Do Saunas Help Hangovers?

A sauna won’t cure your hangover or sweat the alcohol out of your body. But it can, when sober and not dehydrated, make you feel better by relaxing tensed muscles, alleviating stress, and combating that heavy, sluggish feeling.

The concept of “sweating out” a hangover is widespread in the UK. It makes sense, right? You feel terrible, you sweat like a fiend, and come out feeling lighter, so it must be doing something good. Alcohol, in fact, does not flush out through sweat. Your liver does that work, and it takes time.

Heat exposure from an outdoor sauna can still play a role in comfort and recovery, just not in the way many people expect.

Used at the right time and in the right way, a sauna may help you relax, reduce muscle stiffness, and take the edge off certain hangover symptoms, while used incorrectly, it can actually make things worse.

What Actually Causes a Hangover

To know if a sauna helps, you need to understand what a hangover is at all.

• Dehydration: Alcohol is a diuretic that inhibits antidiuretic hormone (ADH), resulting in increased urine output, causing dry mouth, headaches, dizziness, and fatigue.
• Toxic Byproducts (Acetaldehyde): Your liver breaks alcohol down into acetaldehyde, which is a toxic substance known to cause nausea, sweating, accelerated heart rate, and inflammation.
• Inflammation: Alcohol causes inflammation in the blood vessels, gut, and brain.
• Sleep Disruption: Even if you “pass out,” alcohol fragments sleep cycles, especially REM sleep, leaving you mentally foggy and physically exhausted.

What Saunas Can Do for Hangover Symptoms

Saunas don't detoxify alcohol, but can be useful in managing the hangover-induced symptoms if used in the right dose and time frame of recovery.

1. Improved Circulation & Blood Flow

Heat exposure causes vasodilation, meaning blood vessels widen. This can:

• Improve oxygen delivery to tissues
  
• Support muscle recovery
  
• Reduce feelings of stiffness or heaviness
  
• Better circulation may help your body feel less sluggish when hungover.

2. Relaxation & Stress Relief (Endorphins)

Saunas stimulate the release of endorphins, the body’s natural feel-good chemicals. This can:

• Improve mood
  
• Reduce irritability
  
• Create a sense of calm despite lingering hangover symptoms

For people experiencing anxiety or tension after drinking, this can feel genuinely helpful.

3. Muscle & Headache Relief

Heat relaxes muscles and connective tissue, which may:

• Reduce neck and shoulder tension
  
• Ease stress-related headaches
  
• Provide comfort for body aches

This is often why people feel better after a sauna session. It’s symptom relief, not detoxification.

So, hangover case, the health benefits of sauna use are real, but they come with important limits.

It’s worth being clear:

• Saunas do not remove alcohol from your system
• They do not neutralize toxins
• They do not prevent hangovers

What they can do is make you feel a little more comfortable while your liver does the real work.

Real Risks of Sauna Use When Hungover

While saunas can help, they aren’t risk-free, especially after drinking:

1. Dehydration & Electrolyte Loss

This is the biggest concern. Alcohol dehydrates your body, while saunas make you sweat excessively. The combination of both substances leads to increased fluid loss, which results in severe headaches, dizziness, rapid heartbeat, nausea, and confusion.

2. Cardiovascular Stress

Heat exposure increases heart rate and lowers blood pressure. When hungover:

• Blood pressure may already be unstable
  
• Heart rate may be elevated
  
• The cardiovascular system is under stress

For people with heart conditions, this can be especially risky.

3. Impaired Temperature Regulation

Alcohol interferes with your body’s ability to regulate temperature. This increases the risk of:

• Overheating
  
• Fainting
  
• Heat exhaustion

This makes high-heat saunas particularly dangerous when hungover.

⚠️ Warning: If you are still intoxicated, a sauna is unsafe. Wait until sober.

How to Safely Sauna After Drinking

If you choose to use a sauna during recovery, follow these simple safety guidelines:

1. Wait Until Sober: Do not use a sauna when you are still drunk. Even alcohol in small quantities can distort judgment and control of temperature.
2. Hydrate First: Before stepping in, drink lots of water or electrolyte solutions, as saunas can lead to additional fluid loss, and it is therefore important to replace them first.
3. Limit Time: Sessions should be brief; a minimum of 10 to 15 minutes is usually safe with the suitable sauna attire. Avoid prolonged exposure.
4. Lower Heat/Infrared Choice: Lower temperatures of the infrared saunas may be more gentle on the body than the high-heat saunas.
5. Listen to Your Body: Stop once you experience any of the following: Dizzy, nauseous, or weak.

With such precautions, a sauna can be a calming addition to your plan of recovery when you have a hangover without significant risks.

Also Read: A Complete Guide To What To Wear In A Sauna

Who Should Skip the Sauna Entirely?

• People with heart conditions
  
• Those with severe dehydration
  
• Anyone experiencing vomiting or intense dizziness
  
• Anyone still intoxicated

When in doubt, it’s safer to skip the sauna and focus on hydration and rest.

FAQs

Will sweating in a sauna remove alcohol from my body?

No. Alcohol is metabolized by your liver. Saunas may ease symptoms like tension and fatigue, but they don’t speed up alcohol elimination.

Can a sauna help headaches from hangovers?

Yes, for tension-related headaches. But if dehydration is the main cause, a sauna could make it worse unless you’ve rehydrated.

When is it safe to sauna after drinking?

Typically, the next day, once you’re fully hydrated and feeling normal.

Can skipping the sauna be better for recovery?

Yes. If you’re dehydrated, exhausted, ill, or have other health concerns, rest and hydration are safer than heat.

Conclusion

Saunas don’t cure hangovers or remove alcohol, but they can relieve muscle tension, stress, and mild aches when used safely.

Remember:

• Don’t sauna while drunk. Wait until sober.
• Hydrate first and limit sessions to 10–15 minutes.
• Listen to your body; stop if dizzy or nauseous.

For the best recovery, focus on hydration, rest, nutrition, and light movement. A sauna is a gentle way to feel a little better while your body does the real work.