With cold plunge + sauna 1 + 1 = 3

World Sauna Day

Whether it be a part of the Wim Hof Method, a thermogenesis club, or simply losing a bet at a bar, more ore people are getting into cold plunge therapy.

The clinical benefits of cold exposure include: (1)

  • Fights Inflammation.
  • Strengthens the Nervous System.
  • Speeds up metabolism.
  • May Heal Injuries and Speed Recovery.
  • Regulates Blood Sugar Levels.
  • Suppresses an over active immune system (by relieving of symptoms caused by autoimmune diseases).

The clinical benefits of regular sauna use include: (2)

  • Lowers the risk of dementia and Alzheimer’s disease.
  • Lowers the risk of cardiovascular disease, like heart attacks.
  • Reduces blood pressure
  • Increases vascular compliance
  • Increases heart rate similarly to medium-intensity exercise.

Great! Yet those of us well familiar to sauna have incorporated cold plunge therapy as part of our sauna practice for decades and generations because it feels so damn good to do both! The study results are sure a bonus.

10-15 minutes enjoying a hot sauna round, then a dip into an ice cold lake, a cold plunge pool, a bucket rinse, outdoor shower, or any other cold water practice, takes the sauna experience to an 11.

Another way to calculate it: with cold plunge + sauna 1 + 1 = 3.

Endorphin rush after cold plunge between sauna rounds
Enjoying cold plunge as part of sauna

(1): reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6479732/ and https://www.wimhofmethod.com/cold-therapy

(2) reference: https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext

BONUS: This is all you need to know about water:

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4 thoughts on “With cold plunge + sauna 1 + 1 = 3”

  1. Glenn-

    To begin with some background / my story.
    I am a fellow-avid sauna user who lives within the city limits. I’m up in Palmer, AK. My sauna is wood fired, and built in the back corner of my 1/4 acre lot. (Also I am a millennial who would 10/10 a dirt floor tarp-sauna over a light bulb closet)

    I am a huge advocate of the hot/cold. I do an ice cold hose in between rounds and a final cold rinse as well. Sauna-snow when it’s freshly fallen, and sauna-swim thru the ice at every opportunity.

    My roots grow back into the U.P. I grew up with wood fired sauna always a stones throw away, and sauna-swim the rule. My roots continue on back to Finland.

    To get down to it, it only recently dawned on me a thought regarding the loylya. And I think this may have also crossed your mind, being a city-dwelling sauna user. The additives in my water are pungent, especially when the water gets hot or evaporates. I.e. tossed on the rocks. I’m assuming chlorine and fluoride and who knows what else they’re dumping in there. I certainly miss my well water back in the yoop. Anyways, do you think it pays to filter the city water prior to sauna? I am confident that the 400 degree rocks will evaporate any potentially harmful bacteria…hence I have never worried about tossing lake or river water and breathing it in. Does the same rationale apply for chemical additives? Do we need to consult a scientist?

    Wood fired or bust,
    Eric K.

  2. Eric:

    You’re living up to your millennial status well, with concern towards using tap water for loyly water!

    I’ve not gone to this level, and i’m thinking that if one wants to, yes, this is probably a job for a scientist (and a millennial scientist at that!) who can get in the weeds about what you’re introducing here as potential concern (which, as a baby boomer weened on Raviolios, I have no concern, myself).

    I will say that it’d probably be something to collect rain water for use as loyly water as it is free range, organic and all that good stuff.

    Yes, wood fired or bust, Eric!

  3. i am on city water and don’t use it in the sauna, i grab filtered water out of the fridge dispenser. it doesn’t make 100% ‘pure’ water but does a decent job of cutting out the chlorine. haven’t really tested it side-by-side with straight-up tap water, no plans to try. i rarely throw plain water on the rocks anyway, big essential oil fan.

  4. I’m new to sauna life and am looking to learn more about the cold plunge aspect.

    Cold shower vs. Ice bath, ect. Also, how long do you stay in the cold plunge?

    Would like to hear any feedback and also to hear the nitty-gritty of this topic discussed more on the podcast.

    Thx, Michael

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