Is it OK To Go From Sauna To Cold Shower?

When it comes to a relaxing spa day or post-workout recovery, many people enjoy the benefits of a sauna and a cold shower.

But is it safe to go from a hot sauna to a cold shower?

In this article, we will explore the effects of sauna and cold showers on the body, the benefits of alternating between the two, and any potential risks.

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Benefits of a sauna

A sauna is a small room or building designed for heat sessions, usually ranging from 70 to 100 degrees Celsius. Saunas have been used for centuries for relaxation, cleansing, and healing purposes. Here are some of the benefits of a sauna:

Relieves stress

The heat from the sauna promotes relaxation, which can reduce stress and anxiety levels.

Flushes out toxins

Sweating in a sauna can help flush out toxins from the body, leading to clearer skin and improved immune function.

Improves cardiovascular health

Saunas can improve blood circulation and lower blood pressure, leading to improved cardiovascular health.

Benefits of a cold shower

Cold showers are known for their invigorating and refreshing effects on the body. Here are some benefits of taking a cold shower:

Relieves sore muscles

Cold showers can help reduce inflammation and soreness in muscles, making them a popular post-workout recovery tool.

Boosts mood

The shock of cold water can release endorphins, which can improve mood and reduce stress.

Improves skin and hair health

Cold water can help tighten pores, leading to clearer skin, and can also improve the appearance of hair.

Alternating between sauna and cold shower

Alternating between a sauna and a cold shower can provide even more benefits for the body. Here’s how it works:

Increases circulation

The heat from the sauna causes blood vessels to dilate, increasing blood flow to the skin and muscles. Taking a cold shower after the sauna causes blood vessels to constrict, pumping the blood back to the organs and increasing circulation.

Enhances immune function

The combination of heat and cold can boost the immune system, making it more effective in fighting off illnesses and infections.

Reduces inflammation

The alternating temperatures can help reduce inflammation in the body, leading to faster recovery after exercise or injury.

Potential risks

While alternating between sauna and cold shower can be beneficial, it’s important to be aware of any potential risks:


Sweating in a sauna can lead to dehydration, so it’s important to drink plenty of water before and after a sauna session.

Heat exhaustion

Spending too much time in a sauna can lead to heat exhaustion, which can cause dizziness, nausea, and even fainting.


Taking a cold shower for too long can lead to hypothermia, which can cause shivering, confusion, and loss of consciousness.


In conclusion, it is safe to go from a sauna to a cold shower as long as it is done in moderation and with caution.

Alternating between the two can provide numerous benefits for the body, including increased circulation, immune function, and reduced inflammation.

However, it’s important to stay hydrated and be aware of any potential risks. Always listen to your body and consult a healthcare professional if you have any concerns.


    1. How long should I spend in the sauna and cold shower?

      • It is recommended to spend 10-20 minutes in the sauna and 2-3 minutes in a cold shower.
    2. Can alternating between sauna and cold shower help with weight loss?

      • While alternating between sauna and cold shower can help improve overall health, it is not a guaranteed method for weight loss.
  1. Can pregnant women use a sauna and cold shower?
  • Pregnant women should avoid using a sauna as the high temperatures can be dangerous for the baby. Cold showers are safe, but it’s important to avoid sudden temperature changes.
  1. Can people with heart conditions use a sauna and cold shower?
  • People with heart conditions should consult their doctor before using a sauna or taking cold showers. The heat can increase heart rate and blood pressure, while cold showers can cause the blood vessels to constrict, potentially causing discomfort for those with heart conditions.
  1. How often should I alternate between sauna and cold shower?
  • It’s recommended to alternate between a sauna and a cold shower once or twice a week to avoid overexertion and potential risks.

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