drink, but don’t shy away from other drinks or snacks that are high in water content.

Athletes may find electrolyte drinks or supplements of great help during this recovery phase.

Diane Sargent

References

1. U.S. Department of Health & Human Services, Fact Sheet: Dietary Supplements for Exercise and Athletic Performance, Office of Dietary Supplements, https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

2. Frank Möckel et al., Influence of water-filtered infrared-A (wIRA) on reduction of local fat and body weight by physical exercise, PubMed, https://pubmed.ncbi.nlm.nih.gov/19675696/

3. WebMD, Dehydration: Signs, Symptoms, and Effects, https://www.webmd.com/a-to-z-guides/dehydration-adults

Want to quench your thirst with something other than water? Check out our articles

What To Drink With Your Sauna Sessions

Refreshing Sauna Drink Recipes To Make Yourself

Shower Before Or After Infrared Sauna?