Can you do a cold plunge after a sauna?

Author: Hillary Swift  |  Last update: Friday, September 5, 2025

Yes, a cold plunge after sauna bathing can be highly beneficial to both your physical and mental health. So, it's a good idea to add a cold plunge to your regular sauna routine. But it goes without saying that a cold shock might not be good for some age and health groups.

Is it good to cold plunge right after sauna?

The 'hot sauna, cold plunge' triggers your blood vessels to constrict rapidly and as a result, elevate blood pressure... By jumping in an ice bath after sitting in a sauna between 60 and 70 degrees Celcius, blood flow will improve and faster recovery from any muscle damage or soreness will increase.

Can I alternate between sauna and cold plunge?

You can alternate between the cold pool and sauna a few times, but limit the total time in each to avoid overstressing your body. Pay attention to how you feel throughout the process. If you experience any negative effects, such as excessive sweating, dizziness, or chills, stop the session.

What should you not do after a sauna?

After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.

Is it healthy to jump into cold water after a sauna?

The 'hot sauna, cold plunge' triggers your blood vessels to constrict rapidly and as a result, elevate blood pressure... By jumping in an ice bath after sitting in a sauna between 60 and 70 degrees Celcius, blood flow will improve and faster recovery from any muscle damage or soreness will increase.

How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman

Is it bad to go out in the cold after the sauna?

According to Finnish tradition, it's customary to jump right into a cold lake after the sauna. If you have that at your disposal, go for it! If not, a cold shower serves as a strong substitute. The objective is to bring your body temperature down to the normal range while improving blood flow.

Can I sauna everyday?

One of the most common questions we get asked is, "Can I sauna every day?" The short answer is yes, it can be safe for most people to sauna daily. However, it's important to keep a few things in mind, like how long you stay in and any health conditions you might have.

How long to stay in sauna to get rid of toxins?

While the optimal duration may vary depending on individual factors and sauna types, a general guideline of 15-30 minutes per session, 2-4 times per week, is a good starting point.

Why should you not shower after a sauna?

Cooling off after the sauna is important because you can catch a cold if you sweat too much. Sauna-goers should leave enough time to cool down before warming up again. If you can, don't have a shower straight after the sauna. It's better for the body if you cool off in the fresh air first.

Why do I feel dizzy after sauna and cold plunge?

The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.

Can you overdo cold plunge?

While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.

What is the hottest sauna in the world?

Bul Han Jing Mak

Considered the hottest sauna in the world at 390 degrees Fahrenheit, it boasts numerous health benefits. The floor is infused with layers of Loess and salt to enhance the body's ability to detoxify through perspiration.

Can you cold plunge every day?

You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.

What not to do after cold plunge?

After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.

How do you cycle a sauna and cold plunge?

The process usually starts with a sauna session lasting around 15-20 minutes, followed by a quick, refreshing immersion in cold water for 1-3 minutes, and then a period of rest before repeating the cycle.

Can I take my phone in the sauna?

The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.

Is it good to go from sauna to cold plunge?

Cold plunge, on the other hand, involves immersing oneself in a bath of cold water. The combination of sauna and cold plunge, also known as contrast therapy, has been shown to have numerous health benefits—including improved circulation, reduced inflammation, and enhanced mental clarity.

What is sauna etiquette?

Shower Before You Enter

Not only is this hygienic—rinsing off sweat, body oils, and any cosmetics—it also preconditions your body for the heat. Don't: Use heavy soaps or fragrances before entering. The hot air intensifies smells, and you don't want to overwhelm your fellow sauna-goers with a potent scent.

What toxins do saunas get rid of?

Sweating it out in a sauna can help you detox and remove a variety of toxins from your body including:
  • Drugs and alcohol (and the toxins that illegal drugs are often cut with)
  • Heavy metals like arsenic, lead, mercury, and cadmium which.
  • Harmful chemicals, pesticides, mycotoxins, and BPA.
  • Bacteria and viruses.

Is it good to sauna every day?

To achieve a positive effect, up to three sauna sessions are recommended per week. For healthy people, there is nothing to stop them from even taking a sauna every day. However, it should be noted that if you visit the sauna several times a week, you should reduce the number of sauna sessions per day.

Why do I feel sick after the sauna?

Dehydration can result from fluid loss while sweating. People with certain conditions, such as kidney disease, may be at a higher risk of dehydration. The increased temperatures can also lead to dizziness and nausea in some people.

Should I cold shower after sauna?

Because you sweat during your session and toxins are released, having a shower after your sauna will help to cleanse the skin and close pores. A cold shower after your sauna can also activate cold shock proteins in the body, which may help assimilate fat for weight loss.

How many minutes in the sauna is healthy?

The recommended length of time to spend in a sauna is 15-20 minutes. First-timers should start with five to 10 minutes. People with certain health conditions should not use a sauna. If you're not sure if that's you after reading this article, consult with a healthcare provider.

Is sauna good for skin?

Saunas induce sweating, a natural process that helps the body eliminate toxins. As pores open up in response to heat, impurities are released, promoting a thorough skin cleansing- which can contribute to a clearer complexion and improved skin health.

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