Refreshing Sauna Drink Recipes To Make Yourself

HOW TO PREPARE FRESH COCONUT WATER

The liquid from a fresh young green coconut is a delightful beverage. It is especially beneficial after activities like sauna sessions where you need to restore fluids and electrolytes [1]. 

Tools and Ingredients

• Look for a young green coconut that feels heavy for its size and has some water sloshing inside when you shake it.
• A sturdy knife or a cleaver is necessary to safely open the coconut.
• For drinking directly or creating an opening to pour out the water you’ll need a straw, hammer and nail (optional).

Preparation

1. Clean the Coconut: Rinse the coconut under cold water and free it from any debris.
2. Find the Soft Spot: Examine the top of the coconut. You'll usually see three marks (also called eyes). One of these is generally softer than the others. If you're using a straw, this is where you'll want to create your hole.
3. Puncture the Soft Spot: If you plan to drink directly from the coconut, use a clean hammer and nail to puncture the soft spot. Then, insert a straw and enjoy.
4. Opening the Coconut: If you want to pour the coconut water out or use it for other purposes, you'll need to open the coconut more significantly. Hold the coconut in one hand and carefully use your sharp knife or cleaver to tap around the coconut's equator. Rotate the coconut and keep tapping until you hear a crack. You can then pry it open over a bowl to catch the water.
5. Collect the Water: Once opened, pour the coconut water into a clean container. If you notice any bits of the husk or shell in the water, you can strain it through a fine sieve or cheesecloth.
6. Store or Enjoy: Fresh coconut water is best enjoyed immediately but can be stored in the refrigerator for 24-48 hours. Note that it might pick up flavors from other foods in your fridge, so it's best kept in a sealed container.
7. Use the Flesh: Don't waste the coconut flesh! It's nutritious and can be scooped out and eaten fresh, blended into smoothies, or used in recipes.

BEFORE SAUNA DRINKS

DURING SAUNA DRINKS

Infused Water recipes

General tips when making infused water

• Feel free to adjust the amount of each ingredient based on your flavor preferences and the intended use.
• You can often refill the water 2-3 times before the flavors begin to fade. 
• Infused waters can be kept in the refrigerator for up to 24-48 hours. After this, the fruits may start to decompose and affect the flavor.

Citrus Mint Refresh

This blend of citrus and mint gives a cooling, revitalizing boost

Ingredients

• 1/2 a lemon, thinly sliced  (vitamin C/electrolytes)
• 1/2 a lime, thinly sliced  (vitamin C/electrolytes)
• 1/2 an orange, thinly sliced  (vitamin C/electrolytes)
• 10-15 fresh mint leaves (digestive)
• 1 liter of water

Preparation

1. In a pitcher or large jar, layer the citrus slices and add mint leaves on top.
2. Muddle the mint gently to release its oils.
3. Fill the container with water and let it infuse in the refrigerator for at least 3-4 hours.

Berry Cucumber Splash

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

Ingredients

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

Preparation

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

Tropical Twist

A real sauna energizer

Ingredients

• 1/2 cup pineapple chunks (digestive/vitamin C)
• 1/2 mango, thinly sliced (vitamin A and C)
• 4-5 fresh basil or mint leaves (digestive)
• 1 liter of water

Preparation

1. Combine pineapple, mango, and basil or mint in a large jar or pitcher.
2. Muddle the herbs slightly.
3. Add water and refrigerate for a few hours, allowing the flavors to meld together.

Apple Cinnamon Soother

A soothing spicy quencher

Ingredients

• 1 apple, thinly sliced (digestive, vitamin C)
• 1-2 cinnamon sticks or 1 teaspoon ground cinnamon (anti-inflammatory/digestive)
• 1 liter of water

Preparation

1. Add apple slices and cinnamon sticks to a pitcher.
2. Fill with water and stir to combine the flavors.
3. Let it infuse in the refrigerator overnight for a deeper, spiced flavor.

Lemon & Ginger Infusion

A spicy digestive supporting mingle

Ingredients

• 1 large lemon (vitamin C/electrolytes)
• 2-inch piece of fresh ginger root (anti-inflammatory/digestive)
• 1 liter of water

Preparation

1. Thinly slice the lemon and ginger. No need to peel the ginger if it's been washed clean.
2. Place the lemon and ginger slices in a large jar or infuser bottle.
3. Fill the jar with water. For added flavor, you can slightly muddle the lemon and ginger in the water.
4. Let the mixture infuse for at least 1-2 hours in the refrigerator. For a stronger infusion, you can prepare it the night before.
5. Once infused to your liking, pour into a heat-proof bottle if you're bringing it into the sauna. Serve chilled or at room temperature.

Watermelon Rosemary Quencher

A refreshing botanical twist 

Ingredients

• 1 cup watermelon cubes (potassium/magnesium/vitamin A, b6 and C)
• 2 sprigs of fresh rosemary (vitamin C/antioxidants)
• 1 liter of water

Preparation

1. Add watermelon and rosemary to your infusion container.
2. Muddle the rosemary gently.
3. Fill with water and refrigerate, letting it sit for a few 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 a lemon, thinly sliced (vitamin C/electrolytes)
• A few fresh mint leaves (digestive)
• 1 liter of water

Preparation

1. Brew 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 enjoying.

Herbal Hydration Blend

A gentle nourished concoction of nettle, lemon balm and elderflower

Ingredients

• 1 tablespoon dried nettle leaves  (vitamins A, C and K1/anti-inflammatory)
• 1 tablespoon dried lemon balm leaves (digestive/anti-inflammatory)
• 1 tablespoon dried elderflower (vitamin C/antioxidants)
• 1 liter of water

Preparation

1. Combine the dried herbs in a large teapot or heat-resistant infusion jar.
2. Pour boiling water over the herbs and let them steep for about 15-20 minutes. This will create a strong infusion.
3. Strain the herbs from the infusion. Let the herbal tea cool to room temperature, or chill it in the refrigerator.
4. Pour the cooled herbal blend into a bottle for easy transport to the sauna.
5. Drink the herbal infusion at room temperature or chilled, as you prefer, during your sauna session for a mineral-rich hydrating experience.

AFTER SAUNA DRINKS

Cherry Berry Antioxidant Blast

A powerful antioxidant punch with a touch of 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 a splash of apple juice
• Optional: Ice cubes 
• Optional: Sweetener (honey or maple syrup) to taste 

Preparation

1. Place the frozen cherries and mixed berries in a blender.
2. Add water or a splash of apple juice to the blender.
3. Optionally, add ice cubes for a colder drink.
4. If desired, sweeten the blend with honey or maple syrup to taste.
5. Blend until the mixture is smooth and all ingredients are well incorporated.
6. Pour the cherry berry antioxidant blast into a glass.

Sauna Smoothies

Green Energizer

A refreshing, nutrient-dense surge of energy.

Ingredients

• 1 cup spinach (vitamins A, C and K1/antioxidant/electrocytes) 
• 1 small banana (vitamin B6 and 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 until creamy.

Berry Hydration Boost

A hydrating, nutrient-rich berry delight 

Ingredients

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

Preparation

1. Blend berries, banana, and celery with water or herbal tea until smooth.
2. Add protein powder and chia seeds; blend until well mixed.

Tropical Recovery

A lush fusion of leafy greens and tropical pineapple

Ingredients

• 1 cup kale or spinach (vitamins A, C and K1/antioxidant/electrocytes) 
• 1 cup pineapple chunks (digestive/vitamin C)
• ½ banana (vitamin B6 and C/potassium/magnesium)
• ½ cucumber, sliced (potassium/magnesium)
• 1 scoop protein powder
• 1 tablespoon peanut butter (vitamin E, magnesium/protein)
• 1 cup coconut water (electrocytes)

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 concoction of spinach, fresh orange, and cucumber

Ingredients

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

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

A sumptuous blend of earthy beets, creamy banana, and tart raspberries

Ingredients

• 1 cup beets, cooked and sliced (potassium/minerals)
• 1 small banana (vitamin B6 and 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 tropically inspired, nourishing drink that lights up your well-being

Ingredients

• 1 cup mango chunks (vitamin A and C)
• ½ banana (vitamin B6 and C/potassium/magnesium)
• ¼ cup carrot, chopped (vitamin A, K and 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)

Preparation

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

Diane Sargent

References

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

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

Curious for more ideas to enhance your sessions? Check these out next