Are you looking for a homemade sauna rehydration drink? Check out our top recipes below. Staying hydrated after a sauna session is vital. And, these homemade rehydration drinks are our favorites. They’re cheap, effective, and super easy to make.
Disclaimer **
This information is for general knowledge only. It is not a substitute for professional medical advice. If you have health issues, take medication, or are severely dehydrated, please talk to a healthcare professional before trying any homemade rehydration drink.
1: Homemade Sauna Rehydration Drink
This is our go-to sauna drink. It’s made using regular water, a little fruit juice, some sugar, and a pinch of salt. We reach for this if we need to rehydrate quickly after a long sauna session.
Recipe
- Water: 1 Liter
- Fruit Juice: ½ Lemon or Lime
- Sugar or Honey: Sugar 3 tsp / Honey 1 tbsp
- Salt: ¼ tsp
How to Use
Mix until dissolved.
Sip slowly during and after your sauna session, don’t chug.
Make fresh each time (no storage).
This everyday rehydration drink helps replace fluids and sodium lost in sweat. It also gives a little glucose to boost absorption.
2. Simple Everyday Rehydration Solution
Here’s an even simpler rehydration drink. Again, you can prepare this one at home using basic household items.
Recipe
- Water: 1 liter
- Salt: ½ tsp
- Sugar: 6 tsp sugar
How to Use
Mix until dissolved.
Sip slowly to prevent dehydration.
Make fresh each time (no storage).
3. Lemon & Honey Rehydration Drink
How about a refreshing lemon and honey drink? This one is for those who enjoy a twist of sweet and sour. Great after a hard workout, gym, or sauna session.
Recipe
- Water: 1 liter
- Fruit Juice: 1 lemon
- Honey: 2 tbsp honey
- Salt: ¼ tsp
How to Use
Mix until dissolved.
Make up fresh each time. Do not store.
4. Coconut Rehydration Drink
What about coconut water? Is coconut water better at rehydration than regular water? Here’s a tasty recipe for a coconut water rehydration drink. And, it’s easy to make at home.
Recipe
- Coconut Water: 500 ml
- Plain Water: 500 ml
- Fruit Juice: ½ lime or lemon
How to Use
Mix water and juices together. Then, drink at your leisure. This one is a tasty one. No salt or raw sugar. All natural!
It Seems Like a Lot of Salt & Sugar?
It might look like a lot of salt and sugar for a homemade sauna rehydration drink. But don’t let the numbers scare you. These recipes are designed to replace what your body loses. That means fluids and electrolytes lost through sweat need to be replaced. And, in the right amounts. Let’s take a look.
Salt
The drinks have about ¼ to ½ a teaspoon of salt. This gives you a safe amount of sodium for the entire day. Sipping it slowly spreads that intake out. Don’t chug it down in one go.
Sugar
The recipes above have 3 to 6 teaspoons of sugar. It sounds like a lot. , but that’s the same as a small bottle of a sports drink. It’s true. Those drinks are laced with sugar. And, sugar is key. It helps your body absorb the water and salt much faster.
Pro Tip
If you’re just a little sweaty and not seriously dehydrated, you can easily adjust it. If your sauna session was brief, you can use just a pinch of salt and cut back on the sugar. It’s all about listening to what your body needs.
What Fluids & Nutrients Need Replacing After a Sauna Session?
What fluids and nutrients do you lose in a sauna? Let’s take a look. You sweat out a lot of water. That’s the main loss you will experience. And, replacing this fluid is your priority. However, you also lose important electrolytes. These are salts and minerals.
Sodium is the biggest one. It’s why your sweat tastes so salty. You’ll lose potassium too, but in much smaller quantities. And, you sweat out tiny amounts of magnesium and calcium. All these need to be replaced.
Water is the major loss. And getting this back into your system is your number one goal. Then, it’s sodium. This is the key electrolyte that needs replacing. This is why we add a pinch of salt to our homemade rehydration drinks.
Then, it’s a little sugar. The sugar is not just for taste. It helps your body absorb the water and salts it needs. It aids and speeds up the rehydration process. This is why the best drinks mix water, salt, and sugar.
What are the Pros of Homemade Sauna Rehydration Drinks?
Why make your own drink? What are the advantages of making it at home? You can just as easily pick one up in your local convenience store. Well, there are many reasons.
1: Control
You’re in control. You decide what goes in it. Want more or less sugar? You got it. Adjust the recipe to meet your tailored needs.
2: Cost
It’s way cheaper. It costs pennies compared to those expensive sports drinks. Great news for your pocket.
3. No Artificial Additives
It’s all-natural. No weird chemicals, fake colors, or unknown additives. Just the simple good stuff. The stuff your body needs.
4. Tastes Better
Make it taste how you want. Love fruit juice? Add some lemon or lime. Prefer a salty kick? Add an extra pinch of salt. Prefer the taste of coconut water? Easy, make it with coconut water.
5. Super Convenient
It’s incredibly convenient. You can whip up a batch anytime with basic kitchen ingredients. No running to the store before or after your session.
6: Easy to Make
These drinks couldn’t be easier to make. Just mix a few basic ingredients into water and stir. You’re done in seconds!
What Are the Risks?
Getting the mix right for a homemade sauna rehydration drink can be a little tricky. Too much salt tastes awful. Too little makes it less effective. It might take a little trial and error to get it just right for your tastes.
And, it might taste a bit flat or salty compared to store-bought drinks. But, it doesn’t contain any artificial chemicals or additives.
Also, you have to drink it fresh. Since there are no preservatives, it doesn’t last long. Once you mix it up, consume it within a couple of hours. That way, you’ll have no concerns about its freshness.
It mainly replaces sodium. You’ll miss out on other minerals like potassium, unless you add something like coconut water. Or, you can eat a banana to complement the drink.
Note: This is a DIY solution for light dehydration. For serious medical issues, you need professional help or a medical-grade drink. It’s good for a typical sauna day. Not a substitute for real medical care.
How Much Salt & Sugar Should Be in a Homemade Sauna Rehydration Drink?
How much salt and sugar need replacing? You just need to replace what you lost in sweat. For the salt, you just need a little. A good rule of thumb is 1/4 teaspoon per quart of water. This helps your body actually use the water.
And, for the sugar, use about 2 tablespoons of plain sugar per quart of water. This isn’t for taste, it helps your body absorb the salt and electrolytes. Sugar plays a vital role in rehydration. Your homemade drink needs both salt and sugar.
READ NEXT
How Much Water Should You Drink in Sauna?
Preventing Sauna Claustrophobia
Do You Sweat More in Sauna or Steam Room?
Should You Use Regular Water, Coconut Water, or Fruit Juices?
So, what’s better, plain water, coconut water, or fruit juice? This is an easy one. Plain water is best for rehydration. It’s the perfect hydrating fluid. Your body absorbs it fast. And, it will get to work right away. And, you can boost it by adding a pinch of salt and a little sugar. This helps replace what you sweated out.
What about coconut water? It’s a good choice. It has natural electrolytes. But, the products you buy in the store are often loaded with sugar, preservatives, and other artificial ingredients. Read the label.
And, what about fruit juice? No way. Not a good choice. Fruit juice is packed with sugar. That can actually dehydrate you more. Stay away from the juices and reach for plain water. Then follow the simple recipes above for the best results.
If you love juice, water it down. Mix it with one part juice to three or four parts water. Then add that pinch of salt. This way, you reduce the sugar content.
great hoemade rehydration recipes, thank you