Sauna and Alcohol: Is It Safe to Drink Before or After a Sauna?

You may have heard that using a sauna can help you relax, improve circulation, and even provide cardiovascular benefits. But what about combining sauna use with alcohol?

Is it safe to have a drink before stepping into a sauna—or afterward?

The short answer is: it depends on the timing, amount of alcohol, and your overall health. But there are some important risks to be aware of.

Why Alcohol and Saunas Can Be a Risky Combination

Both alcohol and sauna use affect your body in similar ways:

• They increase heart rate
• They dilate blood vessels
• They lower blood pressure
• They can lead to dehydration

When combined, these effects can stack—sometimes in a way that puts additional strain on your body.

This is especially important because saunas already push your cardiovascular system. Adding alcohol into the mix can increase the chances of:

• Dizziness or lightheadedness
• Dehydration
• Fainting (in more extreme cases)

The Effects of Sauna and Alcohol

There has actually been some research on sauna use and alcohol.

Studies have shown that individuals who have too much alcohol in their system when using sauna often don't realize how much their body has been affected. When you try to stand up, you may fall down and hurt yourself; you may even pass out.

Combining a sauna and alcohol more than doubles the effect of either one, and that includes lowering your blood pressure, sometimes to dangerous levels that can result in you passing out.

Alcohol metabolizes in your blood stream more quickly if you use a sauna, which means you can suddenly feel quite drunk on less alcohol than you usually consume. This means you may feel fine one minute, and feel horrible the next.

Dehydration can increase this effect, and both drinking alcohol and using a sauna can intensify dehydration, leading to headaches and a queasy feeling. In extreme situations, drinking heavily and entering a sauna can even lead to a heart attack or stroke.

Saunas - Not a Hangover Cure

One of the most common misconceptions about the sauna and alcohol is that using a sauna is a great way to "sweat out" the alcohol if you have a hangover. This couldn't be further from the truth.

In fact, if you have a hangover, do NOT go into a sauna, as you'll experience a drop in blood pressure and possibly cardiac arrhythmia (an irregular heartbeat) which can lead to a heart attack or stroke.

The amount of actual alcohol you lose through perspiration is negligible. There are far better ways to recover from a hangover, including drinking lots of non-alcoholic liquids, eating some bland food, and taking a warm shower.

Is it Safe To Drink Before a Sauna?

In general, it’s not recommended to drink alcohol before using a sauna.

Even small amounts of alcohol can:

• Impair your body’s ability to regulate temperature
• Increase dehydration
• Reduce awareness of warning signs (like overheating or dizziness)

Because of this, most experts suggest avoiding alcohol entirely before sauna use—especially if you plan to stay in for longer sessions.

What About Drinking After a Sauna?

Drinking after a sauna is generally safer—but there are still a few things to keep in mind.

After a sauna session, your body is:

• Already dehydrated
• Still cooling down
• Recovering from increased heart rate and circulation

If you do choose to drink afterward:

• Rehydrate first (water or electrolytes)
• Wait until your body has cooled down a bit
• Keep alcohol intake moderate

Sauna Type Matters (More Than Most People Realize)

Not all saunas create the same level of stress on your body.

Traditional saunas:

• Higher temperatures (often 170–200°F)
• More intense heat exposure

Infrared saunas:

• Lower ambient temperatures
• Heat penetrates more gradually

Because of this, infrared saunas are often easier to tolerate, especially for longer sessions or for people who are more sensitive to heat.

If you’re someone who uses a sauna regularly—or is thinking about getting one for home use—it’s worth considering how different sauna types affect your body and comfort level.

👉 See our breakdown of the best infrared saunas for home use to understand how different models compare.

When You Should Avoid Sauna Use Completely

There are certain situations where you should avoid combining alcohol and sauna use altogether—or skip the sauna entirely:

• If you’ve had more than a small amount of alcohol
• If you’re dehydrated
• If you feel dizzy, lightheaded, or unwell
• If you have underlying heart conditions (consult your doctor)

Final Thoughts

We've talked about how dangerous it is to combine a sauna and alcohol if you're drinking heavily, but that doesn't mean you can't have the occasional drink while enjoying your sauna. The key is moderation - you shouldn't be tossing back beers like you're in a frat house.

If you want to enjoy a glass of wine or a mixed drink while relaxing in the sauna, feel free to do so, but remember to be cautious when you stand up to avoid getting dizzy. Don't have more than one social drink before or during your sauna.

If you want to continue your celebration after everyone is out of the sauna, you can do so. Simply wait until everyone has returned to their normal body temperature and be sure that everyone drinks plenty of water or fruit juice to prevent dehydration.