Boost Your Hydration Naturally With Food

When we think of hydration, the first thing that comes to mind is usually a big glass of water, and for good reason. But what many people don’t realize is that staying hydrated isn’t just about what you drink. It’s also about what you eat.

At 3Degrees Sauna Studio in Hudson, NH, we’re passionate about helping you stay healthy, balanced, and energized through the seasons. As temperatures rise and your sauna sessions get sweatier, it’s more important than ever to maintain proper hydration, and hydrating foods can play a big role in supporting your summer wellness routine.

In this blog post, we’ll explore how you can “eat your hydration”, the best hydrating foods to include in your diet, and how they complement the benefits of infrared sauna therapy for deeper detox, better recovery, and glowing health.

Why Hydration Matters—Especially in Summer and Sauna Sessions

Hydration is more than just quenching thirst. Water plays a vital role in regulating your body temperature, lubricating joints, delivering nutrients, and flushing out toxins. During the hot summer months or a session in the sauna, your body sweats more to keep cool, and that sweat means you’re losing water and essential electrolytes.

Without proper hydration, you might experience:

• Fatigue
• Dizziness or lightheadedness
• Muscle cramps
• Headaches
• Decreased mental clarity
• Dry skin

When you’re using the sauna regularly, like many of our clients do at 3Degrees Sauna Studio, it’s critical to stay ahead of dehydration, not just with drinks, but with nutrient-rich, water-dense foods.

What Does It Mean to “Eat Your Hydration”?

Certain foods, especially fruits and vegetables contain a high percentage of water. These foods can contribute significantly to your daily water intake, often without you even realizing it. In fact, about 20–30% of your daily fluid intake can come from food!

Eating hydrating foods:

• Supports electrolyte balance
• Helps cool your body naturally
• Keeps your skin plump and radiant
• Aids in detoxification and digestion
• Makes rehydration easier post-sauna

So if you’re heading to a sauna session or spending time outside in the summer sun, eating water-rich foods is a smart (and delicious) way to protect your body and enhance your wellness.

Top 10 Hydrating Foods to Support Sauna Use and Summer Health

Here are some of the most hydrating, nutrient-rich foods to keep on your plate this season:

1. Cucumbers (96% water)

Crisp, cooling, and refreshing—cucumbers are one of the most hydrating foods on the planet. Add them to salads, smoothies, or eat them with hummus.

2. Watermelon (92% water)

True to its name, watermelon is the ultimate summer snack. It’s packed with water, electrolytes, and a natural sugar boost for post-sauna recovery.

3. Strawberries (91% water)

Loaded with antioxidants and vitamin C, strawberries support hydration and immune health. Perfect in yogurt bowls or infused water.

4. Lettuce & Leafy Greens (95–96% water)

Romaine, iceberg, and spinach are all hydrating and nutrient-dense. Use them as the base for hydrating salads post-sauna.

5. Oranges (86% water)

Not only do oranges contain water, but they’re also high in potassium, a key electrolyte lost through sweating.

6. Zucchini (94% water)

Grilled, raw or added to soups, zucchini helps hydrate while providing fiber and vitamins A and C.

7. Celery (95% water)

Celery offers natural electrolytes like sodium and potassium, making it a great snack after a sweat session.

8. Pineapple (86% water)

With anti-inflammatory properties and high water content, pineapple is ideal for post-sauna digestion and recovery.

9. Bell Peppers (92% water)

Red, yellow, or green—these vitamin C-rich veggies hydrate and help fight oxidative stress.

10. Coconut Water (from the source!)

While technically a drink, fresh coconut flesh and juice are nature’s electrolyte-packed hydrators.

How Eating Hydrating Foods Supports Infrared Sauna Benefits

At 3Degrees Sauna Studio in Hudson, NH, many of our clients come for infrared sauna therapy to boost detoxification, support recovery, and reduce inflammation. Because our saunas encourage deep sweating, replenishing lost fluids and nutrients is essential to maximizing the benefits of each session.

Eating water-rich foods before or after your sauna visit helps you:

• Rehydrate faster and more thoroughly
• Avoid fatigue or dizziness from fluid loss
• Improve skin health and glow
• Support lymphatic drainage and detox
• Restore electrolyte balance naturally

Sauna therapy and hydration go hand in hand. Think of your food as part of your self-care ritual, supporting your body from the inside out.

Easy Ways to Add Hydrating Foods to Your Day

Incorporating hydrating foods into your summer routine doesn’t have to be complicated. Try these simple tips:

• Start your day with fruit: Watermelon, berries, or citrus are great first-thing in the morning.
• Snack smart: Pack cucumber slices, bell pepper strips, or celery with dip.
• Upgrade your salads: Add high-water ingredients like lettuce, zucchini, or strawberries.
• Make infused water: Drop slices of fruit or herbs into your water to encourage drinking more.
• Prep a post-sauna smoothie: Blend coconut water, pineapple, spinach, and cucumber for the ultimate recovery drink.

Stay Hydrated This Summer

Hydration isn’t just a summer tip, it’s a wellness essential, especially if you’re sweating it out in the sauna. By eating water-rich foods regularly, you give your body the tools it needs to stay energized, detox effectively, and bounce back faster from stress and heat.

Whether you’re hitting the beach, taking long walks outside, or enjoying an infrared sauna session at 3Degrees Sauna Studio, eating your hydration will keep you feeling vibrant and supported all season long.

Why Choose 3Degrees Sauna Studio in Hudson, NH?

At 3Degrees Sauna Studio, we offer private, full-spectrum infrared sauna suites designed to help you feel better from the inside out. Our clean, calming studio environment is the perfect place to unplug, reset, and sweat safely.

We don’t just offer a service, we support your whole wellness journey. That’s why we’re here with tips, tools, and science-backed guidance to help you get the most out of every visit.

Book your next session with us and feel the difference infrared therapy can make, not just for your body, but for your mindset and energy.