What to do before and after a massage

Key takeaways

• Wear loose, comfortable clothes. For an oil massage you undress to your comfort level and stay covered with linens.
• Eat a light meal one to two hours before, not a heavy one right before.
• Drink water before and after, especially in the Dubai heat.
• You can shower after a massage. Many people wait a little so the oil can stay on the skin.
• Skip alcohol and hard exercise for the rest of the day, and give yourself an early night.

What to wear for a massage

For an oil massage such as a Swedish or deep tissue massage, wear something comfortable that is easy to take off and put back on. Your therapist steps out or turns away while you undress and lie under the linens. How much you take off is your choice. Many people keep their underwear on, and you stay covered except the area being worked on.

A Thai massage is different. You stay dressed throughout, in loose clothes such as a T-shirt and soft trousers or leggings, because little or no oil is used and the session includes stretches. Avoid jeans, belts and anything with zips or buttons that press into you.

For any massage, take off watches, rings and necklaces before the therapist starts, and tie back long hair. Skip heavy make-up or strong perfume if you are having face or scalp work. Light, clean skin is all you need.

Should you eat before a massage?

Yes, but keep it light. A small meal one to two hours before the session is ideal. Lying face down on a full stomach is uncomfortable, and a big lunch right before a deep tissue session can leave you feeling heavy and restless instead of relaxed.

Going in hungry is not ideal either. A rumbling stomach is common and nothing to be embarrassed about, but low blood sugar can leave you feeling light-headed when you stand up at the end. A banana, a yoghurt, some dates or a handful of nuts an hour beforehand is a good middle ground.

If you are fasting during Ramadan, many people book after iftar once they have eaten lightly and had some water. Our guide to massage during Ramadan covers timing in more detail.

Coffee is fine earlier in the day, but a strong one just before a relaxing massage can make it harder to settle. If you want to drift off, choose water or herbal tea instead.

Drink water before and after

Have a glass of water in the hour before your massage and another one afterwards. In Dubai, where it is easy to lose more fluid than you notice, this is simply a good habit. It also helps if you feel a little light-headed when you sit up after lying still for an hour.

You may have heard that drinking water after a massage flushes out toxins. There is no strong evidence for that, and we would rather not promise it. The honest reason is simpler: many people feel thirsty and a bit sleepy after a massage, and water helps you feel more like yourself again.

There is no need to drink litres. A glass or two, and normal drinking through the rest of the day, is plenty. Keep the glass by the table so it is ready when you finish.

Can you shower after a massage?

Yes, you can shower after a massage. There is no rule against it. Many people prefer to wait an hour or two, or until the next morning, so the oil can stay on the skin a little longer and keep it soft. Others feel better rinsing it off straight away, especially before bed or before going out. Both are fine.

If you do shower soon after, use warm rather than very hot water. Right after a massage you may feel slow and a little light-headed, and a very hot shower can add to that. Stand up slowly, take a moment, and have a towel within reach.

A shower before the session is the more useful one. It warms the muscles slightly, freshens you up, and means you can lie straight down when the therapist is ready.

Alcohol, coffee and exercise

Skip alcohol before a massage. It can make you feel dizzy when you get up, and it dulls your sense of how much pressure is too much. After a massage, many people find a glass of water or tea far more pleasant than a drink. If you do have one, wait until later in the evening and keep it light.

Hard exercise is best kept away from the massage. If you train in the morning, a session later in the day works well. After a firm deep tissue or sports massage, give your body the rest of the day off from heavy lifting, sprints or long runs. A gentle walk is fine.

Saunas, steam rooms and long sessions in the sun straight after a massage are also worth skipping. You will feel more relaxed resting indoors with the AC at a comfortable level.

Sleep and the rest of the day

Right after a massage, most people feel warm, slow and a little sleepy. Sit on the edge of the table for a moment before you stand. Do not rush to answer emails or drive straight to a meeting if you can avoid it.

An evening massage often pairs well with an early night. Many people find they sleep more deeply after a session, which is why late slots are popular after long working days. If you book in the morning, plan a calm hour or two afterwards rather than going straight into a busy schedule.

After firmer pressure, an area that was worked on may feel a little tender the next day, a bit like after a new workout. For most people that fades within a day. If something feels sharp, unusual or does not settle, check with your doctor and mention it before your next booking.

A simple timeline for the day

If you like a plan, here is one that works for most people booking a massage at home or in a hotel room. Adjust it to your day. For more quick answers, see the frequently asked questions.

• Two hours before: a light meal, and no more coffee if you want to relax.
• One hour before: a glass of water. Clear the space and set the AC a little warmer.
• Fifteen minutes before: a warm shower, jewellery off, phone on silent.
• During: speak up about pressure, temperature and anything else at any time.
• Straight after: sit for a moment, then a glass of water.
• Later: shower when you like, a light dinner, no hard training, an early night.