Sauna hydration, Ireland
Electrolytes for sauna · Ireland
A hard sauna session pulls out more fluid and salt than most gym workouts, and plain water puts back only part of it. Set up your session below and we'll show you what you actually lost, and which electrolyte on the market replaces it.
Every product on this page is a good product built for a different problem. LMNT was made for endurance athletes and low-carb diets. Precision for cyclists counting grams on a long ride. AYA and Ultimate Electrolytes for a general wellness shelf. Liquid I.V., the biggest name of the lot, leads its ingredient list with sugar and dextrose and carries 13 g of carbohydrate a stick, because it is built to rehydrate you fast mid-effort. Not one of them was dosed for four rounds at 95 degrees.
Search for sauna electrolytes and you get running products with a sauna photo. So we're making the one that isn't: a sachet mixed for what heat actually takes out of you, with Irish Atlantic sea salt and nothing you don't need. Join the waitlist.
Heat sweat carries sodium at roughly the same concentration as exercise sweat, around 500 to 1,500 mg per litre depending on the person. Sitting still doesn't give you a discount.
After a hard session, sinking litres of plain water tops up fluid while the salt you lost stays missing. That matters most on long or back-to-back sessions. The light head when you stand up, though, is usually blood pressure rather than sodium. Heat widens your blood vessels, and it passes.
Get used to the heat and your body starts conserving salt. An acclimatised bather's sweat can carry a fraction of the sodium of someone going twice a year. That's why we ask how often you go, and it's why one number for everyone would be wrong.
Most tablets sit near 300 mg of sodium per serving, tuned for a bottle you sip over an hour of running. After four hard rounds in the heat the arithmetic doesn't reach.
Built from your session type, the number of rounds and the temperature, anchored to published sauna sweat rates of roughly 0.6 to 1.0 kg an hour at 80 to 90 degrees, with steam rounds at the upper end and a typical session averaging about half a kilo.
Fluid loss multiplied by a sweat sodium concentration of 1,150, 950 or 700 mg per litre depending on how often you bathe. Real values vary widely between people, anywhere from 500 to 1,500 mg per litre, so treat these as mid-range estimates, not measurements.
Most people replace a normal session's salt from food without thinking about it. Topping up matters most on long or back-to-back sessions, if you sweat heavily, if you already eat low-salt, or if you finish sessions with a headache or cramps.
Sweat rates from Laukkanen and colleagues in Mayo Clinic Proceedings, who put sauna sweating at 0.6 to 1.0 kg an hour at 80 to 90 degrees. Sodium concentration from Hoch and Watso, Exercise and Sport Sciences Reviews, 2026, who pair a dry sauna sweat rate of 0.72 kg an hour with a sweat sodium concentration of about 1,400 mg per litre, giving roughly 1,000 mg of sodium an hour. That sauna sweat carries sodium at much the same concentration as exercise sweat comes from Verde and colleagues, Journal of Applied Physiology, 1982, who sampled eight men across outdoor exercise, indoor exercise and sauna: magnesium and calcium ran higher in sauna sweat, while sodium, potassium and chloride were similar throughout. Their own conclusion is worth repeating. Total ionic losses did not appear sufficient to deplete body mineral reserves, short of many days training in a hot climate.
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