Sauna and Cold Plunges: What They Do for Training

Saunas and cold plunges have gone from niche to mainstream. Both have real effects, but some claims run ahead of the evidence. And for people who lift, timing can matter.

The Sauna

Regular sauna use is associated in observational studies with cardiovascular benefits and lower risk of some diseases, though such studies cannot prove cause and effect. Many people also find it relaxing and helpful for sleep.

• Typical use: 10 to 20 minutes at around 70 to 100°C in a traditional sauna, a few times a week.
• Hydrate: you lose significant fluid through sweat.
• Caution: people with heart conditions, low blood pressure, pregnancy or other medical issues should consult a doctor. Avoid alcohol before or during sauna use.

Cold Water Immersion

Cold plunges or ice baths, often at 10 to 15°C for a few minutes, can reduce perceived muscle soreness and help some athletes feel recovered between competitions or sessions close together.

The Muscle-Growth Catch

Research suggests that regular cold water immersion right after strength training may reduce long-term gains in muscle size and strength. The cold appears to blunt some of the inflammation and signalling that drive muscle adaptation. If building muscle is your goal:

• Avoid cold plunges in the hours right after lifting.
• Use them on separate days or several hours after training, if at all.
• Save them for situations where short-term recovery matters more, such as tournaments.

Mental Effects

Many people report feeling alert and energised after cold exposure. That can be valuable, but it is not a reason to endure extreme cold. Start with short, moderate exposures.

Safety

Cold water can trigger a sudden gasp reflex and changes in heart rate. Never plunge alone in open water, avoid it with heart conditions without medical advice, and get out if you start shivering uncontrollably or feel numb.