Should You Take A Cold Shower After The Sauna?

Stepping out of a hot sauna and into a cold shower might sound intense, but this age-old practice is more than just a shock to the system. Many wellness enthusiasts swear by the contrast between heat and cold, claiming it enhances circulation, boosts recovery, and invigorates the body. But is it actually beneficial, or just an extreme ritual?

This article will explore whether you should take a cold shower after the sauna, the science-backed benefits of hot and cold therapy, and how to seamlessly incorporate this practice into your sauna routine for maximum results. Whether new to sauna culture or looking to level up your wellness game, this guide has everything you need to know.

Should You Shower After a Sauna Session?

Yes, you can and should shower after the sauna to experience added benefits. A cold shower after the sauna is a widespread practice known as “contrast therapy,” or alternating between hot and cold temperatures. In Finland, where saunas originated, people often alternate between a sauna session and plunging into frigid waters, such as an icy lake or river. This is a scientifically backed practice that rejuvenates the mind and body. 

Benefits of a Cold Shower After the Sauna

Although shocking to the system, it’s healthy to have a cold shower immediately after sweating it out during a sauna session. Not only do you receive the benefits from the sauna itself, but you’ll also experience enhanced well-being from the shock of the cold water. 

By combining a sauna session with a cold shower, you’ll experience these benefits:

• Improved circulation
• Boosted immune system
• Reduced inflammation, arthritis, and hypertension
• Muscle recovery and relaxation
• Enhanced well-being and mental health
• Heightened sense of clarity and alertness
• Opening of pores

Your heart rate immediately increases when you enter the cold shower after a sauna. This leads to a release of adrenaline and endorphins, boosting your mood and increasing your resilience. After staying in the shower for a few minutes, you’ll experience a calming effect as your body adjusts to the cold temperature. 

While taking a cold shower after a sauna is healthy and safe for most individuals, one demographic needs to take extra precautions or avoid it altogether. Those who have pre-existing heart conditions or a cardiovascular condition that causes a reaction to shocks should speak to a medical professional before practicing contrast therapy. 

Showering Before vs. After the Sauna

You may wonder whether it’s more beneficial to shower before or after the sauna. Both are necessary for a solid session—each serves different purposes. 

Showering before the sauna:

• Removes oil, dirt, and other impurities from the skin, which helps prepare your body for the sauna session
• Can warm up your muscles, preparing you even further for the heat of a sauna and reducing the risk of discomfort
• May be a preferred method for cultures that value tradition and hygiene

Showering (with cold water) after the sauna:

• Can increase clarity and alertness
• Can increase the heart rate, leading to better cardiovascular health
• Can help cool down the body after a hot sauna session

We recommend rinsing off before a sauna to go in with a clean body. After the sweat session, if you’re up for it, try hopping in a cold shower for a few minutes to experiment with the benefits of contrast therapy. 

How to Safely Take a Cold Shower After the Sauna

When starting with hot and cold therapy, it’s essential to do it correctly. Here’s a step-by-step process for taking a cold shower after the sauna and alternating between the two for maximum benefits: 

1. Rinse in a warm shower beforehand to clean your skin and prepare your body for the sauna session. 
2. Sit in the sauna for at least 25 minutes. More experienced sauna users can go up to 45 minutes, but listening to your body at any stage is important. If you feel dehydrated or too hot, leave the sauna and let your body cool down naturally. 
3. Exit the sauna and rehydrate before stepping into a cold shower. 
4. Enter a cold shower for at least 2 minutes. The ideal temperature for an effective cold shower is between 50°F and 59°F. It may be shocking at first, but your body will adjust over time and build long-term mental and physical resilience. 
5. Re-enter the sauna for another 10-minute session. To experience the added benefits of hot and cold therapy, going into the sauna again after a cold shower can enhance your well-being. However, if it’s your first time, just stick to it one time and call it good. 
6. Finish with a final cold shower or icy plunge to complete the contrast therapy routine. End your time with another 2–3 minute cold shower or, if you’re daring enough, step into a cold plunge for added benefits. Towel dry once you’re done and replenish with drinks and snacks. 

This hot and cold therapy process enhances health benefits and promotes well-being by helping your body regulate its temperature. If you’re an experienced contrast therapy expert, feel free to stay in the cold shower or icy plunge for 5–10 minutes, listening to your body throughout the process. 

4 Frequently Asked Questions

1. How long should I wait to shower after the sauna?

You can take a cold shower immediately after exiting a sauna since the temperature contrast provides immense benefits. However, if you’re just starting, you can step out of the sauna, rehydrate, and wait a few minutes before entering the shower. Work your way up to immediately entering the shower after the hot sauna, listening to your body during the entire process. 

2. What is the Nordic Cycle?

The Nordic Cycle is another name for contrast therapy. It’s a wellness practice rooted in Scandinavian tradition that involves alternating between heat and cold (e.g., sauna and cold shower) to maximize benefits. When saunas first originated, this was a standard practice for many users. 

3. How often should I add cold showers to my sauna routine?

For optimized results, add cold showers into your sauna routine 2–3 days a week, gradually increasing the frequency as your body adjusts. 

4. Are there any risks involved in including cold showers in my sauna routine?

Yes, there can be risks when alternating between extreme heat and cold, specifically for those with pre-existing conditions, including high blood pressure, heart disease, or diabetes. If you experience any of these conditions, consult a healthcare professional before including a cold shower after a sauna session. 

Try Hot & Cold Therapy With the Help of Tubzz

Do you want to experience the benefits of adding a cold shower to your sauna session? At Tubzz, we provide the products to make that happen. Our state-of-the-art customized saunas are the perfect addition to your wellness room or home, enhancing overall well-being. If you’re up for the challenge, we also provide 5-star cold plunges that can give you the same (if not more) benefits of a cold shower, and they can be installed right by your sauna for added convenience. We are Northern Utah’s #1 sauna and cold plunge provider, with high-quality products that last a lifetime. Don’t wait to prioritize your health—contact Tubzz to schedule a viewing at our showroom and experience the benefits of contrast therapy for yourself.