If you are among those who have felt the incredible effects of regular sauna use, then you probably look forward to your daily dose enthusiastically. While it is true that all cause mortality is reduced with regular sauna use, and that nearly all portions of health will flourish if you are using a sauna 3-4 times per week for 20 minutes, there are a few lifestyle adjustments that need to be made to ensure your continued health and wellness.
Regular sauna users will likely know how important hydration becomes, and may have a well oiled system worked out to ensure that hydration is maintained before, during, and after each sauna session. Recent studies have indicated that with the high levels of perspiration that occur during sauna sessions that regular users may be depleted in magnesium.
Saunas are so effective at detoxification, but the mechanism of perspiration does not discriminate between the release of harmful heavy metals, and important mineral loss. This means that it is important to refuel with electrolyte based beverages, and a well balanced diet, and now with the added appendage to ensure that magnesium is restocked in the body.
Why Sauna Users & Athletes Require 10-20% More Magnesium Than the Recommended Daily Allowances
Anyone who sweats significantly more than the average person at least 3-4 times per week has positioned themselves in many cases to tout the highest bill of health of any other demographic of the population. While this spells triumphant news for sauna users, there is one consideration to be aware of with all heavy perspiration, Magnesium levels.
As sauna users detoxify from heavy metals, nanoplastics, and other unwanted toxins they also run the risk of losing valuable minerals. Significant loss of magnesium during sauna sessions can potentially lead to chronic dehydration, migraines, as well as other more serious illnesses. Even if you are taking in the recommended daily allowances (RDA) for magnesium, you may still be at a deficit if you are using a sauna regularly. (1)
The presence of magnesium helps to maintain electrolyte balance in the body and therefore prevent dehydration. The concern over proper levels of magnesium is that 60% of magnesium is stored in the bones. For athletes and sauna users that are sweating copiously and often, the body may begin to draw magnesium out of the bones to supply it to the rest of the body which could cause much more serious health issues later in life. (1)
The RDA for magnesium is 230 mg for adult females, and 320 mg for adult males, it should be noted that this is the minimum daily amount of magnesium, and if you are living an active lifestyle or using a sauna often then you need to add roughly 10-20 % more according to Dr. Rhonda Patrick Phd, and nutrition expert. (1)
While the consequences of magnesium deficiency can be quite serious, the good news is that you do not have to stop exercising or using a sauna to improve your magnesium levels in your body. In fact, all you need to do is increase bioavailable magnesium regularly.
How to Improve Magnesium Levels in Your Body as a Regular Sauna User?
- Magnesium Infused Mineral Water
- Supplements
- Bioavailable Foods
If you are an avid sauna user and would like to ensure that you are intaking plenty of magnesium to counterbalance all of the fluid and mineral loss from sweating, it is best to consult a well informed nutritionist who can help you with a magnesium rich diet, or supplement protocol.
In very general terms if you would like to begin taking in more magnesium right away, you can do so by drinking mineral water that is naturally infused with magnesium. this will help to prevent dehydration, while at the same time ushering in more magnesium.
There are a plethora of supplements available that contain magnesium, but because supplements are not always well monitored it is imperative that you consult a specialist to find the best source of magnesium for your body’s absorption. (1)
Finally, there are many foods that are rich in magnesium. These include dark leafy greens, certain small fish, nuts, legumes, cacao, plantains, and many more.(2) For food recommendations please consult a trained nutritionist for more details on how you can increase your magnesium.
Here is a list of magnesium rich foods in descending order as recommended by Dr. Rhonda Patrick:
- Oat bran – 96 mg in a ½ cup.
- Spinach (chopped) – 78mg in a ½ cup.
- Swiss Chard (chopped) – 75mg in a ½ cup.
- Brown rice – 86 mg in a ½ cup.
- Almonds – 78mg in 1 ounce (23 almonds).
- Lima beans – 63 mg in a ½ cup. (1)
It is fairly simple to increase your magnesium, and it really is just a matter of consciously seeking out foods and beverages that are high in bioavailable magnesium. When it comes to diet, it is always best to consult a specialist, and simply explain that you are using a sauna regularly and would like to improve your magnesium intake.
Keep on Giving the Gift of Sauna Use to Your Body and Make Sure You are Inviting in More Magnesium Into Your Body
Arguably, regular sauna use is perhaps the single most important thing you can do for overall health and longevity. The primary risk with ongoing sauna use is dehydration, and magnesium depletion. Both of these concerns can easily be remedied with proper hydration, and intake of magnesium.
Despite RDA recommendations, it is important to intake at least 10-20% more magnesium if you are someone who sweats regularly and prolifically. You may find sources of magnesium in water/beverages, food, or supplements. To find out what foods or supplements are best for your individual needs please consult a nutritionist or other medical professional.
While it is important to be aware of the risks involved in sauna use, it is very important to continue to use your sauna 3-4 times a week to ensure an optimal health span and a healthy body. Just make sure that you hydrate well and remineralize your body!
Sources Cited:
- https://www.foundmyfitness.com/episodes/3-mechanisms-for magnesium-deficiency
- https://www.healthline.com/nutrition/10-foods-high-in magnesium
- https://pubmed.ncbi.nlm.nih.gov/16470086/
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067
