Drinking in the sauna: before, during the breaks and afterwards
The same questions about drinking in the sauna come up again and again: may I drink in the cabin? How much beforehand? What after the last round? The short answer: not in the cabin, yes during the breaks, enough afterwards. The somewhat longer answer is in this guide – with a routine for your sauna day, suitable drinks, typical mistakes and tips on how to bring your drinks for the relaxation room.
Contents12
- Why drinking matters when you use the sauna
- Drinking before the sauna
- Drinking in the sauna: why not in the cabin?
- Drinking during the breaks
- Drinking after the sauna
- Which drinks are suitable?
- Drinking in the sauna in summer and in winter
- A routine to take with you
- Bringing drinks for the relaxation room
- Typical mistakes
- Conclusion
- Frequently asked questions
Why drinking matters when you use the sauna
In the sauna you sweat. That's intended and part of a sauna round. Through sweat, the body loses fluid – the more, the longer and more often you use the sauna. Exactly how much depends heavily on you, the temperature, the duration and the number of rounds – so a blanket figure isn't very helpful.
What is clear, though: this fluid should be replaced. If you drive home after three rounds with a dry mouth, you've drunk too little. Important: it's about replacing, not about "more is better". For health questions, for example if you have to watch your fluid intake because of a medical condition, talk to your doctor beforehand.
Drinking before the sauna
Don't go into the first round thirsty. It's common to drink normally throughout the day and have another glass of water or tea before the first round. Large amounts right before a sauna round are rather unpleasant, though – sitting on the bench with a full stomach isn't very relaxing.
- drink quite normally throughout the day,
- a glass of water or herbal tea before the first round,
- avoid heavy meals and large amounts of drink right beforehand,
- no alcohol before the sauna.
Drinking in the sauna: why not in the cabin?
People usually don't drink inside the sauna cabin itself. There are several reasons for this:
- Heat: drinks heat up quickly in the cabin, and containers can get very hot.
- Safety: glass can break, and spilled drinks make benches and floors slippery.
- Peace and hygiene: the cabin is for the sauna round. Drinks, snacks and phones stay outside.
- House rules: in many saunas it is explicitly not welcome. Some facilities don't allow glass bottles in the relaxation area either.
A sauna round usually lasts only a few minutes. You can easily manage that time without a drink. How long a round should last is explained in How long to stay in the sauna?.
Drinking during the breaks
The breaks between rounds are the right moment for drinking in the sauna. After cooling down and a short rest, take a few sips of water or tea. Better smaller amounts regularly than half a litre at once in every break.
Many people drink calmly right after cooling down, before lying down on the lounger. How best to cool down is explained in our guide Cooling down after the sauna.
Drinking after the sauna
Drinking after the sauna is mainly about replacing the fluid you've lost. Common choices are water, mineral water, juice spritzers and unsweetened teas. You're welcome to drink something on the way home too.
Alcohol, such as a beer after the sauna, is a tradition in some sauna cultures, but it's not suitable for replacing fluid. If you're driving, you'll skip it anyway.
Which drinks are suitable?
An overview of common drinks around a sauna day:
| Drink | Suitability | Note |
|---|---|---|
| Water (still or sparkling) | very good | the classic for breaks and afterwards |
| Herbal or fruit tea | very good | warm or cooled, unsweetened |
| Juice spritzer | good | mix with plenty of water |
| Coffee | in moderation | better for warming up afterwards than between rounds |
| Soft drinks, energy drinks | less suitable | lots of sugar |
| Alcohol | not suitable | neither before nor between rounds |
Warm or cold?
That's a matter of taste. In summer, many reach for cool water after cooling down; in winter, for warm tea. Some find ice-cold drinks in big gulps right after a hot round unpleasant – then it's better to drink a little more slowly or choose a drink that isn't quite so cold.
Drinking in the sauna in summer and in winter
The season mainly changes what you like to drink – less whether you drink. In summer, the heat of the day often comes on top of sweating in the cabin. Then it's worth deliberately drinking a little more before your sauna visit and keeping a cool bottle of water ready for the breaks. In winter, the air outside and in heated rooms is often dry, and many prefer warm tea in the breaks to cold water.
Especially if you cool down in the fresh air in winter after a round, it's easy to underestimate how much you've sweated. Thirst comes later in the cold. So plan the sips during the breaks firmly instead of waiting to feel thirsty.
A routine to take with you
- At home: fill a bottle with water or tea, drink normally throughout the day.
- Before the first round: a glass of water or a few sips from the bottle.
- Sauna round: the drink stays outside.
- After cooling down: drink a few sips calmly, then rest.
- Further rounds: repeat the same way.
- After the last round: drink enough to make up, also on the way home.
If you're spending a whole day at the sauna, you'll find more tips in Planning a whole sauna day.
Bringing drinks for the relaxation room
Whether you may bring your own drinks is up to each sauna. Where it's allowed, a closed bottle has proven itself – glass bottles are often not welcome in sauna areas. A double-walled stainless steel bottle brings two advantages: it keeps your drink at the desired temperature, and it stays dry on the outside. According to the manufacturer, our IZY bottles keep drinks hot for up to 12 hours and cold for up to 24 hours, and no condensation forms on the outside. So nothing gets wet in your sauna bag next to your bathrobe and hammam towel.
- IZY x Pip Studio "La Dolce Vita" thermos bottle – 500 ml, playful pattern, leak-proof screw cap, in a round gift tin.
- IZY Bottles Van Gogh Flowers thermos bottle – 500 ml, colourful floral design, leak-proof screw lid.
You'll find both in the IZY collection. What else belongs in the bag is shown in our checklist Packing your sauna bag.
Typical mistakes
- Going into the first round thirsty: if you've hardly drunk all day, you start with a deficit.
- Taking a drink into the cabin: unusual, often not allowed and impractical.
- Everything at once: a litre in one go after the last round is unpleasant. Better to drink spread out.
- Alcohol between rounds: doesn't belong in the sauna.
- Forgetting drinks: especially on long sauna days, your own supply is worthwhile where the sauna allows it.
Related reading: How much water a day? The DGE guidelines explained simply · Drinking in winter: why it is harder and what helps · After-work sauna: relaxed in two hours after the working day
Conclusion
Drinking in the sauna is easy if you remember one rule: drink normally beforehand, not in the cabin, in small sips during the breaks and enough afterwards to make up. Water, unsweetened tea and juice spritzers are the best choice; alcohol stays away. A closed, insulated bottle keeps your drink at temperature in the relaxation room – provided the house rules allow your own drinks.
Frequently asked questions
Can you drink in the sauna cabin?
Usually not. Drinks quickly get warm in the heat, glass can break and many saunas don't allow it. You drink during the breaks.
What's the best drink after the sauna?
Water, unsweetened herbal or fruit tea and juice spritzers with plenty of water are common, well-suited drinks.
How much should I drink after the sauna?
That depends on you, the duration and the number of rounds. The aim is to replace the fluid you've lost. If you have health restrictions, check with your doctor.
Is beer after the sauna okay?
Alcohol isn't suitable for replacing fluid. If at all, then only at the very end – and not if you're still driving.
Can I bring my own drinks to the sauna?
Each sauna decides for itself. If in doubt, ask at reception. Glass bottles are often not allowed in sauna areas.
Personally written by Martin – founder of BeachAndSteam and sauna operator at Lake Kulkwitz for more than 18 years.