Sauna and cold water: how to use them gradually and safely

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 brief cooling leave many people feeling relaxed and refreshed. The American Lung Association notes that little research supports their benefits, and both heat and cold put strain on the heart and blood vessels. So treat them as a pleasant habit to introduce gradually, not as a therapy.

Before your first visit

Talk to a doctor first if you have heart or lung disease, high blood pressure, are pregnant or have recently fainted. The same applies to older adults and children, who are more sensitive to heat and cold.

A safe sauna routine

1. Drink water before and after the sauna, because heat dehydrates the body quickly.
2. The first time, stay 5 to 10 minutes, and even later do not stay longer than 20 minutes at a time.
3. Do not drink alcohol before or during a sauna.
4. Do not use a sauna when you have a respiratory infection or a fever.
5. Leave the sauna slowly and rest before the next round.

Cold water

Suddenly entering cold water raises blood pressure and can cause cold water shock: a gasp reflex, rapid uncontrolled breathing, dizziness and fainting. The US National Weather Service warns that gasping can be triggered even by water of around 25 °C. Never go into cold water alone. Start with a cold shower lasting a few seconds, enter gradually and get out at once if you feel shivering you cannot control or light-headedness.

When to stop at once

Stop and get help if you feel chest pain or pressure, palpitations, severe dizziness, nausea, confusion or shortness of breath. A sauna is not a way to detox or to treat an illness.

Sources: American Lung Association US National Weather Service.