Newsletter: Hydration, Electrolytes and Sauna

In this edition, we're delving deep into three key components of optimal health: hydration, electrolytes, and sauna therapy. Join us as we uncover the importance of proper hydration, explore the role of electrolytes in maintaining balance, and unlock the rejuvenating benefits of sauna therapy.
Discover practical tips and expert advice to ensure you're staying adequately hydrated, learn how to replenish essential electrolytes for peak performance, and explore the ancient ritual of sauna therapy for holistic wellness.
Whether you're an athlete looking to optimize performance, a busy professional seeking to enhance focus and productivity, or simply someone who wants to feel their best every day, this newsletter is for you.

[@timwalrath9366]

This was a really informative video, keep them coming! Can you please post the link to the Finnish studies?

[@arizonainstituteofintegrat4427]

jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724

[@timwalrath9366]

A couple questions for you related to the sauna topic. Would hot tub treatment be a desirable substitute for a sauna if a sauna wasn't available? Also, when should we do the sauna treatment? In the morning, evening? Or how about wrapping it into a gym workout? Would beforehand or after the workout be best? Just wondering about the Finnish study and whether the outcomes were affected by the time of day they were taken or if they were paired with a gym or outdoor workout, like hiking or walking. Thanks!

[@arizonainstituteofintegrat4427]

Hi Tim. I think the hot tub will give many of the same benefits and certainly is better than doing no deliberate heat exposure. The one thing I can't say with a hot tub is whether or not it will have the benefits on longevity and all cause mortality. We just don't have the data to know one way or another. I think, when it comes to time of day, the morning or evening would probably be best for a few reasons. In the morning, it can work well to time it after working out. There is some data suggesting it augments both cardiovascular and strength training. I think after the workout is probably better than before. Doing deliberate heat exposure in the evening is a great way to allow your body to start to cool down and, if timed correctly, can allow your body temp to drop quicker and earlier in your sleep cycle. This can improve deep sleep and many people feel they sleep deeper afterwards. Generally, I recommend spacing the sauna 90-120 min from bed, hot tub/hot bath 60-90 min before bed and a hot shower can be taken right before bed. I've never seen any time of day details posted on the Finnish study so I'm not sure if they collected that piece of information. Hope that helps.