The sauna has a host of great health benefits. Regular sauna sessions can boost your physical and mental health, but many widely believed ideas about saunas and wellness are simply myths. A big myth we’d like to explore today is whether or not to use a sauna for a hangover. Just about everyone has their own convoluted hangover cure, usually involving fried food or some kind of bizarre drink from a blender, but could it really be as easy as just taking a sauna? Does a sauna cure a hangover? While saunas are well-known for helping you unwind, can they really ease a hangover faster? The reality is more nuanced than it appears.
Sauna for a Hangover - Is It Good or Bad?
Does a sauna help with a hangover? Let’s get this out of the way: no, saunas are not a “cure” for hangovers. Both scientists and anyone who’s experienced a hangover understand that there’s no real cure; only time can heal it. Using a sauna for a hangover, however, can help ease some of the more painful symptoms.
Saunas are Good for Headaches
While a headache is only one part of a hangover, it’s probably the most painful part for most of us. This is one area where saunas might provide relief from certain hangover discomforts. There is evidence that regular sauna use can help reduce headache symptoms for those with tension headaches more than 15 days a month. Although this doesn’t fully explain hangover headaches, the reasoning holds: alcohol-induced changes in blood pressure may constrict blood vessels in the brain, contributing to the pain. Because the sauna also changes our blood pressure, it’s natural to expect some relief in the sauna. But that doesn’t mean your body will process alcohol any quicker.
Saunas Can Help Regularize Post-Hangover Sleeping
One of the symptoms of a hangover people can’t feel as clearly as a headache or fatigue is that our sleep is generally very bad after excess drinking. Scientists have found that people who have had a lot to drink (and will likely have a hangover when they wake up) have several disrupting episodes during a night’s sleep that stops our rapid eye movement (REM) sleep and prevents us from getting a good deep sleep. Using a sauna for a hangover, however, can help promote relaxation and improve sleep quality. Saunas, in fact, have the ability to do just the opposite of these disruptions.
A study from Aalto University in Helsinki found that people who took a sauna just before going to bed experienced more deep sleep than those who did not. For hangovers that linger into the next evening, spending a short time in the sauna before bed could offer some relief. You may find yourself waking up more refreshed than if you didn’t.
Finns Traditionally Used the Sauna as a Hangover Relief
Ask any Finn or Finnish expat about saunas and Finnish drinking culture, and you’ll likely get a long answer. We’ll shorten the history for you here: saunas are a social hotspot in Finland and are both used as drinking spaces as well as post-hangover cool-down spaces.
People with hangovers classically turned to the sauna in Finland to find momentary relief and this is why: the traditional mode of sauna use in Finland isn’t just spent in the sauna. After 20 or so minutes in the heat, it’s customary to quickly jump into either a cold lake or some snow and then repeat the process as many times as you would like. That system shock of hot-then-cold is enough to make anyone forget about a hangover. At that moment, you may feel a lessening of symptoms from your hangover, but as soon as the shock of the cold wears off in your body, that headache will come right back. The Finnish method isn’t for speeding up hangovers; rather, it is for feeling momentary relief. And for reasons we’ll explore later, there are a fair few reasons you should think twice before trying this method.
Saunas Do Not Speed Up Hangovers
Many people who have heard that saunas help with hangovers don’t consider the blood flow benefits, but rather have heard that sweating in the sauna is basically an alcohol detox. This is untrue. Although sweating expels toxins, oils, and, most importantly, water, it doesn’t affect how the body metabolizes alcohol.
Does sauna help detox alcohol? No, your liver does all the detoxing, though a sauna can support recovery by improving circulation and helping you relax.
The alcohol detox myth comes from a half-truth about the sauna: while, yes, sweating in the sauna is very good for the skin and our overall health, that doesn’t mean that alcohol comes out from our skin when we sweat. When we drink alcohol, it goes directly from our stomach to our liver, so it can be processed as waste. The liver then releases purified water, which replenishes our body. The unusable remainders leave our body through urine. The water that comes out of our pores when we sweat is that same post-process purified water that alcohol ends up as after its journey through the body. So, for example, if you get into the sauna with a hangover, almost all of the alcohol in your body is probably already being processed by your liver or has already left you one way or another. Can you sweat out a hangover? Not really — sweating out a hangover is not possible, and it certainly doesn’t remove alcohol, though it may help you feel a bit better by improving circulation and relaxation.
What You Should Know Before Taking a Sauna with a Hangover
Like any other activity, taking a sauna drunk or with a hangover is more dangerous than doing it sober. Before using a sauna after drinking, it’s important to follow several safety precautions.
Both Saunas and Hangovers Dehydrate Us
If you wake up with a hangover, the wisest thing for you to do is drink a glass of water or two before you get anywhere near your sauna. After a night of drinking, the body tends to become dehydrated because alcohol causes us to urinate more, and there is very little water in alcohol that the body can preserve and use for bodily processes. Similar to drinking coffee, alcohol in many ways dehydrates the body. This actually leads to one of the several major theories of hangovers, that being that hangovers are our body reacting to a sudden drop of water, specifically in the brain. So when you wake up with a hangover, your body is probably already in need of a drink. Taking a sauna with a hangover can be risky if you’re dehydrated, so rehydrating first is essential. This is one of the major risks of using a sauna with a hangover.
Hangover and dehydration in sauna can be a risky combination, making proper hydration essential before entering.
There is, however, a long history of actually drinking alcohol in the sauna. This originated, like so many sauna culture points, in Finland. It’s entirely common on the weekends to take a pint with you into the sauna or to take shots of salmiakki koskenkorva in between cooldowns in the lake. The part of that tradition that many people forget to mention is that any smart traditional sauna user also has a carafe of water on standby for all of the people using the sauna.
Going into the sauna puts you at real risk of dehydration, a risk that goes up even further if you’re hungover. If you decide to brave a sauna with a hangover, start by thoroughly rehydrating — your body needs it to handle the heat safely. It’s also not a bad idea to give your body a few minutes to process that water before you step in.
The Sauna May Change Your Blood Pressure Too Quickly When You are Hungover
One of the major benefits of regular sauna use is that the warm environment of the sauna makes the body’s blood pressure go up. While usually beneficial, sauna use can pose risks for someone suffering from a hangover.
During a hangover, the body becomes much more vulnerable to sudden shifts and stress. For example, when a hungover person sees a strong light unexpectedly, they’ll probably react in a more animated way compared to when they are sober. This same logic is true for the inside of the body as well. Any quick change of environment has the potential to shock the body, so going into a hot sauna right after a hangover has the potential to disrupt your blood pressure’s pace in an unhealthy way.
Those of us with existing heart conditions absolutely should talk to their doctor before using the sauna with a hangover. There are studies that show people with irregular heartbeats, otherwise known as cardiac arrhythmia, may find their heart rate more difficult to manage during a hangover. This effect is then amplified by the sauna. For this example, think of the sauna in a similar way to exercise: When it is warmer than 33 degrees Celsius, many doctors advise against heavy exercise outside because the body may strain itself too hard too quickly. The same logic is valid for the sauna; being that wood-burning saunas are even hotter than 33 degrees, it is unwise to subject your body to that level of heat when you already feel discomfort or your body is outside of homeostasis.
Taking a Sauna with a Hangover May Make You Faint
Even without a hangover, sitting high up in a wood-burning sauna can cause those not used to the extreme heat of a sauna to faint. Fainting can occur for many reasons, but these factors are intensified during a hangover. Primarily, fainting happens when the body is overwhelmed; this is most commonly due to heat or dehydration. The headache so common in hangovers already predisposes the body to fainting; even though saunas have been found to be good for headaches, the mélange of negative feelings brought on by a hangover may overpower any benefits found for sober people.
People with irregular heartbeats are even more likely to feel discomfort and faint in the sauna. If blood pressure fluctuates too suddenly, the body may respond in several ways, with fainting being one potential reaction.
Be Careful of Your Surroundings When Hungover in the Sauna
It’s not fun to admit, but those of us with hangovers are still not at 100%, just without the careless fun of being drunk. Our motor skills are delayed, and our body is essentially playing a long game of catch-up with the stimuli around us. Sure, people with hangovers have more awareness than drunk people, but it’s still more than possible for a hungover person to slip, trip, or burn themselves on the stove in a wood-burning sauna. If you are intent on taking a sauna with a hangover, try not to do it alone. Like how friends choose a designated driver, be certain that there is a wholly sober person in the sauna with you.
What is a Hangover?
We all know what a hangover feels like, but what exactly in the body causes hangovers? Understanding the finer points of a hangover will also explain why saunas aren’t necessarily a “cure” for them.
The hangover itself is the combination of symptoms you feel when waking up after a night of excess drinking: a uniquely painful, distant headache to the point of vertigo, fatigue, and usually thirst. Behind the scenes, the body’s blood pressure also goes up, our stomach releases more acid than normal, and the brain may be undergoing what the National Institute of Health calls a mini-withdrawl in which the brain tries to account for the big change from “lots of alcohol” to “no alcohol”.
Why Do We Get Hangovers?
Anyone who’s ever endured a hangover knows two things: the discomfort hits first thing in the morning, and it usually follows a night of drinking heavily in a short span of time.
Most scientists believe that we experience hangovers both because of dehydration in combination with one of several chemical deficits. We mentioned earlier that the body’s blood pressure increases during a hangover; this leads to inflammation of our blood vessels and likely the headache many of us feel in a hangover. But in an entirely different part of the body, alcohol is also causing a build-up of a toxic compound called acetaldehyde. This compound is associated with body fatigue; so each part of the hangover is likely happening in a different system of the body all for different reasons.
The conclusion is that no two bodies will feel a hangover in the same way. While our headaches may come about for one reason, our fatigue probably does for completely unrelated reasons. The hangover is so complex that scientists don’t have a true consensus as to what causes it. It is, then, unwise to imagine that there is a magical cure-all for hangovers waiting in your sauna.
Wood-burning Sauna or Steam Room?
Even just saying “saunas” doesn’t consider that there are two major types of saunas with very different environments. While the classic wood-burning or Scandinavian-style sauna is exceedingly dry, steam rooms or Thai/Asian-style saunas are just the opposite, incredibly humid.
Sauna with a hangover is often associated with the traditional wood-burning sauna, which has been linked to hangover relief for hundreds of years. Many of the myths that have to do with sauna use came about originally when talking about the Scandinavian-style sauna. But this doesn’t mean that the steam room doesn’t have a fair few mythical qualities too.
Does the type of sauna you choose affect hangover relief? In short, it doesn’t. This is because just about every health benefit from saunas are true for both steam rooms and wood-burning saunas. Beyond the humidity and a temperature difference, the two types of saunas are so similar (for this topic specifically) that they can be treated as one.
Conclusions on Saunas and Hangovers - Does a sauna cure a hangover?
So, does sauna help with hangover? While saunas certainly aren’t a “cure” for a hangover, there are several reasons why someone may choose to take a sauna in the morning after. Using a sauna won’t shorten the duration of your hangover — its effects persist regardless. But taking a sauna is a genuinely refreshing experience. Just as it’s advised to rest in dim lighting during a hangover, a sauna can offer a similarly calming environment. For regular sauna users who are comfortable with the heat, simply relaxing in the sauna may help ease hangover discomfort.
If the biggest pain in your hangover is a headache, you may find some temporary relief in the sauna. If you plan to use a sauna when hungover, it’s essential to follow some safety guidelines: stay fully hydrated, avoid going alone, watch your heart rate closely, and check with your doctor first if you have any heart conditions. Safe sauna use when hungover is important to prevent dehydration and dizziness.
Frequently Asked Questions
How long in sauna when you have a hangover is safe, and what is the maximum recommended time?
Start with 10–15 minutes maximum. Leave immediately if you feel dizzy or nauseous, and never exceed 20 minutes when hungover.
What is a Hangover and why does the hangover and dehydration in sauna risk increase so dramatically?
A hangover is your body’s reaction to alcohol’s toxic effects and dehydration. Since saunas make you sweat more, dehydration can worsen quickly, increasing fatigue, dizziness, and heart strain.
Is an infrared sauna and hangover relief better than a traditional sauna or steam room for hangover?
Infrared saunas are gentler and operate at lower temperatures, which may be more tolerable during a hangover than traditional saunas or steam rooms.
When is the best time to sauna after drinking — the same morning or the next evening?
It’s safest to wait until the next evening or at least 12–24 hours after drinking, once your body is rehydrated and your alcohol levels have cleared.
Besides dehydration, what are the biggest risks of sauna with hangover?
Low blood pressure, increased heart rate, dizziness, and fainting are common risks due to fluid loss and weakened circulation.
Will the sauna help me detox alcohol faster, or does sauna help detox alcohol at all?
No, the sauna does not detox alcohol. The liver handles alcohol breakdown, and sweating only removes water, not alcohol.
What is the checklist for safe sauna use when hungover?
For safe sauna use when hungover, follow these key precautions:
- Drink plenty of water before and after
- Avoid going alone
- Keep sessions short (10–15 mins)
- Monitor your heart rate
- Rest if you feel weak or dizzy
- Avoid if you have heart issues or feel unwell
