Eat Before a Sauna? Here’s What You Should Actually Know
How you feel during and right after a sauna has a lot to do with how you support yourself beforehand, especially with food and hydration.
Sauna and cold plunge sessions can feel really good when your body is supported properly. People often leave feeling relaxed, clear-headed, grounded, or energized. Food and hydration help support those feelings so you can actually enjoy the experience instead of feeling drained afterward.
This is not about doing things perfectly. It is just about giving your body what it needs so the sauna feels as good as it’s meant to.
A lot of people focus on the sauna itself and forget that what happens before and after matters just as much. Small choices around food and hydration can make the experience feel smoother and more enjoyable without changing anything about how long you stay in or how many rounds you do.
Why eating before a sauna matters
A sauna asks your body to work a little harder than usual. You are sweating. You are losing fluids. You are warming up and then, if you are cold plunging, cooling down again.
When you eat beforehand, your body has something to work with. People usually feel more steady, more comfortable in the heat, and better afterward when they are not running on empty.
You do not need a full meal. You just want enough support so your body does not have to pull from empty reserves.
Eating beforehand also helps people relax into the experience. When the body feels supported, it is easier to stay present in the sauna instead of thinking about how long you have left or whether you should get out early.
This is especially helpful if you plan to do more than one round. Supporting yourself from the start tends to make the whole session feel more balanced.
Should you eat before a sauna?
For most people, yes.
Going into a sauna without eating anything beforehand works fine for some people, but many notice they feel better when they have had something to eat. Especially if you are doing both sauna and cold plunge, a little food beforehand tends to make the whole experience feel easier.
A good general guideline is to eat something light about an hour to an hour and a half before your session.
This does not need to be exact. Some people feel best eating closer to their session, others prefer a bit more time. The goal is simply to avoid going in feeling depleted.
If you are unsure, paying attention to how you feel during and after your session is usually the best guide.
What to eat before a sauna
You do not need anything fancy here. Simple foods that are easy to digest work best.
A good pre-sauna snack or meal usually includes:
some carbs for energy
a bit of protein
and a little salt
Some easy options:
yogurt with fruit
cottage cheese and berries
eggs with toast or potatoes
oatmeal with fruit and a pinch of salt
bone broth or a light soup
These foods give your body enough fuel without feeling heavy once you are in the heat.
If you tend to overthink food choices, this is a good place to simplify. There is no perfect option. Familiar foods that you already tolerate well are usually the best choice.
Is it better to sauna on an empty stomach?
This really depends on the person.
Some people feel totally fine doing a sauna on an empty stomach. Others feel much better when they eat something beforehand. If you tend to feel lightheaded when you skip meals, or if you plan to do multiple rounds of sauna and cold plunge, eating beforehand usually helps.
There is no rule here. Pay attention to how your body responds and adjust from there.
If you are experimenting with fasted sauna sessions, it can help to keep sessions shorter and see how you feel before making it a regular habit.
What to avoid before a sauna
Certain things tend to make the sauna feel less comfortable.
Eating a very heavy meal right before can feel uncomfortable in the heat. Alcohol and too much caffeine can make it harder to stay hydrated. Very sugary snacks can sometimes lead to feeling off once you start sweating.
Keeping things simple before your session usually works best.
If you are unsure, err on the side of lighter meals and familiar foods. This helps reduce the chance of feeling uncomfortable once you are in the sauna.
Hydration before sauna and cold plunge
Hydration makes a big difference in how the sauna feels, especially if you are doing both sauna and cold plunge.
When you sweat, you lose fluids and minerals. That is why hydration is not just about drinking water, but about supporting your body with minerals as well.
Before your session, mineral water, water with a pinch of sea salt, or diluted coconut water can all be helpful. These options support hydration without feeling heavy.
At Setri, herbal teas are offered as part of the experience, and this is more than just a cozy add-on. Many herbs naturally contain trace minerals that support hydration and replenishment, especially after sweating.
Herbal teas also support the body in a gentle way. Warm tea can help you feel more grounded between rounds, support hydration without overdoing fluids, and make the transition between heat and cold feel smoother.
Sipping herbal tea throughout your session is an easy way to stay supported without needing to think too much about it.
During your sauna and cold plunge session
You are not eating during the sauna, but what you drink between rounds still matters.
Some people like to sip tea between rounds. Others prefer water. Some do a mix of both. There is no right way to do it.
The goal is simply to stay lightly supported without overdoing it. Small sips are usually enough.
If something feels good, keep doing it. If it does not, you do not need to force it.
What to eat after a sauna
After your sauna or sauna and cold plunge session, your body is settling back into balance. This is a good time to support yourself with fluids and food.
Start with hydration
Right after your session, focus on drinking something with minerals. Mineral water, bone broth, or simple electrolyte drinks are good options.
This helps replace what you lost through sweating and supports how you feel afterward.
Follow with a normal, nourishing meal
Within the next hour or two, eat a meal that feels grounding and satisfying.
This usually includes:
protein
carbs
healthy fats
salt
Examples:
eggs with roasted vegetables
fish with rice and greens
chicken with squash and olive oil
yogurt with fruit and nuts
soups or stews
This helps you feel steady and supported after your session.
Eating after a sauna can also help the calming effects last longer instead of wearing off quickly.
What usually does not feel great after a sauna
Right after a sauna or cold plunge, most people feel best when they avoid skipping food, drinking alcohol, or rushing straight back into stress.
Giving yourself time to eat, hydrate, and warm back up helps the experience feel complete.
Even a small meal or snack can make a difference if a full meal is not appealing right away.
How food supports the benefits of sauna and cold plunge
When people eat and hydrate in a way that supports their sauna sessions, they often notice:
the heat feels easier
recovery feels smoother
energy stays more even
the calming effects last longer
Food does not need to be complicated to be helpful. Small, consistent choices before and after your session can support how the experience feels overall.
This approach also makes it easier to enjoy sauna and cold plunge regularly instead of feeling like you need extra recovery afterward.
About the Author
Written by Meagan Murtonen, a Certified Holistic Nutritionist who takes a simple, whole food approach to nourishment. Learn more at meaganmurtonen.com
Visiting Setri Nordic Spa in Cobble Hill
Setri Nordic Spa offers a sauna and cold plunge experience in Cobble Hill that is centered around slowing down and listening to your body. Supporting your sessions with food and hydration helps you get the most out of your time there. Book your experience here.