sauna and cold plunge facts

Today's post will be a little different. Less time for philosophical waxings, so I'll drop some facts.

Do you know the benefits of sauna? What about cold plunge?

I didn’t either—at least not in depth. But I was doing both often enough. After years, I decided it was time to actually understand the benefits and learn some tips about usage.

here’s the tl;dr

main benefits of sauna:

Improves cardiovascular health
Enhances muscle recovery
Supports detoxification
Reduces stress
Boosts immunity

main benefits of cold plunge:

Reduces inflammation
Aids muscle recovery
Increases circulation
Builds mental fortitude
Strengthens immunity

I'm a big believer in benchmarks, especially when we’re trying to learn or optimize something. So here are some benchmarks to keep in mind:

sauna time:

Light usage: 5-10 min
Medium usage: 10-15 min
Heavy usage: 15-20 min

cold plunge time:

Light: 0-1 min
Medium: 1-3 min
Heavy: 3-5+ min
- Pro tip: Aim for 11 minutes per week for maximum benefits

sauna temperatures:

Light: 180°F (82°C)
Medium: 190°F (88°C)
Heavy: 200+°F (93+°C)

cold plunge temperatures:

Light: 52-57°F (11-14°C)
Medium: 48-52°F (9-11°C)
Heavy: 42-45°F (5-7°C)

a few tips on usage

You get more benefits when you alternate between heat and cold exposure—this is called contrast therapy. Start with the sauna, then go to the cold plunge.

Sauna causes vasodilation—the expanding of your blood vessels—while cold plunge causes vasoconstriction—the contracting of your blood vessels. Think of this as a way to flush blood through your system.

Here’s the trick: don’t go right back into the sauna to warm up. Give yourself 5-15 minutes before cycling back in. This helps your body absorb the benefits.

a couple more tips:

Wear a felt sauna hat (often called a Banya hat). It protects your head and hair from overheating, allowing you to stay in longer. More time = more sweat = more benefits.
Dunk your head in the cold plunge at least once. I overheard this at a Russian bathhouse where the attendant urged it. I’m not 100% sure of the extra benefit, but I find it helpful.

final thoughts

Not sold? Keep in mind that sauna and cold plunge traditions go way back in many cultures—Russian, Swedish, Turkish, Finnish, Native American, and more. Our ancestors figured out these practices were beneficial, long before modern science backed them up.

For me, sauna and cold plunge have become an amazing mental and physical reset—a mid-day or post-work boost of energy to help me finish strong.

Wishing you luck on your sauna & cold plunge journey!