Stay Cool, Sweat Smart: Hydration & Heat-Management Tips for August Sauna Sessions

Staying safe in the sauna is especially important during the heat of summer. While the health benefits of a good sweat are well known, it’s crucial to stay mindful of hydration especially when your body is already dealing with higher temperatures than usual.

Here are our top sauna safety tips for August, along with a quick refresher on how regular sauna sessions can boost your overall well-being.

Smart Sauna Sessions in the Summer Heat

Follow these simple guidelines to stay safe and get the most out of your sweat this season:

Pre-Hydrate

Drink 16–20 oz of water at least an hour before entering the sauna so you start your session well-hydrated. Do not consume alcohol or caffeine.

Bring Water

Keep a reusable insulated water bottle with you in the sauna for sipping. Add electrolyte-enhanced water or tablets to replace minerals lost through sweat. Coconut water or a pinch of sea salt in water are also excellent alternatives.

Cool Down Gradually

After exiting, sip water slowly while cooling off to help your body return to normalcy.

How to Safely Add Water to Sauna Rocks

Saunas use igneous rocks like basalt, granite, or olivine, which are dense and durable, able to withstand high temperatures without cracking. When you ladle water over them, it creates steam that enhances your sweat session. But technique matters.

Start Small

Begin with a single ladle of water to test the steam level and avoid overwhelming heat.

Add Gradually

Pour the water slowly and evenly over the rocks to avoid sudden bursts of steam.

Watch and Wait

Let the water fully evaporate before adding more. If the rocks are still wet or water runs off, hold off - you're using too much.

Keep Your Sauna Sessions Safe: Time and Temperature Guidelines

Aim for sessions between 10 to 20 minutes to avoid dehydration. A comfortable sauna temperature typically ranges from 50°C to 90°C, depending on your tolerance and experience.

While seasoned sauna users may handle higher heat for longer periods, they’ve built up that stamina over time and know how to listen to their bodies. If you’re new or less accustomed to the heat, don’t push yourself.

You’ll still enjoy the full range of physical and mental benefits without going to extremes.

Know When It’s Too Much

Overheating can sneak up on you. Watch for these signs of dehydration:

●      Dizziness

●      Dry mouth

●      Dark urine

●      Fatigue

●      Headaches

If you start to feel unwell, leave the sauna immediately. It’s meant to be a healthy and restorative experience, so listen to your body and take it at your own pace.

The Health Benefits of Saunas

Regular sauna use offers a wide range of wellness benefits. Here are just a few:

Cardiovascular Support

Regular sauna sessions use can reduce the risk of heart attacks and strokes, by improving blood vessel function and reducing blood pressure.

Muscle Recovery and Pain Relief

Saunas increase blood flow, delivering oxygen to muscles. Heat therapy also reduces joint and muscle pain.

Stress Reduction and Mental Well-Being

Sauna sessions reduce cortisol levels and trigger the release of endorphins, helping to relieve stress, boost your mood, and promote better sleep.

Detox and Skin Health

Sweating helps flush out toxins through your skin, leaving it clearer and more radiant after a good session.

Ready to Sweat Smarter This Summer? Experience the Island Sauna Difference

With the right hydration habits, safe heat practices, and a little know-how, summer sauna sessions can be both refreshing and restorative. Whether you're in it for the health benefits, stress relief, or simple relaxation, staying informed helps you get the most out of every session.

Looking to upgrade your sauna setup or have questions about safe use in summer heat?

Contact us today to explore our custom-built sauna options, designed for wellness all year round.