Hot vs. Cold: Should You Combine a Sauna With Your Ice Bath for Better Results?

You’ve seen it on Instagram: a quick sweat in the sauna, then straight into an ice bath — and repeat. It looks intense (because it is), but does it actually work? And more importantly… should you be doing it?

The short answer: yes — but only if you do it right.

Let’s break down the science and real-world benefits of combining heat and cold exposure to help you recover better, reset your system, and feel sharper every day.

🔥 What a Sauna Does for Your Body

Saunas raise your core temperature, improve circulation, and trigger heat shock proteins that support muscle repair and resilience. They also:

• Help flush out waste through sweat

• Relax tight muscles and joints

• Stimulate cardiovascular function

• Lower baseline stress (yes, heat does that too)

Most people feel relaxed and a bit light-headed after a good sauna session — which makes the cold plunge even more powerful.

🧊 What the Ice Bath Adds

An ice bath does almost the opposite — and that’s the magic. Where heat expands, cold contracts. Where sauna soothes, ice sharpens. The cold triggers:

• A spike in norepinephrine (boosts alertness + mood)

• Vasoconstriction (tightens blood vessels, reducing inflammation)

• A nervous system reset, helping you calm down and recover faster

• A flood of dopamine — giving you that “ice bath high” we always talk about

One regular customer put it best:
“Hot-cold stacking is like rebooting your brain and body. I come out feeling reset, not wrecked.”

🔄 Why Contrast Therapy Works

Alternating hot and cold — known as contrast therapy — has been shown to:

• Reduce muscle soreness

• Speed up recovery after workouts

• Improve sleep quality

• Boost circulation and metabolic function

• Help you tolerate stress more effectively (physical and mental)

It’s a favourite combo of athletes, high-performers, and anyone chasing more energy with less burnout.

🔁 How to Do It Right

Here’s a simple, beginner-friendly protocol:

1. Start with heat: 10–15 minutes in the sauna

2. Plunge into cold: 1–3 minutes in your ice bath (start at 10–12°C if new)

3. Repeat (optional): 2–3 rounds max

4. End on cold: To finish with reduced inflammation and alertness

A few tips:

• Hydrate beforehand

• Listen to your body — not a competition

• Don’t overdo it on your first go. Start with one round and build from there.

You don’t need to be a professional athlete to benefit from hot–cold therapy. In fact, some of our happiest customers are everyday people who just want to feel better, move better, and stay sharp.

The sauna warms you up. The cold plunge resets you. Together? It’s next-level.