Drinking Water in Infrared Sauna Allowed? (How Much & How Often)

Sweating leads to a loss of fluids in the body, but inside a sauna, the high humidity may prevent you from feeling thirsty. So may prompt many people to consider whether drinking water during the sauna session is required.

You should drink plenty of water before, during, and after your infrared sauna sessions. Drinking water before the session will help you sweat, and drinking during and after the session will keep to hydrated. You should have one liter before, one liter during, and one liter after the sessions.

Keep on reading to learn whether you can drink cold water, alcohol, juices, and smoothies over the course of an infrared sauna session.

Table of Contents

Should You Drink Water Inside an Infrared Sauna?

Yes, you will want to drink water before, during, and after you spend time in an infrared sauna. Infrared saunas get pretty hot and so you’re going to be sweating, and this is a quick ticket to dehydration if you are not careful.

As such, it’s always a good idea to bring plenty of water with you so that you can stay properly hydrated and enjoy the full benefits that an infrared sauna can provide.

We recommend that you drink one liter of water before your sauna, one liter during, and one liter afterward to make sure that you are properly hydrated after your session. If you’re curious about eating before or during a session,  be sure to check out ‘Sauna Before or After Eating?’ and we’ve got you covered!

Can You Drink Cold Water Inside an Infrared Sauna?

girl drinking water using a glass
Try drinking room-temperature water in an infrared sauna (Image source)

Yes, you can, although room temperature is going to be better. While cold water is certainly a treat in that hot sauna, drinking ice-cold water is going to lower your body temperature. That means it will take you longer to heat up and sweat and that defeats the purpose of the sauna when you think about it.

Bringing water in is fine, just pack 3 liters of room temperature water, so that you can have one before, after, and during your sauna session. The room-temperature water will ensure that you stay properly hydrated and since it’s not cold, it won’t interfere with the purpose of your sauna session.

Just stay away from cold water inside the infrared sauna – after all, you’re not in there to cool off, but to heat up!

How Much Water Will Prevent Dehydration Inside an Infrared Sauna?

Ideally, you are going to want to pack 3 liters of room temperature water, so that you can have one liter of water before you start your session, one liter of water during your session, and then that final liter of water will help you to rehydrate after your session,

You can drink more water if you like – that’s really going to be up to you – but the 3 liters is our recommended minimum to ensure that you are staying properly hydrated during the intense heat of your infrared sauna session.

Being properly hydrated is also going to help ensure that you can sweat out those pesky toxins! If you are dehydrated, then you simply are not going to sweat as efficiently, so by hydrating well before, during, and after your infrared sauna session you are preparing your body to take full advantage of the sauna treatment.

By sticking to the ‘3-liter rule’, you should be perfectly hydrated before, during, and after your sauna session, so be sure that you drink at least 3 liters for every sauna session to get the best results!

You might also consider a little coconut oil before your session, as well, as it’s an excellent way to keep your skin moisturized.

Can You Drink Juices & Smoothies Inside an Infrared Sauna?

glass full of orange juice
Having juices and smoothies can also hydrate you (Image source)

Water is usually going to be your best option, but vitamin-packed juices are good as well, provided that they are room temperature and not cold. The same goes for smoothies. While they are certainly healthy and delicious, if they are cold then you are going to interfere with the sauna process as you’ll be lowering your body temperature.

So ultimately the choice is going to be up to you. You can certainly enjoy your favorite juices or smoothies as long as they are allowed at your particular sauna, just be sure that they are room temperature so that you don’t make your sauna session less efficient as a result of drinking them.

Also, keep in mind that as far as hydration goes, you really can’t beat the water, so this is something that you’ll want to take into account before you get all hot and sweaty in the superheated infrared sauna environment. For best results, 3 liters of water is still going to be ideal. One before your session, one during, and one afterward.

You can still have some juice or a smoothie, just make sure that you are going to be properly hydrated for your sauna treatment and don’t overdo it or you might feel bloated and uncomfortable during your session and you definitely don’t want that!

Can You Drink Alchohol Inside an Infrared Sauna?

While you technically COULD drink alcohol in an infrared sauna, we really wouldn’t recommend it. Alcohol dulls the senses and also dehydrates you in the bargain.

Inside the hot environment of an infrared sauna, alcohol could be dangerous to your health, as it increases the chances of feeling dizzy or even passing out from the heat! Along with that, as you drink alcohol you will be increasing your body temperature so that the sauna heat can be dangerous in your intoxicated state.

As such, we really can’t recommend drinking alcohol in the sauna – it’s really far too dangerous. Instead, just stick to water, and drink a full liter before your session, one during your session, and one afterward in order to ensure proper hydration so that you can make the most out of your sauna experience.

It’s safer and healthier, and it’s really the best way to enjoy the sauna. When you are fully hydrated, you’ll be able to sweat more efficiently in the heat and this will help you to get toxins out of your system properly, just the way you’re supposed to in the sauna!


As you can see, hydration really is key to enjoying your infrared sauna session to its fullest. After all, you’re in there to sweat, so the heat of the infrared sauna can help you to sweat out toxins so that after your shower you’ll be feeling your best.

Stick to the 3-liter rule as far as how much water you should ideally drink. Start with one liter of water well before your sauna session, drink one during your session, and enjoy the final water after you’re done to help replenish lost fluids.

Remember not to drink cold water – this will lower your body temperature and you won’t get the most out of your session. You’ll also want to avoid alcohol, as it is definitely dangerous for you in an infrared sauna environment.

Finally, you can have juice or a smoothie, but make sure that you are drinking enough water as well so that you’ll be fully hydrated before, during, and after your sauna time. As long as you get those 3 liters, everything should be fantastic!

(Featured image by Tookapic from Pexels)

15% OFF on HigherDose Sauna Products
Exclusive For Our Readers
15% OFF on HigherDose Sauna Products
Exclusive For Our Readers
Scroll to Top