Sauna and cold plunge: benefits, risks, and tips
There are many traditions and procedures that go along with going to the sauna, one of which is cold plunging. In this post, we’ll take a look at the possible health benefits and risks of sauna bathing and cold plunging. However, keep in mind that some benefits and risks aren’t yet fully proven as research in this area is scarce.What is cold plunging?
Cold plunging is shocking your body with an abrupt temperature drop. There are multiple ways of cold plunging. After a 10-20 minute 60-90 degree sauna session you can either dip into a cold bath or river or, during winter, jump into the cold and soft snow or ice hole. Usually, an outdoor sauna is the best solution for combining it with cold plunging, as you need to take only a few steps to jump in the snow or a body of water. Thus, the body temperature won’t drop too much before the cold plunge. Furthermore, cold therapy as such is even used for different medical reasons. The treatment that involves the use of freezing or near-freezing temperatures, is called cryotherapy and for this, usually, a cryotherapy booth is used for about 3-5 minutes. However, as cryotherapy is relatively new, the benefits are not yet proven.
What are the possible health benefits of sauna and cold plunging?
As cold therapy and sauna have benefits on their own, the latter is maximized when you combine the activities. The benefits are said to be:Increase in energy levels
Regular sauna sessions trigger the body to release endorphins, thus relaxing your body and mind, which has a positive effect on your energy levels. In combination with a cold plunge, your body releases even more positive hormones, especially norepinephrine, which boosts focus, attention, and energy. The cold shock can increase the body’s adrenaline levels as it goes into a “fight or flight” mode. This will make one feel awake and alert. Weight loss
Both sauna and cold plunging are said to create certain reactions in the body, which will help burn fat. Sauna bathing increases the heart rate and makes the body sweat and this can help increase the metabolic rate. Cold plunging will trigger the body to activate its brown fat, which burns energy to keep the body warm. However, the weight loss you might notice after practicing sauna and cold plunging can be temporary as it might only be from losing the water weight and not actual fat. Increase in blood flow
High temperatures in a sauna will expand the blood vessels, which facilitate the transport of oxygen through the body and thus lowers blood pressure. Low temperatures however create the opposite - when the overheated body meets cold, the blood vessels constrict very rapidly which leads to high blood pressure and in turn, leads the oxygenated blood even faster through the body. This pumping motion of the blood vessels can improve overall blood circulation.
Improves immunity and prevents the risk of infections
The increase in the body’s core temperature will cause a mild fever to be mimicked and this will result in white blood cells to fight off bacteria and pathogens. Also, the increased oxygen flow aids in this process. Cold therapy releases antioxidants that activate the body’s natural killer cells that help the immune system to fight off diseases. Exposing your body to such an extreme temperature change will boost your immune system and reduce the risk of infections, such as common colds and pneumonia. Although COVID-19 has become less dangerous, it hasn’t disappeared. One study showed that regular sauna bathing will likely slow down the disease and give your body an upper hand. Read more about tackling COVID-19 with sauna bathing in our blog.Speedy body recovery after training
Cold therapy is especially recommended for athletes because it is said to speed up body recovery after training, as the cooling effect helps reduce muscle pain and exhaustion. However, regarding the benefits of cold immersion for muscular tissue after exercising, the data is mixed. Several studies support the rapid recovery of muscular damage and soreness with cold therapy. Some have even found that cold water immersion after sauna bathing helps people with inflammatory conditions like rheumatoid arthritis. 
What are the possible health risks of sauna and cold plunging?
Although there might be many benefits to cold plunging and while it is safe for most people when done in moderation, it does come with some health risks, as does sauna bathing. A significant increase or decrease in the body temperature tires our brain and this inhibits the ability to focus and solve complex tasks. Therefore cooling the brain and wearing a sauna hat is important. Bear in mind, that superficial body cooling will not have an immediate effect on fully restoring your body’s functions. In addition to giving your body some time to reach its core temperature, it is important to make sure you have consumed a sufficient amount of water.Cold receptors in the face and scalp respond to the quick drop in temperature. This stimulates the "diving reflex," a complex cardio-respiratory reaction. It can cause shortness of breath, decreased cardiac output, and a rapid decrease in pulse. The abrupt alternation of hot and cold can lead to cardiac arrhythmia, although with a low probability, making it potentially dangerous to those with heart disease.
Tips for cold plunging
If you are new to the world of cold plunging, we recommend starting by getting your body accustomed to the rapid change of the environment. After a sauna session, taking a lukewarm or a bit cooler shower than usual can be a great start, as it won’t give your body a cold shock. We do not recommend jumping straight to icy cold water if you haven’t done it before. The recommended time for cold plunging is 30 seconds for beginners and 2 minutes for intermediate and experienced people. Listen to your body and see how it reacts and adapts to the changes. Make sure you are hydrated. Providing your body with plenty of water is the key to a positive and beneficial hot and cold plunge. The sauna will dehydrate your body so make sure you’ve drunk enough liquids. Bear in mind, that alcohol will dehydrate your body. Alcohol will cause the blood vessels to dilate even more in the sauna and this can lead to a rapid fall in blood pressure which in turn can cause falls or fainting. 
Conclusion
Regular sauna use has many benefits and combining it with cold therapy can amplify some of them, but caution is advised regarding immersion of the face and head. We recommend listening to your body and giving it time to get accustomed to the temperature changes by not shocking it. Alcohol use before and during the sauna is also ill-advised, as is the practice of using the sauna for rapid weight loss.