You’ve just stepped out of your massage feeling loose, calm, and recharged — but your post-massage routine is just as important as the session itself. What should you do after a massage to make those benefits last longer? From staying hydrated to resting your body and mind, these simple aftercare tips can help extend the relaxation, boost recovery, and leave you feeling balanced long after you leave the table.
Table of Contents
What Should You Do After a Massage?
Take Time to Rest & Relax
Taking time to relax and rest after a massage is one of the most important things you can do to ensure maximum relaxation and wellness. Allow yourself to rest for at least 20 minutes, taking time to gently move your body or enjoy some light stretching.
Drink Plenty of Water
Drinking water is essential to rehydrate your body and flush out toxins released during the massage. Make sure you drink plenty of water after your massage to help your body recover.
Eat Light & Well-Balanced Meals
Eating a light and well-balanced meal following a massage can help your body to continue the process of healing. Foods such as fruits, vegetables, whole grains, and lean proteins are all good choices for what to eat after a massage.
Avoid Alcohol & Caffeine
Alcohol and caffeine can interfere with the healing process. It is recommended to avoid alcohol and caffeine for at least 24 hours after a massage, as these substances can interfere with the massage’s effects.
Wear Comfortable Clothes
Wearing comfortable clothing after a massage can help you to maintain the relaxed state you achieved during the massage. Make sure to wear loose-fitting clothing that won’t constrict your body or cause discomfort.
What to Eat After a Massage
Foods to Avoid
It is recommended to avoid eating heavy, greasy foods after a massage. These types of foods can cause the body to work hard to digest them, and can lead to a decrease in the relaxation you experienced during the massage. Additionally, eating high-fat, high-sugar, or processed foods can cause inflammation in the body, which can counteract the effects of the massage.
Foods to Eat
After a massage, it is best to eat light, healthy snacks and meals. Whole grains, vegetables, and lean proteins are all excellent choices for post-massage meals. Eating these types of foods can help the body to process the massage and benefit from the relaxation effects.
How Long to Wait to Eat After a Massage
It is recommended to wait at least an hour after a massage before eating, as this gives the body a chance to fully relax and process the massage. Eating too soon can cause the body to become tense, thus defeating the purpose of the massage.
What Should You Not Do After a Massage?
Avoid Heavy Exercise
Heavy exercise can strain the body and undo much of the relaxation that happens during a massage. After a massage, your body needs time to rest and recover, and engaging in strenuous physical activity can prevent that from happening. It’s best to take a few days off from the gym and engage in lighter forms of exercise instead.
Avoid Cold Showers & Long Hot Baths
Cold showers or long hot baths after a massage can be shocking to the body, which has just been through a relaxing massage experience. For the same reason, it’s best to avoid steam rooms and saunas, too.
Avoid Stressful Situations
It’s important to remember that massage is not just a physical experience, but a mental one as well. After a massage, it’s important to take the time to relax and unwind. Avoiding stressful situations will help you achieve maximum relaxation and wellness.
How Many Hours to Eat Before a Massage
It is important to eat the right amount of time before getting a massage. Eating too soon before your massage can make you feel bloated and uncomfortable, while eating too late can make you feel faint or weak. The optimal time to eat before a massage is two to three hours prior. This gives your body enough time to process the food, but not so much time that you become hungry during your massage.
The Right Amount of Time to Eat Before a Massage
When deciding how many hours to eat before a massage, it is best to stick with light and healthy snacks that are easy to digest. Avoid eating anything heavy, greasy, or sugary as these foods can be difficult to digest and can make you feel uncomfortable during your massage. Eating something small and light, such as a piece of fruit or a light sandwich, is a good way to ensure you have enough energy without feeling bloated or fatigued.
Frequently Asked Questions
What should you do immediately after a massage to maximise the benefits?
The best immediate post-massage routine includes slow movements, deep breathing, and giving your nervous system time to settle. Spend a few minutes sitting or resting before you drive or walk away. This helps your body transition from parasympathetic relaxation into normal activity without feeling lightheaded.
Why do I feel extra thirsty after a massage?
Massage stimulates circulation and tissue mobilisation, which increases the body’s natural demand for fluid. Feeling thirsty is your body signalling that it needs replenishment. Sip water steadily rather than chugging a large amount at once.
👉 Read more: Why Am I Thirsty After A Massage?
Is it normal to feel sore after a massage?
Yes. Soreness can occur, especially after deep tissue or sports massage. It usually fades within 24–48 hours and can be eased with gentle stretching or a warm compress.
👉 Read more: Why Are You Sore After a Massage — and How to Feel Better Faster
Should I continue using heat or ice after my massage?
Depending on the type of massage:
Heat (heat packs, warm baths) supports relaxation-based treatments like Swedish massage.
Ice (cool compresses) can help calm tender or irritated areas after deep tissue or sports massage.
Your therapist can recommend the best option based on how your tissue responded during the session.
What are the signs your massage is still “working” hours later?
Common post-massage effects include relaxed breathing, increased mobility, improved posture awareness, heightened body consciousness, better sleep, and a subtle sense of “reset.” These benefits can last from several hours to several days depending on your body and the treatment.
Does a massage help with sleep the same night?
For many people, yes. Massage encourages the release of serotonin and reduces cortisol, setting up the right environment for deeper, restorative sleep. A warm herbal tea, dim lighting, and avoiding screens in the evening can amplify this effect.
Is it normal to feel hungry after a massage?
Yes—massage activates the parasympathetic nervous system, which can stimulate digestion. A light, nourishing meal such as soup, fruit, protein, or whole grains helps maintain energy without overwhelming your system.
Should I avoid caffeine after a massage?
If relaxation is your primary goal, reducing caffeine afterward can prolong the calming effect. If you rely on caffeine daily, a small amount is fine—but try to pair it with extra hydration, as caffeine increases fluid loss.
How soon after a massage can I resume skincare or body treatments?
Wait 24 hours before exfoliating, using strong actives, or applying treatments like retinol or AHAs. Your skin is more permeable and sensitive after massage oils and increased circulation, so gentler care is best.
🔗Related Links
- Why Do You Feel High After a Massage? 7 Powerful Reasons Explained
- Why Drink Water After a Massage? Benefits, Science & Hydration Tips
- Sore After a Massage? Causes, Relief, and How to Prevent Massage Soreness
Conclusion
Massage is a great way to relax and achieve wellness. Taking the time to recover properly after a massage can help ensure that you get the most out of it. Following these five tips can help ensure you get the most out of your massage and maximize your post-massage relaxation and wellness. Drink plenty of water, take an Epsom salt bath, stretch, take it easy, and get enough rest.
📚 References
- Web MD – Stress Relief: Benefits of Massage
- Peaceful Mind – Massage Aftercare: What To Do After a Massage
- Mayo Clinic – Massage: Get In Touch With Its Many Benefits
⚠️ Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Always consult with a licensed healthcare provider or certified massage therapist before beginning any new treatment, especially if you have pre-existing health conditions or concerns.
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