Post Sauna | Herbal Electrolytes

When it comes to hydration Water is not enough. In fact, water may make things worse…  

Drinking water alone, after you have been sweating for a while, may deplete you further. Water alone increase urination which will release some “waste” minerals. After sweating you need these and the water going in can feel like a bit too much for the system.
This is because water overwhelms the kidneys, which are in charge of electrolyte balance in the blood. “The hydrating” water dilutes the blood, reducing the sodium and mineral count sending the body into shock. This is known as hyponatremia

When you decide to reach for a glass of something to drink, you want it to be rich in minerals to replenish your sodium, potassium, magnesium, and calcium that escaped through your sweat.  

You want to treat your body as if it did a workout, because that is what saunas mimic in the body.

Electrolyte drinks that are sold in the grocery stores or gas stations are loaded with sugar and high fructose corn syrup. 

To get that proper hydration, you need to nourish your body with mineral rich herbs and high quality sea salt.

 

Bioavailable minerals from Plants 

When we consume minerals and vitamins from plants, it is easier for our bodies to assimilate these nutrients.  This is because plants create a balance.  Most minerals need other minerals to be available for our body to use.  Plants have this complex cascade figured out. Plants often come as a complete bioavailable package, having the right combination of minerals for absorption.

Preparation is important… you could just take capsules of herbs or tablets. When your body is asking hydration, it wants something wet.  Making herbal infusions, or a strong tea is one of the best.  Add a pinch of high quality sea salt and Voula! You have an herbal electrolyte blend.

 

How do you know which herbs to choose???

3 categories of herbs for post sauna beverages

Nutritive herbs - high in minerals such as calcium, magnesium, potassium, and iron

• Nettles – high in available mineral, deeply nourishing
• Oatstraw - nervous system + long-term rebuilding
• Mulberry - fluids + gentle mineral support
• Goji - yin + blood + hydration support
• Burdock - mineral + liver + skin connection

Moistening herbs (Yin Tonics) - aid in hydration at the cellular level, best for those who feel dry and fatigued

• Shatavari - deep moisture, cooling, restorative, adaptogenic
• American ginseng - fluid restoration, resilience, adaptogenic
• Marshmallow root - mucilage, coats and hydrates
• Ophiopogon - dry mouth or throat, acts on digestive system, general dryness relief

Cooling herbs – Help the body to release or vent trapped heat.

• Red clover - cooling, high in minerals, supports lymph movement
• Hibiscus - refreshing, hydrating, cooling, supports cardiovascular system
• Gotu kola - tissue repair, gently cooling, nervous system tonic
• Mints - vents heat, aid digestion, refreshing

 

Here are a few of my favorite nourishing herbs

Nettle (Urtica dioica)
Nettle is a deeply nourishing, mineral-rich herb packed with iron, calcium, magnesium, and silica. It supports blood building, replenishes electrolytes, and strengthens the kidneys and adrenals. Its high nutrient density helps restore vitality, support hydration at a cellular level, and rebuild after depletion.

Mulberry Fruit (Morus spp.)
Mulberry fruit is rich in vitamin C, iron, and antioxidants that help build blood and support hydration. It gently nourishes the liver and kidneys while replenishing fluids and supporting recovery from dryness. Its natural sugars provide a mild, easily assimilated energy source alongside mineral restoration.

Oat straw (Avena sativa)
Oat straw is a deeply nutritive herb high in calcium, magnesium, silica, and trace minerals that support the nervous system and rebuild depleted tissues. It helps restore electrolyte balance, strengthen bones and connective tissue, and provide a steady, grounding nourishment that supports long-term resilience and recovery.

Shatavari (Asparagus racemosus)
Shatavari is a deeply hydrating, demulcent herb that supports the body’s fluid systems. Rich in plant compounds that nourish the reproductive and endocrine systems, it helps rebuild moisture, soothe internal dryness, and restore depleted tissues.

Hibiscus (Hibiscus sabdariffa)
Hibiscus is rich in vitamin C, antioxidants, and gentle plant acids that support circulation and cooling. It helps replenish fluids, supports heart health, and provides a refreshing, mineral-rich boost that aids in restoring balance and hydration.

Mint (Mentha spp.)
Mint contains volatile oils that support digestion and circulation, along with trace minerals that gently stimulate and refresh the system. It helps the body assimilate nutrients more efficiently while offering a cooling, uplifting effect.

Gotu Kola (Centella asiatica)
Gotu kola is rich in minerals and compounds that support connective tissue, circulation, and nervous system repair. It helps rebuild and tone tissues, supports mental clarity, and aids in restoring balance in the body after exertion or depletion.

American Ginseng (Panax quinquefolius)
American ginseng is a nourishing adaptogen that supports fluid balance, immune function, and gentle energy restoration. It contains polysaccharides and ginsenosides that help rebuild vitality, support the lungs, and restore resilience without overstimulation.

How to Make a Nutritive Herbal Infusion

Measure your herbs
Use 1 ounce (by weight) of dried herb per quart (32 oz) of water.

1. Boil water
   Bring fresh, filtered water to a full boil.
2. Combine
   Place herbs in a quart-sized glass jar. Pour boiling water over the herbs, filling the jar completely, give it a gentle stir
3.  Cover tightly
   Seal with a lid right away to keep minerals and volatile components from escaping.
4.  Steep for an extended time
   Let sit 4–8 hours or overnight.
   This long steeping time extracts minerals and deeper nutritive properties.
5.  Strain
   Strain well, pressing or squeezing the plant material through cheese cloth to extract all nourishing liquid.
6.  Store
   Refrigerate and use within 24–48 hours.
7. Use
   Drink 1–3 cups daily as a nutritive tonic adding a pinch of salt and a dash of maple syrup.

Best Herbs for Infusions:
Nettle leaf, oat straw, red clover, rose hip, linden, but you can use most herbs.

Best Herbs for Herbal Decoction ( boiling the herbs on the stove):
Burdock, Shatavari, Spices, American Ginseng, Dandelion root

Please Note: This method is best for mineral-rich leaves and flowers, not roots, barks, or aromatic herbs.

Post Sauna Replenishing Recipe
Replenish, Restore, Rebalance

Measured in parts; this is a way to allow you to keep proportions and not be limited by size. You could use a ¼ cup as the part, so when it says 2 parts it would be ½ cup

• 2 parts Nettle
• 2 parts Oat straw
•  1 Mulberry fruit
• 1 Marshmallow
•  1 Gotu kola
•   ½ Hibiscus

1. Combine together mixing well
2. Store in an air tight container, in a cool dark place.
3. Follow the directions above to make this recipe into a nourishing herbal electrolyte beverage.

 

A few ready-made Sweet Fern Herbal blends for infusions

·      Radiance – Nettle, oat straw, red clover, alfalfa, lemon balm, tulsi, horsetail

·      Hibiscus Rose hip – Hibiscus, rose hip, Lemongrass, lemon peel, lavender

·      Adapt Again (better as a decoction) - Eleuthero, Rhodiola, Ashwagandha, Astragalus, Marshmallow root, Licorice root, Ginger, Goji berry, mulberry fruit, Lemon peel

 

Another option for creating your own herbal electrolytes is to use an herbal infused vinegar such as a Shrub or an Oxymel.  The vinegar in these products make the minerals more available for the body.  The apple cider vinegar aids the liver in processing waste and helps digestion. 

The key is to add that pinch of salt. Don’t be scared of it, we need it!