In this guide
For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
Saunas and cold plunges are popular, but they are not for everyone. This is general information for healthy adults, not a treatment recommendation. If you have any illness, talk to your doctor first.
How to start carefully
- Drink water before and after, and avoid alcohol.
- Stay in the sauna for 5 to 10 minutes, and keep any session under 20 minutes.
- Leave as soon as you feel dizzy, nauseous or have a pounding heart.
- After the heat, rest first, then step into cold water or under a cold shower.
- Begin cold exposure with a shower of half a minute to a minute. Do not enter deep or open water alone.
Who needs a doctor's advice
The American Lung Association warns of added risk for pregnant people, older adults, children and people with chronic heart or lung disease. Cold shock causes fast breathing and raises blood pressure, and losing control of breathing in water can lead to drowning. Combining hot and cold puts extra strain on the body.
A plan for the first week: one sauna visit of 5 to 8 minutes, with a glass of water before and after, and no cold water that day. Next time add only a 30 second cold shower at the end. Keep a towel and slippers at hand, and rest afterwards until your pulse settles.
Leave at once and get help
Chest pain, fainting, severe breathlessness or confusion need emergency help. Do not use a sauna under the influence of alcohol or when you are ill.
Sources: American Lung Association.
Common questions
Is a sauna safe for everyone?
No. Pregnant people, children, older adults and people with heart or lung disease should talk to a doctor first.
Can I go straight from the sauna into cold water?
It is better to rest briefly first. A sudden change strains the heart and blood pressure, and cold water can cause fainting.
