Sauna vs Cold Plunge Side-By-Side Comparison for Better Recovery

After an intense workout, many want to kick back with a cold drink and relax. That’s a fine way to reward yourself for a well-done job, but it won’t get you back in the gym faster. If you want to recover and train again sooner, research shows that two of the most effective methods are sauna and cold plunge. For those interested in a more cost-effective option, a DIY cold plunge can be a great alternative to professional setups. The methods are different enough that you may wonder what the differences are and which is the better choice for you. In this article, we’ll compare sauna vs cold plunge to help you determine which recovery method can enhance your post-workout performance and well-being.
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A cold plunge app like GoPolar can help you maximize your recovery sessions. You can effectively personalize your cold plunge sessions to enhance recovery and boost your overall health by tracking your performance, time in the water, and other metrics.

What is Recovery & Its Importance

When we engage in physical activity, we create microtears in muscle fibers that need to repair themselves. This process occurs naturally, but recovery practices can help us:

• Enhance performance
• Reduce muscle soreness
• Decrease the risk of injury

Recovery also aids in returning the body to homeostasis, or a balanced, resting state, disrupted after exercise. 

What is Homeostasis? 

Our bodies work around the clock to maintain homeostasis. This automated process helps organisms maintain internal stability while responding to external changes. After exercise, homeostasis helps the body return to its normal state. Recovery practices like ice baths, saunas, and stretching promote this process to help us feel better and perform better. 

What's the Hormetic Response? 

Engaging in recovery practices exposes the body to controlled stressors. For example, ice baths and saunas create extreme temperature changes that impact our physiology. This stimulates a hormetic response, which helps the body adapt to stressful situations. 

Recovery practices can feel uncomfortable, but what doesn’t kill you makes you stronger best describes the hormetic response. The more we practice recovery, the better our bodies handle exercise stressors. 

Why Engage in Recovery Practices? 

When we engage in deliberate cold exposure from cold plunge or deliberate heat exposure from using saunas, we are trying to promote a further nudge in the right direction for certain hormones and physiological responses like:

• Blood flow
• Heart rate
• Sweating
• Shivering 

To speed up this recovery process. You can picture homeostasis like the float in a toilet system. As the water lowers, the float also drops to open the valve to refill the water and keep it at a constant level for the next use. When we use an ice bath or sauna, we manually attempt to add water to achieve faster recovery results.

What is a Sauna?

A sauna is a Finnish word for an enclosed room that produces high heat and low humidity to induce sweating. The oldest saunas in Finland date back to around 2000 B.C. These quirky little rooms are popular worldwide for their unique ability to help the body relax and recover after physical activity. 

Sauna temperatures are adjustable, but most are between 150 and 190 degrees Fahrenheit. Despite being incredibly hot, saunas are typically safe and promote various health benefits. 

How Does a Sauna Work? 

The high temperatures raise your core body temperature as you sit in a sauna. This process increases blood circulation and promotes vasodilation, helping your muscles relax and recover. 

The heat triggers the release of heat shock proteins, which support cellular function and cardiovascular health. In essence, saunas can help your body recover from strenuous exercise by simulating the effects of light to moderate physical activity. 

What Are the Different Types of Saunas? 

There are two main types of saunas: 

• Traditional saunas
• Infrared saunas

Traditional saunas use a heating element to warm the air. The hot air then heats your body to induce sweating. Infrared saunas are generally cooler; infrared light is used to heat your body directly. In both saunas, your body temperature increases as you relax and sweat.

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Benefits of Using a Sauna After Exercise

Sauna therapy is a great way to support recovery. While you relax in a sauna, your body temperature and heart rate increase. 

This process is similar to what happens during moderate exercise. As a result, sauna use may improve cardiovascular function and help your body recover more quickly after exercise.  

May Improve Cardiovascular Health

One of the most well-known benefits of heat therapy is improved cardiovascular health, as sitting in a sauna can improve your heart rate while your body tries to cool itself. Research shows that while the exact mechanisms behind the benefits still need further research, regular dry sauna bathing was associated with improved cardiovascular health, including reduced risk of:

• Heart failure
• Cardiac death
• All-cause mortality

May Reduce Muscle Soreness

If you’re looking to maximize your recovery, you’re probably wondering just how much of an impact saunas can have. As it turns out, the data is slightly mixed.

Sauna use has been shown to reduce inflammation, but as mentioned in the cold plunge research, inflammation may be an important part of long-term strength and muscle gains. Another study found that sauna use significantly reduced delayed-onset muscle soreness (DOMs). It’s worth noting that study participants were instructed to use the sauna before the exercise, so it’s unclear if a post-workout sauna session would have the same benefits. 

May Increase Energy Levels

If you’re feeling run down and tired, a sauna might boost energy with regular use. A 2015 study examined the effects of Waon therapy, which uses dry infrared saunas, on chronic fatigue, a constant feeling of low energy. 

After four weeks of regular sauna use, participants experienced a reduction in perceived fatigue after the treatment, along with improved mental health, noting reduced feelings of anxiety and depression. This doesn’t mean a sauna will provide the same energy boost as one of the best pre-workouts, but regular use may help over time.

Drawbacks of Using a Sauna for Recovery

Sauna sessions can help you to relax and recover after a tough workout. But this popular recovery method can also pose health risks, especially if you aren’t careful. 

Amplifies Dehydration  

You lose plenty of fluids when you work out, even if you’re not dripping in sweat. If you don’t stay on top of replacing those fluids and electrolytes as you go, you could be in trouble if you hop in the sauna immediately afterward. 

You could get dizzy, pass out, or experience severe muscle cramps. Worst case, you could develop heatstroke, a life-threatening condition caused by your body overheating. Without immediate treatment, heatstroke can damage your muscles and organs and may be fatal, according to the Mayo Clinic. So, as a safety measure, it’s very, very important that athletes ensure they’re hydrated before entering the sauna, Gallucci said.

It Can Stress the Hear, Especially for Those With Pre-existing Conditions  

While a healthy dose of sauna-sitting is generally great for the heart, it’s not a good idea if your heart’s already stressed out. In particular if you have high-risk heart disease, chest pain (angina), or hypertension, according to Harvard Health. The reason? Heat causes your body to cool itself by shifting blood from major organs to underneath the skin. 

According to the American Heart Association, this causes the heart to pump more blood, which puts the vital organs under more stress. This stress is good for many people, like the stress you get from exercise. But the added stress from heat can be too much for hearts already dealing with more than they can handle. It’s worth noting that saunas may be generally safe for people who have stable heart disease or even mild heart failure, according to Harvard Health. Though, these people should still get checked by their doctors before using a sauna to be safe.

Lowers Sperm Count (Temporarily)  

A 2013 study in Human Reproduction reveals that saunas' high temperatures temporarily reduce sperm count in men with otherwise normal levels. After attending two 15-minute sauna sessions per week for three months, the participants reported a lower sperm count. Once they stopped using the sauna, their sperm levels returned to normal. 

DJ Mazzoni, C.S.C.S., M.S., a medical reviewer at Illuminate Labs, said the testicles are extremely sensitive to heat, and extended periods of high heat can reduce sperm function and motility. This suggests that men actively trying to conceive should avoid saunas, though for most men, the benefits seem to outweigh the risks.

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What is a Cold Plunge?

A cold plunge, ice bath, or cold water immersion involves immersing yourself in 10 to 15 degrees Celcius (50 to 60 degrees Fahrenheit) water for five to 15 minutes. People have practiced cold water immersion since as early as 400 B.C. 

Hippocrates stated that water therapy at cold temperatures helped relieve fatigue. These days, athletes use it to improve recovery from exercise. 

What's Happening In My Body During a Cold Plunge?

When you plunge into cold water, your lungs contract, and your heart rate, cardiac output, and blood pressure increase. Vasoconstriction, the temporary constricting of your blood vessels, occurs. 

This process may increase blood flow in your vascular system, delivering oxygen and nutrients to deep tissues and muscles. Your body's response to the cold shock peaks at 30 seconds and adapts after about two minutes. 

How To Use The Cold Plunge 

Here are some tips for the cold plunge. 

• Time and Temperature: Research shows athletes can benefit from taking a cold plunge in water at 10 to 15 degrees Celsius for five to 15 minutes. 
• The Tub: You can get your own cold plunge tub or ice bath or use one at a facility. 
• Start Slow: If you're new to the cold plunge, starting slow is best. Try less cold water for a shorter time to build up your tolerance. You can also immerse your feet and work up to immersing your full body. 
• The Full Plunge: In its final form, you will fully immerse yourself in the cold water up to your neck. 
• Warm Up After: After your cold plunge, warm up with a hot water shower, towels, or warm clothing. 
• Consult Your Healthcare Provider: Check with your doctor before taking the cold plunge. Cold water immersion can be intense on your lungs. If you have any medical conditions, get the go-ahead before you jump in. 

Bonus Tip: Some people like to practice the Nordic cycle, or contrast therapy, which involves alternating immersion in cold and hot water.

Benefits of Using a Cold Plunge for Recovery

Cold water immersion helps muscle recovery and reduces soreness after exercise. A systematic review of meta-analyses on recovery strategies found cold water immersion positively affects:

• Delayed-onset muscle soreness
• Inflammation
• Muscle damage
• Fatigue 

Cold plunges help reduce muscle inflammation and damage after exercise. The vasoconstriction caused by the cold may help reduce lactic acid buildup and diminish the inflammatory response in your muscles, potentially reducing pain and soreness after training.

The Impact of Cold Water Immersion on Post-Exercise Recovery in Athletes

In one meta-analysis, soccer players and basketball players had reduced fatigue after training and performing cold water immersion. Their reduced perception of fatigue lasted 96 hours after their tournaments. 

Another meta-analysis suggested that cold water immersion reduced delayed-onset muscle soreness in trained and untrained athletes after strenuous exercise. They found the optimal temperature and length to be 11 to 15 degrees Celsius (about 51 to 59 degrees Fahrenheit) for 11 to 15 minutes. A 2017 study on mixed martial arts fighters found that cold water immersion after training reduced inflammation, muscle soreness, and fatigue. 

Strengthen Your Heart with Cold Plunge Therapy  

Research shows cold exposure, even through (less) cold water swimming, can positively affect cardiovascular health and reduce the risk of cardiovascular disease. Cold water immersion has been shown to lower blood pressure and cholesterol levels. In some studies, it also improved insulin resistance. 

Boost Immune Function with Cold Plunge Therapy  

Some evidence suggests that a cold plunge can help strengthen your immune system. In a study on an ice swimmer, a blood test was done before and after a cold plunge at 6 degrees Celsius (42.8 degrees Fahrenheit). After the cold plunge, leukocytes, or white blood cells, increased significantly. Other studies also show increased white blood cells after a cold plunge. 

Cold Exposure and Immune System Strengthening: Theories and Emerging Research

Researchers theorize that due to the stress of the cold shock, the immune system releases white blood cells to fight off the threat. Repeated cold exposure could increase white blood cells and boost your immune system over time, but more research is needed. 

Another study combined cold exposure with breathwork and meditation to investigate its impact on the immune system. After combining the three techniques, people in the study were exposed to a bacterial infection. The group who practiced them had fewer symptoms. Breathing may have been more significant than cold exposure in terms of immune system strengthening. 

Cold Plunge Therapy for Mental Health  

Cold water immersion may help improve mental health and treat symptoms of depression. The cold shock causes your body to produce the fight-or-flight hormone catecholamines. This activates your sympathetic nervous system and increases:

• Norepinephrine
• Adrenaline
• Endorphins

The release of endorphins can increase energy levels and improve well-being. Repeated cold exposure may help treat depression over time. 

Cold Water Immersion as a Complementary Therapy for Mental Health

A case study was done on a 24-year-old cis woman with severe depression and anxiety. She had not responded to anti-depressant medications, including Fluoxetine and Citalopram. After stopping medication, she began weekly cold water immersion. 

Her mood improved each time, and after a year, her depression symptoms were reduced. Other studies showed that regular cold water immersion improved general well-being in people with fibromyalgia, rheumatism, and asthma. It’s important to talk to a mental health professional if you experience depression, but a regular cold plunge may be a helpful addition to your treatment plan.

Drawbacks of Using a Cold Plunge

Cold Panniculitis: The Risk of Ice Bath Rashes

Immersing your body in icy water can injure your skin's fatty tissue layer and lead to a painful rash called cold panniculitis. An ice bath can cause cold panniculitis regardless of how long you remain immersed, but the risk increases the longer you stay in the water. 

The condition can look like:

• Scaly patches
• Hard bumps
• Deep lumps

Cold panniculitis can also cause significant itching. The only way to treat cold panniculitis is to warm the affected area and seek medical attention if necessary. 

Cold Shock Response: The Dangers of Sudden Immersion

Jumping into an ice bath or taking a cold plunge can cause a cold shock response that threatens your health. When your body undergoes sudden immersion in cold water, it reacts instinctively to heat loss and the rapid drop in temperature. 

This reaction can lead to dangerous symptoms like increased heart rate, breathing, and blood pressure. Cold shock can strain your heart and increase the risk of drowning, even in shallow water. 

Hypothermia: The Dangers of Prolonged Exposure to Cold Water

Ice baths can cool your body temperature too much and lead to hypothermia. Your body temperature must drop below 95°F (35°C) to reach hypothermia, which can happen quickly after getting into cold water. 

The risk increases the longer you stay in the water. Hypothermia is a serious medical condition that can eventually lead to organ failure and death if not treated quickly. 

Ice Burns: The Risks of Direct Contact with Ice 

It’s not uncommon to use ice to cool the body after exercise. However, direct contact with ice can burn your skin and cause discolored red, white, or gray skin. Ice burns can also lead to painful blisters and frostbite, which is skin damage and tissue death caused by freezing skin and underlying tissues. 

Nerve Damage: The Risks of Prolonged Cold Exposure 

Prolonged exposure to cold can reduce blood flow to the point that tissue dies and causes permanent nerve damage (neuropathy). Ice baths and cold plunges can cause nerve damage if you stay in the water too long. Symptoms of nerve damage include:

• Pain
• Numbness
• Loss of muscle strength 

Maximize Your Cold Plunge and Sauna Experience with GoPolar’s Tracking App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

In-Depth Sauna Vs. Cold Plunge Comparison

Heat and cold therapy stress the body by exposing it to extreme temperatures. While the sauna is heat therapy, the cold plunge is cold therapy. 

The Length of Time for Each Method Differs

A cold plunge can be as short as five minutes and not longer than 15 minutes. Depending on the type of sauna, you stay in from five to up to 30 minutes.

Vasodilation vs. Vasoconstriction: How Blood Flow Changes

Sauna bathing increases vasodilation, the relaxing of blood vessels. A cold plunge initially increases vasoconstriction, the constricting of blood vessels. Both can increase blood flow after a few minutes. 

Relaxation vs. Building Mental Toughness

Although sitting in a hot sauna may be uncomfortable for some people, it may be relaxing, and you can stay in and breathe for a while. The cold plunge is not relaxing, but tolerating the cold builds mental toughness. It does cause a release of endorphins, so you may still feel good once it's over.

How to Choose Between a Cold Plunge and Sauna

Which is the better option for recovery, sauna or ice bath? It depends. The effects of 

heat and cold stress can be used independently or combined with exercise and physical activity to maintain or improve overall health. 

To determine your best recovery, we will consider the type of exercise or physical activity you engage in, the required recovery period, and when you need to perform next.

Recovery From Running

Despite their torturous nature, ice baths remain a popular recovery method among runners due to their ready-to-use functionality; one can simply fill a tub with ice-cold water and immerse themselves in it for up to 15 minutes. Runners usually have a 30-minute recovery window after hard runs to replenish glycogen stores. After a long day in the sun, a cold water immersion session could help limit overheating and relieve fatigue, as untreated fatigue symptoms can last at least 24 hours. 

When used correctly, ice baths provide recovery benefits such as:

• Healthier heart
• Improved heart rate
• Blood flow

Ice baths aid in muscle recovery by constricting blood flow to the affected areas and reducing inflammation and swelling. An active recovery program is recommended to accompany them. Ice baths have proven controversial regarding their ability to improve overall performance. 

Optimizing Recovery: Ice Baths vs. Saunas After Endurance Exercise

Hakan Westerblad, an expert in exercise physiology at the Karolinska Institute in Sweden, highlights studies that show varying outcomes regarding the effects of post-exercise ice baths, ranging from reducing muscle soreness to having little to no effect. It remains to be determined whether ice baths have long-term health benefits, but they are beneficial for quick recovery from physical activity involving a short recovery period. 

For recovering from a run, the verdict is that ice baths are better than saunas. The anti-inflammatory properties of cold plunge are superior for recovery from endurance-based exercise, as are the lactic flushing benefits. Aim to accumulate at least 10 minutes in a cold plunge tub following a run, then progress into a sauna the following day or the afternoon for the vasodilation and blood flow benefits to push:

• Fresh blood
• Oxygen
• Nutrients

Recovery From Weightlifting

Weightlifting promotes hypertrophy, an essential component of muscle growth and repair. While strength training and proper sleep can contribute to muscle mass development, studies show that saunas can also help. Naturally, muscles adapt by becoming more prominent and stronger when resistant.

Through sauna treatments, also known as hyperthermia, heat shock proteins are produced that repair damaged proteins. Exposure to sauna treatments and strength training also promotes the release of growth hormone in the endocrine system, which is responsible for muscle growth and provides better control of physiological functions. 

Impact of Heat Exposure on Sleep Quality

According to Andrew Huberman, Ph.D., from the Department of Neurobiology at Stanford University School of Medicine, deliberate heat exposure of various types has several effects on the body. Sauna bathing, in particular, promotes cardiovascular health, and the frequency with which sauna bathing sessions are conducted weekly is significantly related to reducing cardiovascular disease risk.

On top of that, using saunas reduces oxidative stress, which lessens the risk of fatigue, and through heat stress, promotes neurogenesis, or the growth of new brain cells, which is critical to improving brain function. Saunas are ideal for workouts requiring an extended recovery interval and for workouts that promote muscle growth and adaptation to the body's functions. For recovery from:

• Weightlifting
• Olympic lifting
• Hypertrophy-style training

The verdict is that a sauna is generally better than an ice bath. Ice baths can delay inflammation, which is required for muscular hypertrophy. Stick to the sauna the first 48 hours after weight training, then add some ice bath protocols afterward.

Recovery From HIIT

Due to the varying movements, demanding full body focus, and rapid pace, a high-intensity interval training (HIIT) session can result in:

• Muscle knots
• Limited range of motion
• Lasting soreness 

Keeping an active recovery or a low-intensity work level during the cooldown phase of a training session can be a means of continuing HIIT progression. As a result, specific recovery mechanisms are activated without causing increased fatigue. With proper stretching, taking a few minutes to walk or cycle can give your heart a smoother transition from work to rest, help lessen muscle soreness, and maintain proper blood flow. 

Benefits and Protocols of Contrast Therapy for Recovery

Contrast therapy, or an ice bath and sauna combo, can help promote the production of heat shock proteins that reduce neuroinflammation and cold shock proteins that strengthen the immune system. It may seem daunting at first, particularly if you haven’t tried this recovery combination before, but like most treatments, begin gradually and work your way up from there. Both ice bath and sauna treatments also promote adaptive hormesis, so you can get a one-two punch of recovery benefits by using this combo. 

A combined hot and cold treatment such as contrast therapy is proven more effective than solely relying on passive recovery or rest after various forms of exhausting exercise. In addition to reducing muscle soreness, the benefits include improving muscle function due to reducing muscle strength loss. For recovery from HIIT, the verdict is that saunas are better than ice baths. We prefer a combined cold plunge and sauna Nordic fusion or contrast therapy, potentially benefiting from the reheating and re-cooling processes.

Recovery From Marathons

Endurance athletes participating in long-distance running events, such as marathons, often experience physical and psychological symptoms in the days and weeks following the race. While some may feel a runner’s high after completing a marathon, others may feel fatigued or suffer bone-stress injury. 

Running a marathon or other intense physical activity requires a full recovery to facilitate overall health and prevent burnout. Recovery may take several days or weeks, depending on how fatigue interferes with normal daily activities. That said, cold water immersion may be beneficial for muscle relief immediately following a race. 

Comparing Ice Baths and Sauna for Marathon Recovery

As reported by the BBC, ice baths reduce blood flow, resulting in a slower rate of muscle protein synthesis. After an injury or strain, the muscle rebuilds itself in this process. As beneficial as ice baths are for post-marathon recovery, you need to increase blood flow next. 

In this way, sauna bathing may improve overall endurance performance over the long term, presumably by increasing blood volume and circulation throughout the body. For marathon recovery, the verdict is that ice baths are better than saunas.

Maximize Your Cold Plunge and Sauna Experience with GoPolar’s Tracking App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Can You Use a Sauna & Cold Plunge Together?

What’s the Deal with Contrast Therapy? 

Contrast therapy is the process of alternating between hot and cold treatments. This technique has been around for thousands of years, and recent studies have shown that it can help with recovery, boosting circulation, and even performance. 

What Are the Benefits of Using the Sauna and Cold Plunge Together? 

Now that we’ve discussed the benefits of each, here’s a crazy thought for you:

• What if you used the sauna and cold plunge together? 
• What would that look like?
  

Known as contrast therapy, using the cold plunge and sauna one after the other has shown many benefits in aiding your body in recovery. This practice has been used for thousands of years, but modern-day research shows the benefits of using these two wellness tools together.

One study found that contrast therapy allowed its participants to recover fully within 24-48 hours after full usage. Contrast therapy significantly helped combat muscle fatigue and inflammation more than the cold plunge. It has also been proven to improve blood circulation, clear the body of toxins, treat soreness, and even treat the onset of Alzheimer’s. 

How Do You Use the Sauna and Cold Plunge Together? 

Regarding the best ways to go about contrast therapy, here’s a great way to start and give it a try: 20-minute sauna session -> 2-3 minute cold plunge -> another 20-minute sauna session. Of course, if you can use both, you can alternate based on your preference. 

What If You Only Have Room For One? Cold Plunge vs Sauna 

However, if you only have the space and budget to add one to your home gym, here are the most important factors. 

• Time commitment: Most users will only be in a cold plunge for up to 10 minutes and may only use it for 3-5 minutes, if not shorter. A cold plunge is the most time-efficient option if you regularly try to manage a busy schedule. 
• Cold tolerance: Let’s face it, climbing into a large tub of ice-cold water isn’t be pleasant, while a sauna is much easier to tolerate. Your body may get used to the initial cold shock over time, but the initial plunge is always a bit of a shock. If you don’t want to work up the courage to use your recovery tool every time, a sauna may be the better option.
• Space: The best home saunas can take up quite a bit of space, as you need to create a space that can contain heat, and many resemble a small shed. 

On the other hand, a cold plunge is usually the size of a large barrel, and much easier to store and fit in a home garage. 

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Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar's cold plunge app is a go-to resource for people who like to take cold plunges and saunas. With it, you can track your cold plunges, cold showers, and sauna sessions with your Apple watch. 

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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