7 things to know about sauna after cold plunge include how your body reacts to hot and cold, what science says about the benefits, and the safety steps beginners should follow.
This wellness trend combines two powerful practices: warming up in a sauna and cooling down in icy water.
In this guide, you’ll learn the most important facts about contrast therapy. We’ll explain what happens when your skin meets cold water, why the sauna balances it out, how combining both can improve recovery, and when it might be risky.
By the end, you’ll understand whether this hot–cold ritual is a safe and refreshing habit for you.
1. Hot and Cold Therapy Is Trending in the US
Hot and cold therapy is gaining popularity across the US as more people look for natural ways to recover, energize, and relax.
You’ve probably seen videos of people jumping into icy water and then relaxing in a hot sauna. This mix, also called contrast therapy, has been a cultural tradition in Nordic countries for centuries.
In the US, it’s becoming part of wellness routines because it combines physical recovery with mental clarity. It’s part workout, part meditation, and part stress relief.
2. What Happens to Your Body in a Cold Plunge
What happens in a cold plunge is that the body reacts quickly to the cold by tightening blood vessels, a process called vasoconstriction. Your heart rate speeds up, and your breathing becomes fast as your body fights to stay warm.
Science shows cold water may:
- Reduce inflammation in muscles and joints
- Lower soreness after workouts
- Activate your immune system
Cold plunges are popular with athletes because studies show they can reduce recovery time and muscle pain [1]. For everyday people, even a short cold immersion may help you feel less stiff after exercise and boost your energy.
3. Cold Water Sparks Noradrenaline Release
Cold water sparks noradrenaline release in the body when thermoreceptors in the skin send signals to the brain. Brief immersion can trigger a strong spike in norepinephrine, helping you feel instantly alert and focused [2]. Some compare it to drinking coffee, except the jolt comes from your nervous system’s natural stress response.
But there are risks:
- The healing effects are not fully proven by medical research [3].
- Sudden hot–cold changes may cause cardiac arrhythmia (irregular heartbeat).
- In extreme cases, blood vessels in the heart may tighten so much that oxygen supply is cut off.
People with cardiovascular disease should be especially cautious and avoid jumping straight from a hot sauna into an ice bath.
4. What Happens to Your Body in a Sauna
What happens in a sauna is that heat causes blood vessels to widen, a process called vasodilation. This improves circulation, increases heart rate like light exercise, and makes you sweat to cool down.
Research shows sauna benefits include:
- Better cardiovascular health
- Lower blood pressure
- Faster muscle recovery
- Deeper relaxation
Long-term studies in Finland show that frequent sauna use is linked to lower risks of heart disease and sudden cardiac death [4].
Many US doctors recommend sauna bathing as a complement to exercise and healthy living.
5. Why Combining Sauna and Cold Plunge Works
Why combining sauna and cold plunge works is that alternating hot and cold gives your circulatory system a workout. Blood vessels tighten in the cold and relax in the heat, creating a pumping effect.
This combination may:
- Boost circulation
- Speed up muscle recovery
- Reduce swelling and soreness
- Improve mental focus
Researchers describe this as contrast hydrotherapy. Alternating between sauna and cold plunge can improve circulation and enhance mental clarity [5].
Early studies suggest it reduces markers of muscle damage after tough exercise, which is why athletes and wellness enthusiasts are adopting it widely.
6. How to Try Sauna and Cold Plunge Safely
How to try sauna and cold plunge safely is by starting slowly and building up over time.
Beginners should follow these steps:
1. Warm up in the sauna (10–20 minutes).
2. Cold plunge briefly (1–2 minutes at first, up to 5 minutes with practice).
3. Hydrate and rest between rounds.
4. Repeat 2–3 cycles only if you feel good.
5. Cool down and recover afterward.
Safety tips:
- Avoid this practice if you have heart disease, high blood pressure, or are pregnant.
- Stop immediately if you feel faint, dizzy, or weak.
- It’s safer to do cold plunges with a friend nearby, especially when you’re new.
Experts recommend beginning with sauna first, followed by cold plunge, because it makes the experience more comfortable and effective [6].
7. Key Takeaway: Benefits With Caution
Key takeaway about sauna and cold plunge is that it can be both energizing and relaxing, but it comes with important cautions. The benefits include improved circulation, faster recovery, stress relief, and mental clarity.
The risks include potential heart rhythm problems for those with cardiovascular conditions.
For most healthy people, the mix of hot and cold is safe if started slowly with attention to hydration and recovery.
Beyond physical effects, the ritual itself—stepping away from screens, focusing on the body, and even connecting socially—may be just as healing as the temperature changes.
FAQs About Sauna After Cold Plunge
Should I do sauna or cold plunge first?
Most people start with the sauna to warm up before moving into the cold plunge. Heating up first helps your body adjust to the shock of cold water and makes the experience more comfortable.
However, some people experiment with starting cold—it depends on your personal preference.
How long should I stay in a cold plunge?
Beginners should stay in a cold plunge for just 1–2 minutes. As your body adapts, you can slowly increase to 3–5 minutes.
Staying in too long can increase risks such as dizziness or numbness, so always listen to your body and get out if you feel uncomfortable.
Is sauna after cold plunge safe for everyone?
Sauna after cold plunge is generally safe for healthy adults. However, it may not be safe for people with heart disease, high blood pressure, or other cardiovascular conditions.
Pregnant women should also avoid extreme temperature changes. Always check with your doctor if you have health concerns before trying this practice.
How often should I combine sauna and cold plunge?
For most beginners, 1–2 times per week is a safe starting point.
Some experienced users do it daily, but the key is to see how your body reacts. Recovery, energy, and relaxation benefits often build over time with regular practice [7].
References
[1]Frontiers in Sports and Active Living. (2021). Post-exercise Body Cooling: Skin Blood Flow, Venous Pooling, and Orthostatic Intolerance. Retrieved from https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2021.658410/full
[2]IceBath.org. (2023). Ice baths and hormonal stress responses: Research findings. Retrieved from https://icebath.org/ice-baths-and-hormonal-stress-responses-research-findings/
[3]MDPI. (2024). Cold exposure and physiological responses. Applied Sciences, 15(13), 7107. https://www.mdpi.com/2076-3417/15/13/7107
[4]Laukkanen, T., Kunutsor, S., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548.
[5]Frontiers in Sports and Active Living. (2021). Post-exercise Recovery: Cooling and Heating, a Periodized Approach. Retrieved from https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2021.658410/full
[6]Sun Valley Saunas. (2024). Cold plunge before or after sauna? Retrieved from https://sunvalleysaunas.com/blogs/the-sauna-blog/cold-plunge-before-or-after-sauna
[7] Meraki Health. (2025). Benefits of contrast therapy: Alternating between heat and cold. Retrieved from https://www.merakihealth.co.uk/blog/benefits-of-contrast-therapy-alternating-between-heat-and-cold
