From Saunas to Ice Baths: The Science of Hot & Cold for a Healthier You on and Off the Court

I have to admit, for the longest time I thought of a sauna as a really hot room with a pungent scent of wood where people gathered in a towel for some relaxation and conversation, until I delved in to the research. Wow!! This “leisure” practice known as sauna bathing can actually help you live healthier and extend your life!! The massive collection of very high-quality research studies make it overwhelmingly clear that adding sauna sessions to our weekly routine can ride neck and neck with the health benefits produced by exercise. 

Now, we have seen a surge of social media videos of people putting themselves through what appears to be tortuous dips in tanks or tubs full of cold water and even ice! And we have seen a recent surge in whole body “chambers” or cryo-booths popping up at different facilities across the country. 

Well, is it all hype or should we be paying attention? 

Believe it or not, it all comes down to stress! Yup, stress that is actually good for us! 

You see, when it comes to heat and cold exposure our body considers these “stressors” and responds with “protective” mechanisms which help us “adapt” and become stronger and

more resilient. This process is referred to as hormesis.² Of course, extreme conditions in terms of temperature and duration of exposure can also cause harm and even lead to death as seen with heat stroke and hypothermia. 

That’s why it is important to understand proper temperatures, dosages, and frequency of usage for the different types of thermal modalities. 

Research has shown that each of these treatments influences the body differently, Let’s run through each of the most common methods:

1. Cold Immersion, Cold Showers & Ice Baths

• Benefits: Cold exposure, such as ice baths or cold immersion, can reduce inflammation, improve circulation, and boost immune function. Regular cold exposure has been associated with increased resilience to stress and potential cardiovascular health benefits. Cold showers have been associated with a reduction in sickness and improved sleep quality and overall quality of life. ⁵

  
  

• Mechanisms: Cold exposure activates the sympathetic nervous system, releases norepinephrine, and promotes the production of brown adipose tissue, which can increase metabolism and potentially support weight management.

  
  

• Longevity Implications: Some studies suggest that intermittent cold exposure could trigger cell-protective processes, like autophagy, which may support longevity.

  
  

• Cautions: There is a growing body of evidence suggesting that the regular use of CWI after training sessions can blunt increases in muscle size ³, muscular power, and muscular strength. ⁴

2. Sauna 

• Benefits: Sauna use has been linked to improved cardiovascular health, reduced risk of neurodegenerative diseases, and enhanced immune response. Studies have shown regular sauna users experience a lower risk of heart disease, stroke, and all-cause mortality. ²

  
  

• Mechanisms: Saunas induce heat stress, which triggers the release of heat shock proteins that protect cells from damage, promote cell repair, and enhance metabolic health. This process may also improve endothelial function, thereby enhancing circulation.

  
  

• Longevity Implications: Research, especially from Finland, highlights that regular sauna use (4–7 times a week) correlates with a lower risk of cardiovascular and all-cause mortality, suggesting a role in promoting longevity.

3. Whole-Body Cryotherapy (WBC)

• Benefits: Whole-body cryotherapy is associated with reduced inflammation, muscle recovery, and pain relief. Athletes commonly use it to speed up recovery after intense exercise.

  
  

• Mechanisms: Cryotherapy stimulates the release of anti-inflammatory cytokines and reduces pro-inflammatory markers, which can benefit those with inflammatory conditions. However, long-term benefits on metabolic or cardiovascular health are still being studied.

  
  

• Longevity Implications: While there is limited direct research on cryotherapy and longevity, the reduction of chronic inflammation—often linked to aging—suggests it may have potential benefits in promoting longer, healthier life spans.

  
  

4. Contrast Water Therapy (CWT)

• Benefits: Contrast water therapy, which is basically alternating a dip into hot water greater than 100.4 degrees Fahrenheit and then jumping right into cold water that is typically less than 59 degrees Fahrenheit, has been shown to be effective at reducing blood biomarkers (like Creatine Kinase)  that can represent a state of fatigue and/or lack of recovery.¹

5. Steam Rooms

• Benefits: Steam rooms improve circulation, support respiratory health, and enhance skin health by promoting sweating. Like saunas, steam can aid relaxation and stress reduction, which indirectly supports longevity.

  
  

• Mechanisms: Steam rooms induce mild hyperthermia, which increases circulation and may improve detoxification through sweating. The humid environment also benefits respiratory function.

  
  

• Longevity Implications: While steam room research is less extensive than that for saunas, their effects on circulation, relaxation, and respiratory health suggest potential longevity benefits.

Summary

• Saunas have the most robust evidence for cardiovascular and longevity benefits.

• Cold immersion and ice baths support immune function, reduce inflammation, and may aid metabolic health. Caution with cold water immersion following strength or muscle building workouts due to it’s potential catabolic effects.

• Whole-body cryotherapy primarily aids in inflammation and recovery, with more research needed on longevity effects.

• Steam rooms may benefit respiratory and skin health, though their direct link to longevity is less established.

How Much and How Often is SAFE but Also Unlocks the Health Benefits?

**Consult a Healthcare Professional if you have cardiovascular or respiratory conditions OR if you are a beginner to ensure you are practicing thermal initiatives safely!!!  Gradual progressions for temperature levels and duration are highly recommended and NECESSARY for Safety (Ease Into It).

**If you ever feel lightheaded or nauseas you should abort use and consult your Physician.

**ALWAYS stay well hydrated, particularly when you are engaging in Sauna use regularly. Consistency is key!

General/Typical Usage:

Cold Water Immersion

• 50-59 degrees Fahrenheit, 10-15 minutes, 2-3x/week

Ice Bath

• 39-50 degrees Fahrenheit, 1-3 minutes, 1-2x/week

Standard (Finnish) Sauna 

• 150-195 degrees Fahrenheit, 15-20 minutes, 2-4x/week

Infrared Sauna

• 110-140 degrees Fahrenheit, 20-40 minutes, 3-4x/week 

Whole Body Cryo-booths or Chambers

• Typically, - (minus) 166 degrees  to  - (minus) 220 degrees Fahrenheit, 1-3 minutes (Always consult an expert who operates the specific cryo-chamber you are using for ALL safety methods necessary when using this type of device), 2-3x/week. 

Conclusion: 

Thermal treatments each have unique health benefits. Saunas show the strongest evidence for longevity benefits, but also recently shown to be effective for reducing muscle soreness⁶ , while cold therapies (immersion, ice baths, cold showers and whole-body cryotherapy) offer valuable anti-inflammatory and recovery benefits. Whole body cryotherapy was recently shown to be the best at reducing delayed onset muscle soreness (DOMS)¹  Contrast water therapy can be incorporated to assist in the reduction of fatigue identifying, blood biomarkers. 

Regular use of these treatments, especially in combination, may offer complementary effects that support recovery, overall well-being and potentially longevity!!

References:

1.) Chen R, Ma X, Ma X, Cui C. The effects of hydrotherapy and cryotherapy on recovery from acute post-exercise induced muscle damage-a network meta-analysis. BMC Musculoskeletal Disorders. 2024 Sep 18;25(1):749. doi: 10.1186/s12891-024-07315-2. PMID: 39294614; PMCID: PMC11409518.

2.) Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927.

3.) Piñero A, Burke R, Augustin F, Mohan AE, DeJesus K, Sapuppo M, et al. Throwing cold water on muscle growth: a systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. Eur J Sport Sci. 2024;24(2):177–89

4.) Malta ES, Dutra YM, Broatch JR, Bishop DJ, Zagatto AM. The effects of regular cold-water immersion use on training-induced changes in strength and endurance performance: a systematic review with meta-analysis. Sports Med. 2021;51(1):161–74

5.) Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025 Jan 29;20(1):e0317615.

6.) Chen J, Hu Q, Hu J, Liu S, Yin L. Differences in the Effectiveness of Different Physical Therapy Modalities in the Treatment of Delayed-Onset Muscle Soreness: A Systematic Review and Bayesian Network Meta-Analysis. J Pain Res. 2025 Jun 15;18:2993-3008. doi: 10.2147/JPR.S519242. PMID: 40538474; PMCID: PMC12178262.