To avoid fatigue after a sauna session, you must compensate for the loss of approximately 0.5 kg of sweat by drinking plenty of fluids before and after, while consuming foods rich in magnesium and potassium such as spinach or avocado.

noli's read

Research confirms that a standard sauna session leads to significant water loss, often between 0.5 and 1 kg (or liter) of sweat, as shown by a 2019 clinical study published in BioMed Research International. However, regarding minerals, an experimental study by Verde et al. (1982) in the Journal of Applied Physiology reveals that thermal sweat contains primarily sodium (salt) and very little potassium or magnesium. This work indicates that losses of magnesium and potassium are generally too low to deplete the body's reserves, except in cases of extreme daily exposure. Thus, while hydrating is essential to counter the drop in energy, the immediate mineral need after a sauna concerns mainly sodium. Suggesting foods like avocado or spinach is therefore an excellent habit for general vitality, but proves physiologically secondary for eliminating immediate post-sauna fatigue.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics