Sauna and Cold Plunge Routine for Beginners: Tips for Getting Started
Sauna and cold plunge routines offer incredible benefits, from improved circulation to a boosted immune system.
However, as a beginner, you might wonder: what’s the best way to start without overdoing it?
Struggling with uncertainty can be frustrating. Don’t worry—this guide simplifies the process and provides tips to help you build a routine that’s both effective and enjoyable.
Key Takeaways
- Stay hydrated with water or electrolyte drinks before and after your routine to avoid fluid imbalance.
- Showering before a sauna enhances effectiveness by keeping pores open and clear.
- Start with the sauna to relax muscles and prepare your body for the cold plunge.
- Limit cold plunge sessions to 30 seconds to 1 minute as a beginner to avoid overexertion.
- Repeat the cycle 2-3 times for maximum benefits, and take time to relax afterward for optimal recovery.
Best sauna cold plunge routine
Stay Hydrated
Staying hydrated is important when doing a sauna and cold plunge routine. Hot therapy makes you sweat and lose fluids, while cold therapy can make it harder to absorb fluids.
Drinking water or an electrolyte drink helps keep your body balanced. Drink 16-20 ounces before and after to stay hydrated.
Shower First
Showering before the sauna is essential for getting the most out of your session. If you skip it, sweat and dirt on your skin can block your pores, making it harder to sweat and reducing the sauna’s effectiveness.
Showering with warm water opens your pores, preparing your body for the heat. After showering, make sure to dry off completely.
Any moisture left on your skin can interfere with the heat and lessen the benefits. A clean, dry body is key for a relaxing and effective sauna experience.
Gather the Clothing and Accessories You Need
When starting a contrast hot and cold therapy routine with a sauna and cold plunge, choosing the right clothing and accessories can make all the difference.
For the sauna, both men and women should opt for lightweight, breathable options like swimwear, a towel, or a sauna wrap to stay cool and comfortable.
For the cold plunge, a swimsuit or something that dries quickly is ideal for freedom of movement. After the cold plunge, bring warm clothing, like a cozy jacket or blanket, to help you warm up quickly.
Flip-flops are a must to keep your feet clean, and don’t forget a water bottle to stay hydrated throughout the session.
A towel is also essential for drying off between the hot and cold sessions. By choosing the right clothes and accessories, you’ll not only enhance your comfort but also make the entire experience more enjoyable.
Start with the Sauna First
Starting with the sauna is key in your hot and cold therapy routine. The heat helps relax your muscles and open up your pores, making your body more receptive to the cold plunge.
Stay in the sauna for about 10 to 15 minutes—long enough to feel the warmth but not too long to overheat.
Do Cold Plunge
If you’re a beginner, stay in the cold plunge for 30 seconds to 1 minute. Experienced users can extend this to 2–3 minutes.
The cold plunge after a sauna boosts circulation, energizes you, and helps muscle recovery, but the shock can feel intense.
Start slowly and always listen to your body. Avoid plunging if you feel lightheaded or unwell.
Keep your head above water, and take your time to warm up afterward for safety.
Repeat
For a great sauna and cold plunge routine, repeat the cycle 2-3 times for maximum benefits.
After each plunge, rest and recover. Dr. Tracy L. Zaslow advises, "Take off wet clothes, wear warm layers, or drink something warm." Avoid exposing your body to sudden heat immediately after the cold plunge to prevent dizziness or fainting.
Relax
Relaxing after a sauna and cold plunge routine is essential for your body to fully recover.
Take 10-15 minutes to rest and allow your body temperature to normalize. This helps reduce muscle tension and promotes better circulation.
Focus on deep breathing or light stretching. Giving yourself this time maximizes the benefits of contrast therapy, leaving you feeling rejuvenated.
Benefits of contrast therapy sauna and cold plunge
Boost Your Circulation for Better Health
A contrast therapy routine, combining sauna and cold plunge, is a powerful way to boost circulation and improve overall health.
According to a 2020 study, infrared and cold treatments significantly enhanced blood flow, improved muscle tone, and reduced stiffness and pain.
This simple yet effective practice can help you feel better and support your body’s natural recovery processes!
Accelerate Muscle Recovery and Reduce Soreness
Cold plunge therapy, combined with sauna sessions, can significantly accelerate muscle recovery and reduce soreness.
According to a 2024 study, contrast therapy—alternating between cold and heat—improved muscle elasticity and tension, boosting recovery in athletes.
The study showed that cold therapy, in particular, enhanced muscle tone and flexibility, making it a powerful recovery tool post-workout.
Strengthen Your Immune System
Contrast therapy, which combines sauna and cold plunge sessions, can give your immune system a powerful boost. Research shows that repeated cold water immersions can increase the number of certain immune cells and proteins in the body, enhancing your body’s defense mechanisms.
Similarly, sauna sessions, when done regularly, have been linked to improved immune response by increasing lymphocyte subpopulations and activating heat shock proteins.
Together, these therapies help strengthen your immune system, making it more resilient and better equipped to fight off illness.
Consistency is key, so make contrast therapy a regular part of your routine for optimal results.
Achieve Deeper, More Restful Sleep
Cold plunges can help improve sleep by lowering your core body temperature, signaling to your body that it's time to rest.
When you immerse yourself in cold water, your body reacts by sending blood to your vital organs, reducing inflammation, and decreasing heart rate.
This process helps you relax and fall into a deeper, more restful sleep. A study on well-trained male runners found that whole-body cold water immersion improved sleep quality, increasing slow-wave sleep and reducing arousals during the night.
The results showed that cold plunges could be particularly beneficial for athletes looking to enhance recovery and improve sleep after intense exercise.
Similarly, sauna use also promotes better sleep. Heat exposure helps to relax muscles and induce a calming effect, allowing your body to prepare for a restful night.
A study on middle-aged men found that regular sauna use improved sleep quality and reduced cortisol levels.
Participants who used the sauna experienced better sleep and overall recovery.
These findings suggest that both sauna and cold plunge routines can significantly enhance sleep quality, making them valuable additions to any recovery plan.
Boost Your Metabolism
Sauna and cold plunge routines can give your metabolism a serious boost. When you step into a sauna, the heat causes your body to work harder to cool itself down, increasing your heart rate and metabolism.
A study on sauna use found that after just a few days of regular sessions, the metabolic rate increased by 25-33%.
Participants also experienced a slight decrease in body weight, as their body burned more calories in response to the heat exposure.
Similarly, a cold plunge can also fire up your metabolism. When your body is exposed to cold temperatures, it activates thermogenesis, burning fat to warm up.
One study showed that cold water immersion increased metabolism and helped with fat burning.
Combining cold plunges, saunas, and exercise can supercharge your health, but only if you do it the right way. Dr. Zaslow describes a cold plunge tub as “a one-man hot tub, but it’s freezing,” and stresses that exercise is the real game-changer, saying, “The exercise is probably the big key to gaining health benefits, whether immersing in cold water or not.” This combo can improve recovery, boost circulation, and energize your body, but don’t rush into it blindly. If you have heart issues, circulation problems, or other health conditions, talk to your doctor first. And remember—more isn’t always better. Overdoing it can strain your body instead of helping it. Take it slow, stay balanced, and use this routine to feel stronger and healthier without pushing yourself too far.
