Episode Details

Saunas. The ancient practice of heating your body to high temperatures for a myriad of health benefits (which have been studied, by the way). Everyone knows what a sauna is, as they’ve spread beyond their Finnish roots and are now praised by health experts worldwide as a great way to recover from intense workouts and boost your wellness.

And on the other side of the temperature spectrum, you have the cold plunge, which, surprisingly, is much older than saunas. Athletes have had many good things to say about cold plunges in recent years, singing praises of how they can improve physical performance. So, what happens if you combine saunas and cold plunges? Experts like Replay Club say that you can reap the benefits of both, as long as you do it right.

Cold plunges, also known as cold water immersion, is a practice that many athletes and fitness enthusiasts employ to accelerate post-workout recovery. Studies have found that cold plunges can relieve muscle soreness, decrease inflammation, and reduce core body temperature, accelerating recovery and ensuring the individual is able to perform at their usual capacity the next day.

Experts say that these benefits are due to the rapid constriction of blood vessels, the physiological response to sudden immersion in cold water - this can trigger the immune system and stimulate the production of dopamine and norepinephrine (hormones responsible for alertness and cognitive function) and alter metabolic activity and blood flow, leading to an overall reduction in muscle fatigue.

Recently, athletes have begun combining cold plunges with sauna therapy in a practice known as “contrast therapy.” Experts say that switching between cold and hot temperatures creates a “vascular pump” effect: the heat from the sauna relaxes the muscles to make them more responsive to temperature changes, and following this with a cold plunge constricts blood vessels to squeeze toxins out of the bloodstream, reduce inflammation, and enhance circulation.

In general, saunas alone have been found to reduce the risk of cardiovascular disease, promote detoxification, and improve blood pressure in addition to easing muscle soreness and joint pain and improving range of motion, making them a viable recovery option for athletes or other individuals who often engage in intense physical activities. If you’re not ready to take the plunge, so to speak, there’s no harm in sticking to just saunas for now.

In the process of developing your wellness routine, you may have come across “steam rooms” as well. So, what’s the difference between a steam room and a sauna?

Basically, the differences lie in the temperature and humidity. Saunas use dry heat, while steam rooms use moist heat. As for which one is better for you, it really comes down to personal preference, since the benefits from both are quite similar.

Of course, you can always combine saunas, steam, and cold water immersion for a really comprehensive recovery routine.

Most athletes agree that doing contrast therapy right after an intense workout will give you the most benefits. However, if you’ve never tried either saunas or cold plunges before, it’s best to start slowly - rapid changes in temperatures can do more harm than good if your body isn’t accustomed to them.

Experts recommend that beginners start with 5- to 10-minute sessions in the sauna, followed by up to 2 minutes in the cold plunge. Once you feel yourself getting used to the rapid temperature changes, you can increase the duration. On the other hand, if you experience lightheadedness at any point, immediately stop the session and allow yourself to rest.

As for where to find saunas and cold plunges in proximity to one another, spas and high-end fitness centers are usually equipped with both facilities for your convenience. Consider a membership if you don’t already have one. For more information, visit the link in the description. Repl