Cold plunges and saunas have made a major comeback! Cold water immersion and sauna bathing are a combination that dates back to ancient times, but they’ve never been more popular than they are today. Fitness and wellness fans visit the sauna and cold plunge just for fun or before or after the gym, sign up for polar plunges, and more. Cold plunges and saunas can benefit your body in so many ways, including muscle recovery, reduced soreness, improved circulation, and a positive mood. Let’s dive into what cold water plunges and saunas are, how they work, and what they can do for the body and our well-being. A brief history of cold plunges and saunas Cold water immersion dates back thousands of years to ancient Egypt, Greece, and Rome. Additionally, cold-climate countries like Norway and Finland have traditionally practiced cold water plunges in lakes, seas, rivers, and other bodies of water. In Japan, “mizugori” is a practice where one immerses themselves in a cold river in order to “purify” the mind and promote spiritual well-being. Saunas have also been used all over the world. The traditional sauna may first have shown up in Finland or Turkey. In Nordic history, the combination of ice swimming and saunas and their hot-cold contrast is a beloved tradition. What is a cold plunge? Cold plunges are exactly what they sound like. You fully or partially submerge your body in very cold water for a short amount of time. Temperatures are usually 50 degrees or colder. People who want to partake typically frequent cold-plunge centers, jump into cold bodies of water, or take an ice bath at home. The amount of time to stay in the icy water varies with how experienced you are, but typically it’s recommended to spend around 3-5 minutes in water to maximize potential benefits and avoid the risk of hypothermia. Beginners are encouraged to start at 30 seconds to one minute and work their way up. However, it’s important to consider your individual health and do what is right for you. What is a sauna? There are a few different types of saunas. Wood-burning saunas, electrically heated saunas where water can be poured on heated rocks to produce steam, and steam rooms that use a generator. The recommended amount of time to spend in the sauna varies by type, but is generally around 15 to 20 minutes at maximum. Staying hydrated is very important throughout the sauna process, so make sure to drink fluids before, during, and after sauna use. Listen to your body throughout the process. Consider consulting with a healthcare professional and decide what is right for you. How do cold plunges and saunas work? During a cold-water plunge, the sharp drop in temperature can lead to the constriction of the blood vessels, which can help reduce inflammation and swelling in the body. In contrast, the heat of a sauna causes the blood vessels to dilate, which promotes circulation and helps deliver oxygen to the muscles. This combination can be helpful for recovery and overall well-being. Potential benefits of cold-water immersion and sauna use for the body As with most things, consistency is key to experiencing potential benefits from cold plunges and saunas. That being said, there are various possible benefits attributed to both, especially around post-exercise recovery. Potential benefits associated with cold plunging: Can help with post-workout muscle recovery Help alleviate muscle soreness Help reduce inflammation in the body May improve mood from endorphins Potential benefits associated with sauna use: Promotes relaxation and reduces stress Promotes circulation May promote cardiovascular health May help reduce inflammation and soothe sore muscles Incorporating cold plunges and saunas into your routine can be a beneficial addition to your wellness. This hot and cold trending combo may help with muscle recovery, promote circulation, and help reduce stress. Depending on your individual health and goals, consider adding either or both to your regimen, making sure you talk to a healthcare professional if you have any questions or concerns.