Why Electrolytes Matter in the Sauna

Feat. Salty Hydrate by Brianna Cope

A good sauna session should leave you feeling like a new person, clear-headed, relaxed, maybe even a little euphoric. But if you’re walking out lightheaded, crampy, or wrecked for the rest of the day…there’s a good chance your electrolytes are off.

At Plunge, we’re all about getting the most from your recovery. And when it comes to heat, hydration, and performance - electrolytes are a game-changer.

What’s the Deal with Electrolytes?

When you sweat (and in a sauna, you really sweat), you’re not just losing water. You’re also losing essential minerals like sodium, potassium, magnesium, and calcium - aka your electrolytes. These are the unsung heroes behind muscle function, hydration, and energy levels.

Without proper electrolyte balance, you might experience:

• Muscle cramps

• Headaches

• Brain fog

• Dizziness

• That “I-need-to-lay-down” feeling

When to Drink Electrolytes Around Your Sauna Session

Before
Start sipping 30-60 minutes before your session. Preloading helps prep your body for what’s to come. Think coconut water, a clean electrolyte powder, or even water with sea salt and lemon.

During
If you’re doing long sessions, multiple rounds, or recovering from a tough workout, take small sips between rounds. Keep it light - just enough to stay balanced.

After
This is your recovery moment. Replenish with a solid blend of sodium, potassium, and magnesium. Pair it with a hydrating snack (watermelon, banana, smoothie), and you’re golden.

What to Look for in an Electrolyte Drink

Keep it clean and effective:

• Low or no sugar (unless you need a carb boost)

• Real minerals (sodium, potassium, magnesium, calcium)

• No artificial junk

We love brands like LMNT, Nuun, and now - Salty Hydrate.

Enter: Salty Hydrate by Brianna Cope

We’re stoked to highlight our friend of the brand, professional surfer Brianna Cope, who just launched her new hydration company: Salty Hydrate. Brianna’s been a longtime supporter and partner of Plunge, and we couldn’t be more excited to celebrate this new chapter with her.

Salty Hydrate is a zero-sugar electrolyte solution made with 72+ ionic trace minerals, designed to support full-body recovery. Whether you’re hitting the waves, the sauna, or the plunge, this clean, powerful formula is built to keep you performing at your best -without the crash.

Brianna lives the lifestyle, training, recovering, and pushing herself every day. Now she’s bottled that energy into something the whole wellness community can benefit from.

Final Take

Sauna sessions are about pushing limits and unlocking recovery. But if you’re not staying ahead on hydration and electrolytes, you’re only getting half the benefit.

We're proud to support friends like Brianna Cope who are out there elevating the recovery game.