Sauna + Cold Plunge 101
Do you sauna?
Do you contrast?
If you’re like me and you enjoy geeking out on some of the most popular bio hacks, chances are strong that you’ve been adding in some infrared sauna time and possibly even some cold plunge into your weekly regime.
While some of the other trending hacks might cause you to raise an eyebrow in questioning their validity, the benefits of sauna are tried, true… and ancient; as the origin of using a sauna is over 10.00 years old. (1)
The first manifestation was as a pit sauna, literally a pit dug into the ground, with a pile of stones at the bottom, which was heated with a campfire.
Similarly, ancient Greeks utilized cold-water for therapies as well as relaxation and socialization; Hippocrates in fourth century BC documented the use of cold for medicinal purposes and analgesic benefits (2).
Studies show when combined, the alternation of heat and cold presented the most intensive strain on the heart decreasing the total peripheral resistance; a decreased total peripheral resistance means the body’s blood vessels are more relaxed, allowing blood to flow more freely and potentially leading to lower blood pressure (3).
The duo can also help with detoxification, stress reduction, improved sleep, boosted immune function, circulation, muscle recovery and mental alertness (4).
But is as simple as just stopping by the nearest ‘contrast therapy’ location as the duo are often referred to and squeezing in a session when convenient?
Possibly; but preparing yourself and learning some of the most important tools you need to make this therapy most effective will not only make your experience more enjoyable, it will allow you to maximize the health benefits you will see.
First off, if for any reason you’re unsure if it’s ‘safe’ for you, check in with your functional medicine practitioner. Even though using the sauna is considered low risk (5) there are certain populations that may need to avoid or limit time in extreme heat as well as cold including, but not limited to those with a history of heart attacks, those with a history of heatstroke, women who are pregnant, young kids and elderly.
Once you’ve decided why you want to go and which health benefits in particular appeal to you most, it’s time to prepare, beginning with where you will be doing the contrast therapy.
Several popular gym and wellness franchises have begun adding contrast to their nationwide locations, making it more and more convenient for you to find a location close by.
Some things you’ll want to consider when choosing where you will go include:
Material. What type of wood is the sauna made from and what may it have been treated with? Just as it is in our hands to decipher the confusing labels on food and where what we put on our mouths came from, we need to do a bit of digging when it comes to this arena, too. Do some research to confirm that the wood that was used to build the sauna was not pressure-treated with potentially toxic chemicals, did not have high resin properties (such as pine), and did not have naturally occurring toxic properties, all of which can become volatile and dangerous when heated (6).
Shower facilities. While it may sound like common sense, it’s not a given that all contrast studios have adequate shower facilities. This is not just due to common courtesy and doing our parts to keep the facility clean for the next person; it’s also about how effective the sauna protocol is for our own health. When we sweat, it’s important to remove the sweat using a clean, Castile soap, such as Dr Bronner’s (7) because it washes off the toxins before they reabsorb into the skin. Step out of the sauna, lather up and then rinse under warm to hot water to prevent toxin reabsorption, then allow a minute or two to cool down slightly before stepping in to the cold.
Next, decide when you will go. While you can certainly squeeze it in on a whim, mindfully mapping out the timing will also increase the benefits you’ll get.
If you’re someone who’s long ago integrated a fasting regime on a regular, cyclical basis, you may experience even more benefits to contrast therapy; one study reveled an 18% reduction in fasting blood glucose levels in participants on average, indicating that using a sauna on an empty stomach may help reduce the onset of chronic diseases like diabetes and other underlying health conditions. (8)
When it comes to water replenishment, preventing yourself from becoming dehydrated, too low on electrolytes and minerals becomes even more important when you’re using the sauna in a fasted state.
Prolonged heat stress promotes the loss of minerals, including sodium, potassium, magnesium, and iron, as well as ammonia and urea; not replacing them can lead to dehydration, fatigue, and muscle cramps (9) not to mention serious health risks.
How much water, electrolytes and minerals will you need?
It may take a little troubleshooting, trial and error.
Start by measuring how much weight you lose in one sauna session for every kg lost, you will need 1.5 L of water to replenish.
As far as electrolytes and minerals, consider your individual sweat rate, session length, and the environment. While general guidelines suggest 400-800mg of sodium per hour of exercise, individual needs vary (10).
Look for a clean brand of electrolytes to use, one with no additives or ingredients you cannot identify, and use them as a starting point.
Keep hydrating during and after the entire session and don’t forget to take your activated charcoal within two hours post session; it serves as binding agent to help absorb and eliminate those toxins you just purged through sweat.
Finally – how often to sauna? It varies. A good recommendation is to start out slowly, perhaps one or two times per week and then, depending on your objective combined with recommendations from your functional medicine provider, you may want to up it to as much as 3 – 4 times per week.
There’s no one size fits all recipe and, as always, letting your body’s intuitive guidance lead the way is always a good rule of thumb.
Not only can integrating a regular contrast protocol into your weekly regime offer many physical benefits, it can also prove to be instrumental in easing you more into the parasympathetic as you learn to use controlled breathing to lengthen your capability to tolerate heat and cold, feeling more relaxed and balanced throughout the day.
(1) https://www.bbc.com/culture/article/20231024-the-10000-year-origins-of-the-sauna-and-why-its-still-going-strong
(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC9012715/
(3) https://pubmed.ncbi.nlm.nih.gov/2736002/
(4) https://www.massgeneral.org/news/article/infrared-saunas-and-cold-plunges
(5) https://www.webmd.com/fitness-exercise/what-to-know-saunas-and-health
(6)https://www.leisurequip.com/choosing-the-best-wood-for-sauna-design-and-some-you-shouldnt-use/
(7) https://www.drbronner.com/products/peppermint-pure-castile-liquid-soap?selling_plan=4237492411
(8)https://www.researchgate.net/publication/326203347_Effect_of_Steam_Sauna_Bath_on_Fasting_Blood_Glucose_Level_in_Healthy_Adults
(9) https://pmc.ncbi.nlm.nih.gov/articles/PMC4295591/
