Rethink your drink Post-Sauna
Staying hydrated is an important health behavior all the time, but it’s also one key element to keep top of mind as you incorporate SweatHouz infrared sauna sessions into your routine. Say hello to a healthy sweat!
Hydrating Basics
Water is essential for life! Our bodies are made of about 50-70% water, and water is used by almost every physiological system and metabolic process – from circulation and digestion to heat regulation and brain function (1, 5). Think of hydration itself as a process; you’re constantly drinking and consuming fluids, while your body simultaneously uses those fluids to survive and thrive.
How much water do I need?
Hydration is the most important, yet often overlooked, part of a healthy diet. Despite common perceptions that drinking 8 glasses of water a day is sufficient, no one-size-fits-all daily fluid intake recommendation exists (1, 3). For most adults, consuming around 17-20 ounces of fluids every 3-4 waking hours is sufficient. But, please recognize that hydration needs differ from person to person based upon
- Age
- Body size and composition
- Physical activity levels
- The Environment
- Life stage (i.e. during pregnancy)
Learn more about your individual hydration needs and calculate your ideal intake based on your age using this formula provided by WW. And, keep in mind that your water intake needs can vary day-to-day, based on behaviors, like what you’re drinking, how tough your workout is, and whether or not you’re exposed to a hot environment like the infrared sauna (2, 3).
The good news? All fluid you consume, even coffee and the water from food like fruits and vegetables, counts toward your daily water intake. While all beverages can fit into a healthy lifestyle, the Dietary Guidelines for Americans recommends that most of our water comes from low-in-calorie beverages, like fat-free and low-fat milk, 100% juice, and water itself (1).
How can I tell if I'm dehydrated?
While scientists and athletic trainers have advanced protocols for monitoring hydration status, one simpler method to consider is checking your urine color. On a 1 (almost clear) to 8 (dark yellow) scale, you’re aiming for somewhere around a 3 – or straw-colored urine (3, 4). Aside from dark colored urine, dehydration is also associated with unfavorable symptoms, like:
- Thirst
- Fatigue
- Headache
- Dizziness
- Vomiting
By the time the sensation of thirst kicks in, you may already be 1% dehydrated, and physical and mental performance is compromised when we’re about 2%-3% dehydrated (3).
What is Sweat? And How does Sweat Rate Relate to Water Intake?
Daily sweat loss is influenced by metabolic rate, your behaviors and your environment (3, 4). Environmental factors that modify sweat losses include clothing worn, temperature, humidity levels, and even air motion. Therefore, it’s important to recognize that considerable variability will exist for daily sweat losses among different people. You likely sweat more on days you book infrared sauna sessions than on days when you focus on cold plunging and the Recovery Room, for instance.
Tell Me More about Electrolytes and Rehydration Post-Sweat!
As a guiding principle, members need to drink up to 25 percent more liquid than the amount lost during the sauna session if they’re rehydrating with an electrolyte solution. If they choose plain water, they may need to consume about 50% more fluid than they lost to sweat. Said another way, adding electrolytes, like the Drink LMNT packets available across our locations, to your water post-sweat can make rehydration more efficient.