How to sweat smarter, feel better afterward, and avoid the “post-sauna crash” in Cleveland
Quick Sauna Hydration Guide
- Before sauna (30–90 minutes): Sip water steadily. If you tend to crash after sauna or sweat heavily, consider electrolytes before you sweat.
- Between rounds (cool down): Sip water. If you’re doing multiple rounds or contrast therapy (sauna + cold plunge), this is a great time for electrolytes.
- After sauna (within 60 minutes): Drink water again and consider electrolytes if you feel “flat,” headachy, or depleted.
If you love sauna but sometimes leave feeling a little… off—headachey, drained, lightheaded, unusually tired, or weirdly foggy—there’s a good chance it’s not the heat itself. It’s what the heat pulled out of you.
In a traditional sauna, you’re not just losing water. You’re losing electrolytes—the minerals that help your body hold onto fluid, support energy, regulate muscles, and keep your nervous system steady. When you don’t replace them intelligently, sauna can go from “reset” to “wrecked.”
At SoulSpace in Cleveland’s Gordon Square / Detroit Shoreway, minutes from Ohio City, we’re big on sauna as a practice—not a punishment. Hydration and electrolytes are the foundation that make sauna feel clean, luxurious, and repeatable.
This is your real-life guide to sauna hydration and electrolytes—how to build a routine that keeps you feeling amazing.
Why hydration matters in sauna (and what you lose when you sweat)
Sauna creates heat stress. Your body responds by sweating to cool down. That sweat is primarily water—but it also carries electrolytes.
When you lose fluid and minerals without replacing them, you can feel:
- tired or depleted after sauna
- lightheaded during cool down
- crampy later that day or overnight
- headachey
- “hungover” even if you didn’t drink
- unusually thirsty or dry
Hydration isn’t a side note. In a real sauna routine, hydration is part of the session.
What electrolytes are (and why water alone may not be enough after sauna)
Electrolytes are charged minerals that help your body function. The big ones people talk about are:
- Sodium (fluid balance, nerve signaling)
- Potassium (muscle function, fluid regulation)
- Magnesium (muscle relaxation, recovery support)
- Chloride (fluid balance, digestion support)
When you sweat, you lose water and some of these minerals. If you only replace water, you can still feel depleted—especially if you sweat heavily or do multiple rounds.
Think of it like this:
- Water refills the tank
- Electrolytes help your body hold and use that water effectively
That’s why “electrolytes for sauna” is such a real thing in sauna culture.
Signs you need electrolytes after sauna (not just water)
You may benefit from adding electrolytes if:
- you sweat a lot (you’re a “dripping” sweater)
- you do more than one sauna round
- you combine sauna with cold plunge (contrast therapy)
- you work out before sauna
- you get headaches after sauna
- you feel wiped for hours afterward
- you sauna frequently (2–4x/week)
- you crave salty foods after sauna
Not everyone needs electrolytes every time. But if any of the above sounds like you, electrolytes are the upgrade that makes sauna feel dramatically better.
The SoulSpace sauna hydration protocol (before, between rounds, after)
Here’s a practical sauna hydration plan you can follow in Cleveland whether you’re coming from Ohio City, Detroit Shoreway, Gordon Square, or anywhere on the West Side.
1) Pre-sauna hydration (30–90 minutes before)
Goal: arrive hydrated—not catching up.
- Sip water steadily
- If you’re prone to post-sauna depletion, add electrolytes before you sweat
- Avoid chugging a huge amount right before (it can make you feel sloshy)
Pro tip: If you’re coming in already dehydrated (coffee all morning, not much water), sauna will feel harder and recovery will feel worse.
2) Between rounds: hydrate during cool down
Goal: replace what you’re losing in real time.
- Sip water during your cool down
- If you’re doing multiple rounds or sweating heavily, this is a great time for electrolytes
- Keep it calm—hydration works best when you’re steady
3) After sauna: rehydrate within 60 minutes
Goal: leave restored, not drained.
- Drink water again
- Consider electrolytes if you sweat a lot or feel “flat” afterward
- Pair with something simple like a light snack if that helps you feel grounded
This is how you avoid the classic trap: “I felt great in sauna, then crashed an hour later.”
Best electrolytes for sauna: what to look for
You don’t need something complicated. You need something you’ll actually use consistently.
Look for:
- A balanced electrolyte profile (not just sugar water)
- Reasonable sodium (especially if you sweat a lot)
- Minimal ingredients if you’re sensitive
Decide based on your body:
- If you cramp easily → magnesium support can help
- If you sweat heavily → sodium matters more
- If you feel weak or “flat” → overall balance matters
Important note: If you have high blood pressure, kidney issues, or are on a sodium-restricted plan, be intentional with electrolytes and check with a clinician.
Can you overdo electrolytes for sauna?
Yes—especially if you treat them like a drink you need all day, every day.
Too many electrolytes (especially sodium) can leave some people feeling:
- puffy
- overly thirsty
- off-balance
- GI uncomfortable
The goal isn’t “more minerals.” The goal is replacement for sweat loss.
A good approach is:
- water daily
- electrolytes strategically (sauna days, heavy sweat days, training days)
Common sauna hydration mistakes (and how to fix them)
1) Going in under-hydrated
This is the #1 reason sauna feels brutal and recovery feels rough.
2) Chugging water right before you go in
It can cause nausea or discomfort. Start earlier and sip.
3) Skipping cool down hydration
If you do multiple rounds and don’t replace fluids between, you’ll feel it later.
4) Ignoring salt loss
Some people sweat out a lot of sodium (you might even notice white salt marks on clothes). If that’s you, electrolytes matter.
Contrast therapy hydration (sauna + cold plunge)
If you stack sauna and cold plunge, hydration matters even more. Contrast sessions can feel amazing—but they can also be more demanding.
If you’re doing contrast therapy at SoulSpace:
- Hydrate before
- Use electrolytes between rounds if you’re sweating heavily
- Don’t rush transitions
- Rehydrate after
This is how you keep contrast therapy feeling energizing instead of depleting.
A sauna hydration stack you can copy (45–75 minutes)
Before you arrive:
Water + optional electrolytes (if you’re a heavy sweater)
Round 1:
Sauna 8–12 minutes
Cool down:
Sip water (electrolytes if multi-round)
Round 2:
Sauna 10–15 minutes
After:
Shower
Water + electrolytes if needed
Sit for 3–5 minutes and breathe
It’s simple. And it works.
FAQ: Sauna hydration and electrolytes
1) Should I drink electrolytes before or after sauna?
If you tend to feel depleted, before can help. After is great for replenishing. For multi-round sessions, between rounds is ideal.
2) Do I need electrolytes every time I sauna?
Not always. If you sweat heavily, do multiple rounds, or feel off afterward, electrolytes are a smart add-on.
3) How much water should I drink around sauna?
Enough that you’re not thirsty and you recover well afterward. Sip steadily before and after rather than chugging.
4) Why do I get headaches after sauna?
Often it’s dehydration or electrolyte loss. If headaches persist, sauna may not be right for you in that intensity, and it’s worth checking in with a healthcare professional.
5) Can electrolytes help with cramps after sauna?
They can—especially if your cramps are related to fluid/mineral loss from heavy sweating.
6) What if I’m trying to avoid sodium?
Be cautious with electrolyte products and discuss with a clinician. Some electrolyte options are lower sodium, but sauna sweat loss often includes sodium.
7) Is coffee hydration?
Coffee isn’t a hydration strategy for sauna. If you’re a big coffee person, balance it with water earlier in the day.
What to do next at SoulSpace (day passes + memberships)
If you want your sauna sessions to feel better, last longer, and leave you feeling genuinely restored, build your routine around hydration + electrolytes—and experience it as part of a consistent practice at SoulSpace in Cleveland’s Gordon Square / Detroit Shoreway, minutes from Ohio City.
If you’re ready to make this a real routine, explore our day pass options for a full reset—or choose a membership if you want consistent sauna and contrast therapy as part of your weekly wellness practice.
SoulSpace
5605 Tillman Ave, Cleveland, OH 44102
(216) 377-1786
