What To Do After A Sauna to Maximize Health Benefits

We’re reader-supported. When you buy through links on our site, we may earn an affiliate commission.

How we care for our bodies post-sauna, specifically, what to do after a sauna, can significantly enhance the benefits we derive from this practice.

The benefits of sauna – from detoxification to improved circulation – can be enhanced by a thoughtful post-sauna routine.

In this post, we will cover proper hydration, gradual cooling, and skincare protocols that can help your body recover and thrive after a sauna session.

Let’s dive into the world of post-sauna care!

Top Pick
Electrolytes: Sports Research Hydrate

Cooling Down After a Sauna

Gradual Cooling vs. Cold Plunge: Pros and Cons

While many sauna users swear by the exhilarating effects of a cold plunge after their sauna, it’s important to note that the cooling method is largely a matter of personal preference and health considerations.

This applies equally when deciding what to do after an infrared sauna.

A 2022 review from the International Journal of Circumpolar Health found that cold plunging can provide additional benefits such as increased alertness and improved mood.

However, sudden temperature changes can be risky for individuals with certain heart conditions.

Gradual cooling, on the other hand, is a safer option for most individuals, allowing the body to adjust to the change in temperature more slowly.

It also promotes relaxation and helps maintain the calming effects of the sauna session.

How to Properly Cool Down Your Body

Post-sauna and after an infrared sauna session, you should spend at least 15-20 minutes in a cool environment, allowing your body temperature to normalize naturally.

Sipping cool water, using a fan, or simply sitting in a shaded area can be effective.

Hydration For Sauna Recovery

The heat within the sauna induces sweat, acting as a powerful detoxifier and potentially leading to dehydration.

Taking steps to rehydrate following a sauna session is crucial to the overall experience.

Related: Andrew Huberman Sauna: Complete Guide

Best Drinks to Rehydrate After a Sauna

Immediate rehydration post-sauna is essential.

While drinking water is the most straightforward way to replenish lost fluids, it may not suffice, especially after a long or intense session.

For optimal rehydration, consider beverages that hydrate and replenish the essential electrolytes lost during your sauna session.

Here are a few great options:

Drink	Benefits
Water	Helps replenish lost fluids and aids in the detoxification process
Coconut water	Rich in electrolytes such as potassium and magnesium, aiding in quicker recovery
Sports drinks	Specially formulated to rehydrate and replenish electrolytes quickly
Herbal tea	Provides hydration and soothing properties, promoting relaxation

Additionally, electrolyte powders or mixes are easy to add to water and replace critical electrolytes like sodium, potassium, and magnesium.

Foods that Help in Hydration

Hydration doesn’t have to be limited to what you drink; it can also be about what you eat.

Many fruits and vegetables have a high water content, helping contribute to your post-sauna hydration.

Additionally, these foods provide essential vitamins and minerals, promoting overall health.

Here are some hydration-friendly food options:

Food	Water Content	Benefits
Watermelon	92%	High in water and also provides essential electrolytes
Strawberries	91%	Rich in antioxidants, promoting cellular health
Oranges	88%	High in vitamin C, enhancing immune function
Cucumbers	96%	Provides hydration and soothing properties
Lettuce	96%	Low in calories and perfect for salads

Skincare After a Sauna Session

Saunas can contribute significantly to your skincare routine.

The heat from the sauna opens up your pores and increases circulation, bringing more nutrients to the skin surface and promoting a healthier complexion.

A study in Dermatology reported improved skin moisture and complexion with sauna use.

However, to fully reap these benefits, following a post-sauna skincare routine is crucial.

Related: Best Red Light Therapy Bed

Effective Skincare Routine Post-Sauna

When you exit the sauna, particularly an infrared one, your skin is uniquely receptive due to the heat-induced pore opening.

This provides a perfect opportunity to enhance your skincare routine.

Here are the key steps for an effective post-sauna skincare routine:

Step	Action	Benefits
1	Cleanse	Use a gentle cleanser to remove any sweat and impurities brought to the surface during the sauna.
2	Tone	Apply a soothing, alcohol-free toner to balance the skin’s pH and prepare it for further treatment.
3	Serum	A hydrating serum with hyaluronic acid or vitamin C can deeply penetrate and hydrate the skin, thanks to open pores.
4	Moisturize	A moisturizing cream or lotion helps lock in hydration and reinforces the skin’s natural barrier.
5	Sunscreen (for day)	If your sauna session was during the day, always finish with a broad-spectrum sunscreen to protect your skin.

While it might be tempting to use strong exfoliants or astringents post-sauna, it’s advisable to avoid these as they can irritate the skin.

Instead, opt for gentler products that nourish and hydrate your skin.

Sauna and Skin Detoxification

Saunas, and specifically infrared saunas, aid in the body’s natural process of detoxification.

Unlike traditional saunas, infrared saunas use infrared panels to generate heat, penetrating deeper into the skin, stimulating the sweat glands at a deeper level.

This results in a more efficient release of toxins, leading to a healthier, more radiant complexion.

Sauna may help excrete heavy metals.

Lead is excreted 14x more in sweat, and cadmium is excreted 11x more in sweat than urine.

A dietary source of cadmium and lead is dark chocolate. A recent Consumer Reports analysis found high levels in some common chocolate bars.
— Dr. Rhonda Patrick (@foundmyfitness) December 22, 2022

So, by combining the heat of a sauna with an effective post-sauna skincare routine, you’re maximizing the potential benefits to your skin.

Whether through enhanced detoxification, better product absorption, or increased hydration, this routine is your key to glowing, healthy skin.

FAQ

What is best to do after an infrared sauna?

After an infrared sauna, the best thing to do is to cool down gradually, rehydrate, cleanse your skin, and practice relaxation techniques.

What not to do after an infrared sauna?

Avoid strenuous exercise immediately after an infrared sauna session.

Also, it’s best not to consume alcohol as it can increase dehydration.

Should I shower immediately after an infrared sauna?

A lukewarm shower can be taken after an infrared sauna to rinse off sweat and cool down the body.

However, avoid hot showers, as they can dry out your skin.

What is best to eat after an infrared sauna?

Eating foods high in water, like fruits and vegetables, can aid in rehydration.

A balanced meal that includes protein and carbohydrates is also recommended.

Should you wipe sweat off after an infrared sauna?

While in the infrared sauna, let your sweat evaporate naturally for optimal detoxification. After the sauna, a shower can rinse off any remaining sweat.