Benefits of Sauna and Cold Plunge

Combining the heat of a sauna with the chill of a cold plunge creates a powerful contrast that can do wonders for your body and mind. These ancient practices of combining heat and cold therapy, rooted in cultures from Scandinavia to Japan, provide more than just relaxation. 

The intense heat of a sauna stimulates circulation, aids in detoxification, and promotes deep muscle relaxation. At the same time, cold plunges can trigger a natural response that boosts circulation, reduces inflammation, and sharpens mental clarity. 

Together, these therapies complement each other, reducing recovery times, improving mood, and supporting overall wellness. Whether you're seeking physical recovery or mental rejuvenation, the sauna-cold plunge duo is a natural approach to health that has stood the test of time.

If you’re wondering what the benefits of combining sauna and cold plunges are, keep reading because we have all the answers you’re looking for. Let’s start by discussing what both of these health practices are. 

What are Saunas and Cold Plunges?

Sauna and cold plunge are complementary therapies used for centuries to promote physical and mental wellness. A sauna uses dry or steam heat to warm the body, while a cold plunge involves immersing in cold water. Both heat and cold have benefits for physical and mental well-being, which we’ll discuss in detail below. 

First, let’s define saunas and cold plunges. 

Traditional Sauna

Originating from Finland over 2,000 years ago, traditional saunas use a wood or electric heater to heat the air to approximately 175°F. The humidity is typically low (10% or less), but you can raise it by adding water to hot stones. Finnish saunas generally have a very dry heat, whereas others have higher humidity. 

When saunas are used alone, many spend between 15 and 30 minutes enjoying the relaxing effects of the heat. Those who want to improve recovery times, relieve muscle soreness, and improve circulation often use saunas. 

Although a sauna alone undoubtedly has great benefits, many combine the heat of a sauna with the cold of a cold plunge to maximize potential benefits for both body and mind. 

Cold Plunge

Taking a cold plunge involves immersing yourself in icy water with temperatures ranging from 1 to 15° Celsius or between 33 and 60° Fahrenheit. The plunge may last up to 15 minutes, although the colder the water, the shorter the duration tends to be. 

Cold plunges are most often performed in dedicated cold plunge tubs, such as the premier models sold by Icetubs. These have insulated sides, are large enough for full immersion, and feature precise temperature controls. However, filling a bathtub or large container with water and ice also works. 

As you’ll see below, cold has certain effects on the body that may help reduce recovery times and speed up healing while also having mental health benefits. However, these benefits are amplified when heat is combined with cold. On that note, let’s move on and discuss how the combination of sauna and cold plunge affects you. 

If you’d like to experience the benefits of cold plunging, take a look at a premier ice bath, the IceBarrel. 

How Do Sauna and Cold Plunge Work?

Although both saunas and cold plunges have their benefits, which we will elaborate on below, the combination of heat and cold likely provides the biggest benefits in terms of muscle soreness, inflammation, recovery, mental health, and more. 

When you alternate between the heat of a sauna and the chill of a cold plunge, your body experiences a dynamic circulatory response. The sauna dilates your blood vessels, increasing blood flow and warming your muscles. The subsequent cold plunge constricts those vessels, reducing inflammation and flushing out metabolic waste.

As you’ll see further below, the main point of this type of therapy is to rapidly switch between heat and cold, as this is likely to produce much greater benefits than either heat or cold alone or by using these therapies individually.

Switching between heat and cold therapy rapidly is known as contrast therapy. This contrast therapy creates a "vascular pump" effect, where your blood vessels' repeated dilation and constriction improve overall circulation. 

The improved blood flow helps deliver nutrients and oxygen to your tissues more efficiently while also removing waste products and toxins, potentially aiding in reducing inflammation and pain while decreasing recovery times. However, as you’ll see below, the benefits of combining saunas with cold plunges go beyond blood circulation. 

The Benefits of Combining Saunas with Cold Plunges

By combining saunas with cold plunges, you stand to gain many benefits, such as reduced inflammation, reduced muscle soreness and fatigue, improved circulation, faster recovery times, and better overall mental wellbeing.

Let’s discuss the benefits of both saunas and cold plunges individually, and why combining the two can substantially increase these benefits. Let’s start by looking at how these types of therapy can reduce inflammation.

Saunas and Cold Plunges for Inflammation 

Both saunas and cold plunges are known to help relieve inflammation in their own ways, so let’s find out how. 

Saunas for Inflammation

Saunas help reduce inflammation primarily through heat exposure, stimulating increased blood flow and circulation. 

When you enter a sauna, the high temperature causes blood vessels to dilate, enhancing circulation and allowing more oxygen and nutrients to reach tissues, thus healing inflamed areas. 

This increased blood flow also removes metabolic waste, such as lactic acid, that can accumulate in muscles and joints after exercise or injury. The accumulation of lactic acid can also worsen the symptoms of inflammatory conditions, which means that saunas can help relieve inflammation in more ways than one. 

Cold Plunges for Inflammation

Conversely, cold plunges cause initial vasoconstriction, narrowing blood vessels. When you immerse yourself in cold water, blood flow to extremities decreases, helping to minimize swelling and inflammation in affected areas. 

Cold exposure also numbs pain and reduces metabolic activity in inflamed tissues, providing immediate relief to inflamed areas. To experience the cold, the IceBarrel XL makes for a great recovery tool. 

However, the combination of both heat and cold will provide you with even greater benefits. 

Combining Saunas and Cold Plunges for Inflammation

Alternating between saunas and cold plunges is a powerful approach to managing inflammation. After a sauna session, blood flow and nutrient delivery to inflamed areas are enhanced. When you follow that with a cold plunge, your blood vessels constrict, which helps to reduce swelling quickly.

This temperature contrast not only minimizes existing inflammation, but also stimulates your lymphatic system, promoting immune function and waste removal. Stronger immune function can decrease inflammatory conditions, while increased lymphatic drainage prevents the worsening of inflammatory conditions due to excessive lactic acid. 

Saunas and Cold Plunges for Muscle Soreness and Fatigue 

Saunas and cold plunges are known for reducing muscle soreness and post-workout muscle fatigue, both through unique mechanisms. Combining saunas and cold plunges, therefore, helps speed up recovery times post-exercise. 

Let’s find out how, and then talk about how combining them produces the best results. 

Saunas for Muscle Soreness and Fatigue

Saunas are an excellent tool for reducing muscle soreness and fatigue, primarily because they can provide deep muscle relaxation and improve circulation. 

The high temperatures stimulate vasodilation, bringing more oxygen and nutrients to your muscles and helping to alleviate tightness and soreness that often follows strenuous exercise. The warmth of the sauna also promotes muscle relaxation. As your muscles relax, tension is released, allowing for a greater range of motion and flexibility. 

This relaxation response is further supported by the release of endorphins, the body's natural painkillers. Endorphins create a sense of well-being and contribute to a reduction in the perception of pain overall.

Additionally, as discussed above, saunas can also encourage the removal of lactic acid from the body, reducing muscle soreness and fatigue and ultimately allowing faster recovery. 

Cold Plunges for Muscle Soreness and Fatigue 

On the other hand, cold plunges address muscle soreness in a very different way. When you immerse yourself in cold water, your body responds by reducing blood flow to the affected areas through a process known as vasoconstriction. This narrowing of blood vessels helps to cool down inflamed tissues and can significantly decrease swelling.

Cold exposure effectively reduces muscle soreness because it slows down nerve conduction velocity. Essentially, this means that the cold reduces the speed at which pain signals are sent to the brain, resulting in a decreased sensation of pain. This is particularly helpful for providing immediate relief from soreness after intense physical exertion.

Furthermore, cold plunges can help prevent delayed onset muscle soreness (DOMS), which often occurs 24 to 48 hours after strenuous exercise. By cooling the muscles immediately after a workout, you can mitigate the inflammatory response contributing to DOMS, allowing for a quicker recovery and less discomfort in the days following your training.

Combining Saunas and Cold Plunges for Muscle Soreness and Fatigue

Starting with a sauna session allows your muscles to warm up, promoting relaxation and enhanced blood circulation. This sets the stage for better nutrient delivery and helps clear metabolic waste from your muscles.

Following up with a cold plunge provides an effective counterbalance. The cold exposure numbs pain and reduces inflammation, which can be particularly beneficial after a strenuous workout. This cycle of heat and cold helps alleviate soreness and prepares your muscles for future activity.

Saunas and Cold Plunges for Immunity

Exposure to both heat and cold can help improve the function of your immune system. Heat and cold can each do this individually, but these benefits are maximized when the two are combined. Let’s find out how. 

Saunas for Immunity

Regular sauna use has been linked to several immune benefits, making it a valuable practice for supporting overall health. When you spend time in a sauna, the elevated temperatures stimulate your body’s response to heat. This process triggers the production of white blood cells, crucial for fighting off infections and maintaining a robust immune system.

The heat exposure mimics a mild fever, which is part of the body’s natural defense mechanism against pathogens. As your body heats up, it produces various immune cells, including neutrophils and lymphocytes (referenced in the above study), which work to identify and destroy harmful bacteria and viruses.

Moreover, when you’re in the sauna, your heart rate increases, leading to better blood flow. This increased circulation helps transport immune cells more efficiently throughout your body, ensuring they can respond quickly to potential threats. 

Cold Plunges for Immunity

Cold exposure is another effective way to strengthen your immune system. Immersing yourself in cold water has been shown to increase the production of specific immune cells, particularly leukocytes and lymphocytes. These cells play essential roles in your immune defense, helping to identify and eliminate pathogens that enter your body.

Cold plunges also stimulate the release of norepinephrine, a neurotransmitter that contributes to various physiological responses, including enhancing immune function. It helps reduce inflammation and modulates immune responses. By encouraging norepinephrine release, cold exposure can promote a stronger immune response.

Moreover, cold exposure can trigger the production of anti-inflammatory cytokines, which help regulate the immune system and protect the body from excessive inflammation. This balance between immune activation and regulation is vital for maintaining health and preventing chronic diseases.

Combining Saunas and Cold Plunges for Immunity

Combining sauna use and cold plunges creates a powerful synergy that boosts your immune system’s ability to adapt and respond. When you kick things off with a sauna session, the heat prepares your body for the following cold plunge. 

As you move back and forth between the sauna and cold plunge, you create an environment that encourages the production and circulation of immune cells. 

The heat ramps up your immune response, while the cold plunge pushes your body to produce even more immune cells. This combination can lead to a more resilient immune system, helping you handle infections and illnesses better.

Saunas and Cold Plunges for Mental Health

Aside from the physical benefits of combining saunas with cold plunges, both forms of therapy may also have significant mental health benefits, generally improving overall mental well-being.

Let’s find out how. 

Saunas for Mental Health

Spending time in a sauna has significantly enhanced mental well-being, largely due to its relaxing and stress-relieving effects. When you enter a sauna, the heat works wonders on your body by helping to relax your muscles and reduce tension. This physiological relaxation leads to a calmer state of mind, essential for overall mental health.

Moreover, heat exposure stimulates the release of endorphins, which are often referred to as the body’s natural painkillers. These chemicals not only help alleviate physical discomfort but also boost mood, contributing to a sense of happiness and well-being. 

The warmth of the sauna can also encourage the release of important neurotransmitters such as dopamine and serotonin. Dopamine is often called the "feel-good" neurotransmitter because it plays a key role in the brain's reward and pleasure systems. Elevated dopamine levels can lead to feelings of joy and motivation.

Serotonin, on the other hand, helps regulate mood, sleep, and appetite. Increased serotonin levels can enhance mood stability, decrease anxiety, and improve overall well-being.

Additionally, sauna use can lower levels of cortisol, the stress hormone. Elevated cortisol is often linked to anxiety and depression, so by reducing its levels, you may experience less stress and improved mental clarity.

Cold Plunges for Mental Health

Cold plunges also positively impact mental health, albeit through a different mechanism. 

The shock of cold water can trigger a rush of endorphins and adrenaline, providing an invigorating effect that can enhance alertness and mood. 

This sudden exposure to cold can be a powerful wake-up call for your body and mind, leading to increased energy levels and mental clarity. Increased adrenaline levels can make you feel more awake and ready to tackle challenges, while the endorphin release contributes to a heightened sense of euphoria. 

Combining Saunas and Cold Plunges for Mental Health

When you combine heat and cold, both activate more endorphins and neurotransmitters than either alone could while also decreasing long-term cortisol levels. Overall, this may have beneficial impacts for those dealing with various mental health issues, such as symptoms of anxiety and depression. 

If improving your mental health matters to you, the IceBath XL makes for a great way to start bringing cold therapy into your home. 

With all of the benefits of combining cold plunges with saunas covered, let’s find out how to best incorporate them into your routine. 

Incorporating Saunas and Cold Plunges into Your Daily Routine

To effectively incorporate saunas and cold plunges into your daily routine, you must approach the practice with care and consistency. Let’s start by reviewing some general tips on how best to do this. 

Start Gradually

Begin with shorter sessions, typically 10 to 15 minutes in the sauna. This allows your body to adjust to the heat without overwhelming it. As you become more accustomed to the sauna, you can gradually increase the duration by a few minutes each session. 

This approach minimizes discomfort and helps you adapt to temperature changes. If you experience dizziness or discomfort, exit the sauna immediately.

For cold plunges, start with 30 seconds to one minute, and as you feel more comfortable, increase the time to one to three minutes. This gradual exposure helps your body adjust to the cold shock and prevents adverse reactions. The key is to listen to your body and respect its limits while encouraging adaptation.

Frequency of Sessions

Regularity is crucial for maximizing the benefits of sauna and cold plunge therapy. Aim for this routine two to four times a week, allowing sufficient recovery time while reaping the cumulative benefits of heat and cold exposure. 

To establish consistency, consider scheduling your sessions at the same time each week, whether post-workout or as a weekend ritual. You can adjust the frequency based on your fitness level and overall health. Beginners may start with twice a week, while more experienced users can aim for three to four sessions. Always listen to your body and adjust the frequency as necessary.

Stay Hydrated

Hydration is essential when engaging in sauna and cold plunge therapy. Drink plenty of water before, during, and after your sessions to replace fluids lost through sweating and support your body's detoxification processes. Proper hydration helps regulate your body temperature and maintain healthy blood flow.

Start with Stretching or Light Exercise

Consider warming up with light exercise or stretching before entering the sauna, as this enhances circulation and prepares your body for the heat. Setting a timer can also help you keep track of your sessions, preventing you from overstaying.

Everyone's body reacts differently to heat and cold, so experiment with different routines to find what works best for you. If you have pre-existing health conditions or concerns, consult a healthcare professional before starting sauna or cold plunge therapy for personalized advice. Let’s move on and talk about the optimal temperatures and durations for these therapies. 

Optimal Temperatures and Durations

Both the temperature and duration matter to reap the maximum benefits of combining saunas and cold plunges. 

Let’s start by determining how hot saunas and how cold the plunge should be. 

Sauna Temperatures

Maintaining the right temperature is essential to achieving the maximum benefits from your sauna sessions. The ideal range for sauna temperatures is 70 to 90°C (158 to 194°F). 

Within this range, you can effectively experience the numerous advantages of heat exposure, such as improved circulation, muscle relaxation, and detoxification through sweating. 

Moreover, this temperature range is generally comfortable for most individuals, allowing you to relax and enjoy the session without feeling overwhelmed by the heat.

Cold Plunge Temperatures

When it comes to cold plunges, the target temperature should be around 10 to 15°C (50 to 60°F). This specific range is crucial for effectively cooling the body and eliciting the desired physiological responses that follow heat exposure. 

Immersing yourself in water at these temperatures stimulates the body's natural cooling mechanisms and promotes vasoconstriction, which is the narrowing of blood vessels. This response helps to reduce inflammation, alleviate muscle soreness, and refresh your mind and body.

Now that we know all about temperature, let’s discuss how long you should sauna and cold plunge for. 

Recommended Durations

For optimal sauna sessions, aim for 12 to 15 minutes. This length allows you to fully experience the benefits of heat exposure without overtaxing your system. Spending time in the sauna within this timeframe facilitates sweating and detoxification while giving your body enough time to relax and enjoy the soothing warmth. 

If you’re new to sauna use, it may be beneficial to start with shorter sessions, gradually increasing the duration as your body adapts to the heat.

Following each sauna session, transition into a cold plunge lasting up to three minutes. This duration is typically sufficient for most individuals to experience the invigorating effects of the cold water without causing discomfort.

Cycling Sauna and Cold Plunge

To maximize the benefits of sauna and cold plunge therapy, it is recommended that this cycle be repeated two to three times. By alternating between the sauna and cold plunge, you create a contrast that amplifies the health benefits associated with both therapies. 

As you progress, feel free to adjust the durations and the number of cycles based on your comfort and tolerance levels. Ultimately, the goal is to find a routine that works best for you, allowing you to enjoy the restorative effects of this practice fully.

Safety Concerns of Sauna and Cold Plunges

Certain individuals should exercise caution when combining sauna and cold plunge therapy due to potential safety risks. 

Those with pre-existing cardiovascular conditions, such as hypertension or heart disease, should consult a healthcare professional before engaging in these practices, as extreme temperature fluctuations can put additional stress on the heart. 

Pregnant women should also be cautious, as overheating in the sauna can pose risks. Individuals with respiratory issues, such as asthma, may struggle to handle the heat and sudden cold exposure. 

Also, anyone who has a history of fainting, dizziness, or severe dehydration should be mindful and consider starting with milder temperatures and shorter durations to minimize the risk of adverse effects. 

Is the Sauna and Cold Plunge Combo Worth It?

Incorporating saunas and cold plunges into your wellness routine can benefit your body and mind. Combining heat and cold creates a remarkable effect that enhances circulation, reduces inflammation, and helps muscle recovery. 

Saunas provide comforting warmth that relaxes muscles and promotes detoxification, while cold plunges refresh and invigorate the body, leading to increased alertness and relief from pain. 

This back-and-forth therapy speeds up recovery, lifts your mood, and boosts overall well-being.

As you experiment with these traditional practices, it is essential to listen to your body and make adjustments based on your comfort level. 

Starting gradually and allowing yourself to acclimate to the heat and cold will ensure a safe and enjoyable experience. Whether you’re looking for faster recovery after workouts or simply want to unwind and destress, the sauna-cold plunge routine is a proven approach to improving your health.

Start taking advantage of the benefits of cold therapy with Icetubs.