Sauna-goers beware: How to tell if you are drinking enough water

Drinking enough water to avoid dehydration is common knowledge among sauna-goers. However, whether you are drinking enough is sometimes not so easy to tell. In this article, we will go into more detail about these symptoms and why it is important to drink enough, especially when taking a sauna.
Why is it important to drink plenty of fluids when taking a sauna?
© saunazeit

Why is it important to drink plenty of fluids when taking a sauna?

How do sauna-goers know if they have drunk enough water? A sauna is a perfect retreat to relax and forget all your worries for a while. The pleasant temperature and high humidity in the sauna have a positive effect on health and well-being. However, for these benefits to take effect, adequate hydration is essential.

However, dehydration can sometimes be difficult to detect, especially when you are in the sauna and sweating suppresses thirst. However, there are some telltale signs that you may be dehydrated and need more water. These include:

You are constantly thirsty

Constant thirst is often a sign that the body needs more water. Since our bodies are largely made up of water, it’s not surprising that we need to constantly replenish it. While certain medications or diabetes can also cause thirst, this is usually just an indication that you need to drink more fluids.

Drink eight glasses of water daily, and increase the amount if you exercise or sweat heavily. If you don’t like plain water, try fruit or herbal teas or choose carbonated water instead. Just be sure to stay hydrated throughout the day.

Dark urine color

Have you ever noticed that your urine takes on a more intense color when you have not consumed enough fluids? There is a logical explanation for this! Urine consists of water, waste products and salts. When you don’t consume enough fluids, your body tries to conserve the water it has by reabsorbing fluid and waste from your urine.

These concentrated waste products make your urine tend to be yellow-brown in color. The next time you notice that your urine is a different color, make sure you are drinking enough fluids!

You have a dry skin

It is a common belief that dry skin is related to dehydration. When the body is sufficiently hydrated, the skin cells appear full and moist. If the body lacks water, however, these cells contract and dry out. In addition, dehydration can cause the body to produce less sebum, resulting in dry and flaky skin.

If you suffer from dry skin, you should therefore drink more water and the room air with a Humidifier. Implementing these measures can help your skin look better again.

You have constipation

Did you know that drinking enough water is not only important for your health, but can also help prevent constipation? Yes, indeed! When you are dehydrated, your body extracts water from your stool, making it difficult to eliminate. Instead of resorting to laxatives, next time just try a glass of water – you’ll be amazed at how quickly it helps!

You have a headache

It is true that a glass of water can relieve a headache. Water helps dehydrate the body and can reduce headaches caused by dehydration. Anyone who suffers from frequent headaches should see a doctor to rule out other causes. However, if you only feel a slight thirst from time to time, a glass of water may be enough to relieve discomfort.


  • Constant thirst: body needs more water, can also be caused by medication or diabetes
  • Dark urine color: Indication that not enough fluid has been consumed
  • Dry skin: linked to dehydration, skin cells contract and dry out
  • Constipation: Drinking enough water helps prevent constipation by removing water from the stool
  • Constipation: Stools may be hard and dry and difficult to pass.
  • Headaches: Dehydration can lead to headaches and migraines.


  • Drink plenty of fluids: adults should drink about 2 liters of water daily.
  • Pay attention to the color of your urine: If the urine is light yellow, you are well hydrated.
  • Eat lots of fruit and vegetables: Fruit and vegetables contain lots of water and important nutrients.
  • Avoid caffeinated and alcoholic drinks: these drinks can dehydrate the body.

Sauna, water and dehydration – How they are connected

Sauna is a popular relaxation and cleansing ritual for the body. In the sauna, the body loses a lot of water due to the great heat and high humidity. If you are not careful to drink enough fluids, this can lead to dehydration.

The body warms up during a sauna session and begins to sweat. Through this process, the body cools down naturally. The largest part of sweat is water, which the body loses. If you stay in the sauna longer than 15 minutes, you can lose up to one liter of water.

To compensate for the loss of fluids, it is important to drink enough water before and during the sauna session. It is recommended to drink at least one glass of water before going to the sauna. To avoid dehydration after a sauna session, it is important to provide the body with sufficient water and electrolytes (e.g. with sports drinks).

Also, remember that in addition to sauna use, general heat exposure can cause dehydration. To prevent dehydration, adequate hydration is essential, especially on hot days.

Overall, sauna sessions are a great way to relax and cleanse the body, just make sure you drink enough water.

Our conclusion

In summary, using a sauna has many positive effects on health and well-being, but it is important to drink enough water to avoid dehydration. There are signs you can tell if you are dehydrated, such as constant thirst, dark urine color and dry skin. To avoid these signs, it is recommended to drink eight glasses of water a day and increase the amount when exercising or sweating heavily.

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