Sauna After a Cold Plunge
Sauna After a Cold Plunge: A Hot and Cold Balancing Act
One of the biggest questions I get asked, is ‘is it okay to have a sauna straight after a cold water swim/dip?’ and, ‘but how is this different to having a hot shower, which you’re told not to do after a cold water dip/swim?’.
The quick answer is yes, you can sauna after a cold swim/dip, and no you shouldn’t have a hot shower. And I’m going to attempt to explain why…
Why can you sauna after a cold plunge, but not have a hot shower?
Understanding the Physiological Response
To understand the science behind this, we need to look at body's physiological response to cold water immersion first. When you plunge into cold water, your body undergoes a series of physiological changes:
Vasoconstriction: Blood vessels constrict to conserve heat.
Increased heart rate: The heart pumps blood more efficiently to maintain core body temperature.
Endorphin release: The body releases endorphins, natural painkillers, to alleviate discomfort.
After the cold plunge, your body begins to rewarm. This process, known as rewarming, is crucial for optimal recovery and to stop you becoming hypothermic.
Sauna after cold plunge
A sauna session accelerates the bodies rewarming process by increasing blood flow. The sauna heats your body from the inside out by increasing your core body temperature.
The natural rewarming process is also trying to increase or keep your core temperature stable, so the two things are working together. This is what your body is doing in the sauna after a old dip:
Core temperature: The heat from the wood stove raises your core body temperature, which can peak immediately after you leave the sauna.
Blood flow: The increased core temperature causes your blood vessels to dilate, which increases blood flow.
Heart rate: Your heart rate increases to maintain normal blood pressure, sometimes reaching 120–150 beats per minute.
Sweating: Sweating helps remove toxins from your body and can relieve muscle tension.
Breathing: The heat and humidity can help open your airways.
Why Not a Hot Shower?
While a hot shower might seem tempting after a cold plunge, or even seem like it’s doing the same thing as having a sauna, it can actually hinder the rewarming process.
When your skin and extremities are cold, getting into a hot shower only heats your skin and extremities, which sends all the cold blood from those areas to your core to heat back up. This means that you’re actually further cooling your body temperature by being in a hot shower. This can lead to feeling quite unwell and may cause fainting, as your body prioritises sending warm blood to your core.
Delayed Rewarming: Hot water heating your skin can slow down the rewarming process by sending more cold blood to your core.
Increased Risk of Shock: In extreme cases, a hot shower after a cold plunge can increase the risk of shock, as the sudden change in skin temperature can overwhelm the body's regulatory systems.
Skin Damage: Hot water can strip the skin of its natural oils after the skin has been exposed to cold water.
The Benefits of Sauna and Cold Plunge as Contrast Therapy
Enhanced Blood Circulation: The contrast between hot and cold temperatures improves blood flow, delivering oxygen and nutrients to tissues.
Reduced Muscle Soreness: The heat helps to relax muscles and alleviate post-exercise soreness and the cold can reduce inflamtion.
Improved Mental Health: The combination of cold and heat exposure can boost mood and reduce stress thorough the release of endorphins and dopamine.
Boosted Immune System: Regular contrast therapy can strengthen the immune system.
In conclusion, a sauna session can be a beneficial part of a contrast therapy routine - it not only feels amazing, but it aids your natural rewarming process. It is important though to avoid hot showers immediately after a cold plunge. By understanding the physiological responses to cold water immersion and the benefits of sauna therapy, you can optimise your wellness routine and reap the rewards of this powerful combination.