If you’re training regularly, managing stress, or simply trying to feel better in your body, a bathhouse session can be a powerful reset. Heat improves circulation and relaxation. Cold sharpens recovery and resilience. Red light therapy supports cellular repair and recovery. Stillness helps downshift the nervous system.
But there is one often-missed factor that dramatically changes how you feel afterwards: what you eat and drink around it.
Nature’s Energy is partnering with Chief Nutrition, led by Sydney nutritionist and exercise physiologist Veronika Larisova, to bring evidence-based nutrition into real recovery environments.
Veronika will be hosting nutrition and wellbeing talks inside Nature’s Energy Glebe Bathhouse on Friday 24 April, 2026. It’s an opportunity to connect science-based nutrition with the lived experience of sauna, cold immersion, red light therapy and deep rest. To experience one of Veronika's talks, just book a bathhouse experience in Glebe on Friday 24 April at any time that overlaps: 11am, 2pm, 6pm.
This guide explores how to pair bathhouse rituals with smart nutrition, so you leave feeling clear-headed, hydrated and genuinely restored.
Why nutrition matters for heat, cold and light exposure
Heat exposure from sauna, steam and hot spa places controlled stress on the cardiovascular system. Blood vessels dilate, heart rate rises, and sweat production increases. Regular sauna use has been associated in observational research with cardiovascular and metabolic benefits when practised safely.
Cold immersion is also a physiological stressor. It can improve alertness and recovery, but when combined with dehydration or low energy intake, it can leave people light-headed, shaky or overly stimulated.
Red light therapy works differently. Rather than acting as a thermal stressor, it supports mitochondrial function and cellular energy production through photobiomodulation. Emerging research suggests potential benefits for tissue repair, inflammation modulation and skin health. While it is not dehydrating like sauna, your overall hydration and nutrient status still influence how effectively your body responds and recovers.
Nutrition acts as the buffer. It helps the body tolerate thermal stress, recover more efficiently and support the cellular processes that heat, cold and light exposure stimulate.
The three non-negotiables: hydration, sodium and timing
Start hydrated
Thirst is a late signal. Arriving at the bathhouse already dehydrated increases the risk of dizziness, headaches and fatigue. A simple check is pale-yellow urine and steady energy before you begin.
Replace sodium, not just water
Sweat losses include electrolytes, particularly sodium. Replacing sodium helps the body retain fluid and rehydrate more effectively. This can come from salted meals, mineral-rich foods or electrolytes when needed.
Time meals appropriately
Heavy meals immediately before intense heat can feel uncomfortable. Most people feel best eating a light, balanced meal one to two hours before their session to stabilise blood sugar without overloading digestion.
What to eat before a bathhouse session
The goal is light, digestible and balanced.
Good options include:
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Greek yoghurt with berries, oats and a pinch of salt
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Eggs on toast or rice cakes with avocado and fruit
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Banana with protein (whey or plant-based) and water or electrolytes
If you use caffeine, keep it modest before sauna and cold exposure to avoid overstimulating the nervous system.
Hydration during and after
For most standard bathhouse sessions, constant sipping is not required. The focus should be on pre- and post-hydration.
A simple framework:
Before: At least one cup of water before beginning your bathhouse experience.
During: One cup of water between hot-to-cold cycles. A small teaspoon of Celtic salt can support electrolyte balance (complementary at all Nature’s Energy bathhouses).
After: 500 to 750 ml over the next one to two hours, plus sodium from food or electrolytes.
Electrolytes are useful when sweating heavily or combining sauna with training, but more is not always better.
The ideal post-session meal
Post-bathhouse nutrition should focus on replenishment, not restriction.
Include:
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Protein for muscle repair and satiety
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Carbohydrates if active, stressed or prone to energy dips
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Sodium and potassium to replace sweat losses
Excellent post-bathhouse meals include:
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Salmon bowl with rice or quinoa, cucumber, avocado, olive oil and sea salt
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Chicken or tofu salad with roasted vegetables, feta or olives and a salty dressing
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Eggs with toast and sautéed greens
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High-protein snack with fruit and electrolyte water if on the go
Micronutrients that support recovery
You do not need a complex supplement stack. Focus first on food quality and adequacy.
Key nutrients involved in hydration, nerve and muscle function, cellular energy production and recovery include:
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Sodium for fluid balance
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Potassium from fruit, vegetables, dairy and legumes
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Magnesium from nuts, seeds and leafy greens
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B vitamins from proteins, legumes and whole foods
Personalised advice from a qualified nutrition professional is valuable for people training hard, managing hormones or experiencing fatigue.
Three simple bathhouse + nutrition routines
Busy week reset
Light meal one to two hours before. Heat, cold and red light therapy in a gentle cycle depending on how you feel. Rehydrate and eat a salty, balanced meal afterwards.
Training day recovery
Eat protein and carbohydrates before entering the bathhouse. Use shorter heat rounds and longer rest. Add electrolytes if you sweat heavily. Incorporate red light therapy post-heat to support muscular recovery.
Mood and sleep support
Choose gentler heat and skip aggressive cold if overstimulating. Use red light therapy as a calming, restorative finish. Rehydrate, eat a magnesium-rich dinner and avoid alcohol to protect sleep quality.
Experience it in Sydney: Nature’s Energy x Chief Nutrition
Nature’s Energy offers Sydney’s most comprehensive bathhouse experience, including salt scrub and showers, traditional and infrared saunas, steam room, mineral pool or hot spa, ice baths and medical-grade red light therapy. Herbal tea, Celtic hydration salts, one towel and access to change rooms with toiletries, hair dryers and lockers are included in your visit.
On Friday 24 April 2026, Chief Nutritionist Veronika Larisova will host nutrition and wellbeing talks inside the Glebe Bathhouse (at 11am, 2pm and 6pm), connecting evidence-based nutrition with practical recovery strategies guests can apply immediately.
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