Most people know to drink water before heading into a sauna, but preparing your body for a sauna tent session involves much more than just staying hydrated. Whether you're using your sauna tent for recovery, stress relief, or overall wellness, the way you prepare can deeply influence how your body responds to the heat and how refreshed you feel afterward.
This guide goes beyond the usual advice to help you maximize your next session—with tips that support your energy, digestion, mindset, and recovery.
Set an Intention Before You Step In
Sauna tents provide more than physical benefits—they create space for clarity, reflection, and reset. Before your session, pause and ask yourself:
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What do I want from this session? (Relaxation? Recovery? A moment of quiet?)
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What kind of state am I in mentally and physically right now?
This small act of intention-setting helps guide your session and brings more awareness to the experience.
Fuel Up (But Keep It Light)
Your body needs fuel to handle heat exposure, but timing and food choices matter.
Eat a Light Snack 30–60 Minutes Before
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Choose complex carbs for sustained energy: oats, whole-grain toast, bananas
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Include a little protein: Greek yogurt, nut butter, or boiled eggs
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Avoid heavy meals, greasy food, or too much sugar
A too-full stomach can make you feel sluggish or queasy, especially once the heat kicks in.
Prime Your Circulation
Improved circulation is one of the main benefits of sauna use. You can amplify it even before you step inside.
Try:
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Dry brushing your skin to stimulate lymph flow
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Light movement or stretching to get your blood moving
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Contrast therapy like a cool shower before warming up
These techniques help your body transition into a sauna state more smoothly.
Hydration: Do It Gradually, Not All at Once
Yes, hydration is crucial—but slamming a liter of water five minutes before your session isn’t ideal. Instead, focus on sipping steadily in the hours leading up to your sauna.
Smart Hydration Tips:
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Start drinking water 1–2 hours before your session
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Add electrolytes or a pinch of sea salt if you tend to sweat a lot
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Avoid diuretics (like coffee or alcohol) before your session
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Bring water in with you to sip mid-session if needed
Proper hydration supports sweating, detoxification, and reduces the chance of dizziness.
Dress (and Undress) Smartly
Wear light, breathable layers before and after your session. Once inside, the less, the better—most sauna users wear just a towel or go nude (depending on privacy).
Have ready:
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A clean towel to sit or lay on
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A robe or cozy outer layer for after
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Slippers or sandals if you’re outdoors
Your goal is to keep your body at a stable temp before and after the session, avoiding chills or overheating too quickly.
Calm Your Nervous System
Stepping into a sauna with a racing mind or tense body can make it harder to relax. Taking a few minutes to center yourself beforehand helps you get the most out of the heat.
Try:
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Box breathing or 4-7-8 breath (inhale for 4, hold for 7, exhale for 8)
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Gentle neck or shoulder rolls to release tension
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Quiet time away from screens before entering
This type of prep helps your body shift into rest-and-recover mode sooner.
Have a Post-Sauna Plan Ready
Your recovery doesn’t end when you leave the tent. Supporting your body in the hour after your session helps prolong the benefits.
Prepare in advance:
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A cool-down area with a chair, yoga mat, or open space
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Hydrating drinks like coconut water, herbal tea, or electrolyte mixes
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A light snack if you didn’t eat beforehand
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Time to rest without rushing into the next task
Treat the time after your session like a slow landing—it makes the benefits last longer.
The Role of a Thoughtful Setup
One of the most overlooked parts of preparation is your environment. A clean, organized, intentional sauna space reduces distractions and enhances your ability to tune in.
This is where Overland Sauna shines. Their portable sauna tents are designed to be quick to set up yet immersive and calming, allowing you to create a repeatable ritual no matter where you are. Whether you're using it after a trail run or winding down from a long workday, the setup supports your preparation and your experience.
FAQs
What happens if I go into a sauna tent without eating?
You might be fine, especially if it's a short session, but low blood sugar can lead to dizziness or fatigue. A small snack 30–60 minutes beforehand is usually best.
Can I stretch or do yoga before the sauna?
Yes! Gentle movement is a great way to warm up muscles and get your blood flowing. Just don’t overexert yourself right before entering.
How much water should I drink before a session?
Aim for 16–32 oz (500–1,000 ml) in the hours leading up, depending on your size and sweat rate. Sip, don’t chug.
Is a cold shower before sauna helpful?
It can be! A quick rinse can wake you up and help the contrast between cold and heat feel more energizing.
Should I always set an intention before sauna use?
It’s optional but powerful. Even a one-word intention ("release," "restore," "breathe") can guide your experience and help it feel more purposeful.