Food that should not be eaten before or after the sauna under any circumstances.

Which food to choose before the sauna, what to avoid, when to eat, and what are the tricks to make going to the sauna and eating a pleasant experience?

However, before going to the sauna, it is important to think about what to eat in order to ensure the well-being of the body and enjoy the sauna procedure to the fullest. A proper and varied meal is recommended 2-3 hours before the sauna so that the body has enough time to digest the food under suitable conditions. 
In a hot sauna, blood moves from the center of the body, i.e., the area of the digestive organs, to the limbs and skin, which makes proper digestion of food difficult. Also, being in a sauna is a stressful situation for the body. In the sauna, the body applies itself to “fight” and inhibits the production of digestive juices and other processes that are important for digesting food. You can understand this yourself based on the feeling of discomfort and heaviness.

You can still eat a light snack an hour before the sauna.

Some good options:
· Fruits and vegetables – the selection could include fresh fruits and vegetables, such as apples, grapes, oranges, carrots, cucumbers, or peppers. They are light, rich in fiber, and give the body energy.
· Salads – light salads that include lettuce, spinach, tomato, cucumber, and other fresh ingredients. Various seeds and other foods with useful fats (nuts, olive oil, avocado, etc.) can also be used in the diet.
It is not recommended to eat during the sauna session due to difficult digestive processes, but you can have a light meal after the sauna.

Spices are not suitable for sauna.

“There are some foods and drinks that should be avoided before going to the sauna. Fatty and hard-to-digest foods can cause discomfort and indigestion. The following foods could be avoided:
· Fatty foods – fatty meat products, fried foods, French fries, fatty sauces, and rich cheese selections. These foods can make digestion difficult and cause discomfort.
· Spicy foods – can irritate the digestive system.
· Alcohol – can increase the risk of dehydration and cause a vasodilator effect, which can lead to low blood pressure and cause lethargy and discomfort during the sauna.
Spicy and stimulating foods and drinks that drain the body of fluids are definitely not recommended before the sauna.
It is important to consume enough fluids.

In addition, it is important to drink enough fluids to avoid dehydration. “Before the sauna, it is recommended to drink water, natural juice, or herbal tea. Caffeinated beverages such as coffee or black tea should be avoided as they can increase the risk of dehydration.”
 
Green tea also contains a significant amount of caffeine, although it may seem like a so-called healthier alternative. As a suitable sauna drink, Nellis also suggests mineral water, which can be consumed in addition to water. He explains that when you sweat, your body also loses salt, and that’s why you often crave salty snacks. They are also generally very fatty. Replacing minerals from mineral waters is a good way to balance salts. However, you should drink mineral water in moderation – up to 1 liter per sauna session.
According to Kangur, the exact amount of liquid consumption depends on the individual needs of the person and the duration of the sauna session. “It’s generally recommended to drink enough to keep your body hydrated, but avoid drinking too much, as that can cause discomfort,” he says.
An unsuitable drink for the sauna is definitely alcohol, and if desired, it is worth preferring alcohol-free alternatives. “Heat and steam increase the risk of dehydration, and alcohol can increase the effect. In addition, alcohol can affect balance and consciousness, increasing the risk of injury.
 
Recommendations for a pleasant sauna experience

· You should not go to the sauna on an empty stomach. It is recommended to eat a light meal first to keep energy levels stable and prevent blood sugar levels from dropping. After eating, wait one or two hours and then go to the sauna.
· Avoid fatty foods, as they can cause indigestion and discomfort during the sauna. Choose lighter and easily digestible foods.
· Drink enough water, both during and after the sauna.
· Listen to your body. Each person’s body reacts differently to food before going to the sauna.
· Do not stay in a hot sauna for a very long time, as long and intense stays in the sauna can cause dehydration and discomfort. Limit the time you stay in the sauna according to your individual preferences and body tolerance. In between, cool your body.

In conclusion, it is important not to eat fatty and difficult-to-digest dishes right before the sauna, and it is important to prefer something light as a snack. You should also drink enough water before and after the sauna and avoid alcohol. “Always listen to your body and adjust your eating habits accordingly to ensure a pleasant and enjoyable sauna experience,”