If you’re into health and wellness, there’s no doubt you will have come across the Sauna. Whether you’re a regular sauna-goer or considering starting, this blog post will give you the ins and outs of the sauna, and undoubtedly teach you something new.

Originating in Finland over 2000 years ago, saunas have long been praised for their therapeutic benefits. From aiding muscle recovery to promoting relaxation and detoxification, the sauna is a versatile addition to any wellness routine.

But how do we maximise its benefits and avoid any potential downsides?

Sweating already?

Sweating, whether from a sauna session or an intense workout, can boost immunity, improve circulation, and clear out heavy-metal toxins from the body. Unfortunately, sweating also depletes our electrolytes and, if we’re not sensible, this can lead to dehydration – the arch nemesis of wellness.

So, how do we stay hydrated, maintain our electrolytes, and have the sauna success we never knew we needed?

Electrolyte Insight

Electrolytes are charged minerals that regulate fluid balance, muscle contraction, and nerve function. Dehydration, often caused by a loss of electrolytes, can cause symptoms such as muscle cramps, dizziness, and fatigue.

Simply drinking water often isn’t enough to rehydrate fully because water alone doesn't replace these critical minerals. Without electrolytes, the body can’t retain water effectively, impairing hydration.

Which electrolytes do we need to look out for?

1. Sodium: The Hydration Gatekeeper

Sodium is the most abundant electrolyte lost in sweat and plays a vital role in helping the body retain water. It facilitates regulated water distribution both inside and outside cells and is integral for nerve and muscle function.

Post-sauna, replenishing sodium can be achieved by consuming salty foods like nuts, or even adding a pinch of sea salt to water.

2. Magnesium: The Muscle Relaxer

Magnesium plays a critical role in over 300 biochemical processes in the body, including nerve function, muscle relaxation, and energy production. It may even be responsible for reducing stress! Like sodium, magnesium is lost through sweat, and its deficiency can impair recovery and hydration.

After a sweaty sauna, foods like dark leafy greens or seeds will help recover magnesium levels.

3. Potassium: The Fluid Balance Regulator

Potassium, another key electrolyte, works in tandem with sodium to regulate fluid balance, whilst also regulating blood pressure and preventing cramps. Its importance becomes even more pronounced after a sauna session when potassium is lost through sweat.

To replenish potassium after sauna use, consume potassium-rich foods like bananas, sweet potatoes, avocados, or coconut water.

Confused or overwhelmed? Here’s your solution…

Okay, this was a lot of information, so it’s okay if you’re confused. We certainly were too when we first learned about all this.

If you’re wondering how you’re going to consume salted nuts, leafy greens, and a sweet potato straight after a sauna – don’t worry – there are alternative means to recover your electrolytes.

The currents strategies for post-sauna hydration include:

• Electrolyte-rich drinks (e.g. Powerade) - whilst we support this option, and followed this path ourselves, these drinks are often filled with artificial ingredients and you may not like the taste.

• Drinking lots of water - Studies show that drinking water without electrolytes can dilute the sodium and other essential minerals in the bloodstream – not a good idea.

• Homemade electrolyte solution – only for the hardcore electrolyte enthusiasts. Buying a kilo of magnesium from an online retailer seems like a bit of a faff to us.

Luckily, there’s a brand-new option on the market Aura Coffee's Athletic Performance Blend This coffee contains each of your electrolytes in generous portions, a sensible and consistent dose of caffeine, and also a number of other athlete-focused ingredients.

We recommend having an iced Aura Coffee post-sauna along with a piece of fruit or sugary snack (glucose has been shown to aid electrolyte reuptake). This is not only delicious but will also help you overcome any post-sauna slump and allow you to maintain your productivity.

For optimal hydration, aim to sip your Aura Coffee slowly after your sauna session – if you can resist drinking it all at once. Make sure to eat something alongside your Aura Coffee, to help your body absorb the electrolytes most effectively and ensure long-lasting hydration.

Conclusion

Sauna therapy offers tremendous health benefits. However, the intense heat and sweating require careful post-sauna hydration strategies. Sodium, magnesium, and potassium are vital electrolytes that play critical roles in rehydration, muscle recovery, and overall health. And our favourite way to replenish these? Aura Coffee's Athletic Performance Blend.