A 2025 human crossover study found that an ice bath at 8–12 °C increased circulating norepinephrine by ~127–144% (≈2.3–2.4×), while adrenaline didn’t change and cortisol followed its normal morning-evening rhythm (Scientific Reports, 2025). Cold-water immersion also acutely raises energy expenditure (EE), with a 2025 trial showing higher EE 16 °C versus warm-water or ambient-air controls (Physiology & Behavior, 2025).
The combination of hot and cold therapies has shown to improve athletic recovery. This piece explores the science behind this pairing and its advantages. Athletes will learn the safe way to add this technique to their recovery routines.
What is a cold plunge and sauna therapy?
Ancient practices and modern science come together in the world of recovery methods. Cold plunge and sauna therapy stand out as two powerful but opposite approaches that athletes now embrace to reach peak performance.
How cold water therapy works
Your body responds dramatically to cold exposure. It causes a 250% increase in dopamine and a 530% increase in norepinephrine, while energy expenditure rises by 350% [4]
What happens during a sauna session
Finnish people created sauna therapy more than 2,000 years ago [1]. Traditional Finnish saunas keep temperatures between 80°C to 100°C (176°F to 212°F) at head level [6]. Your heart rate climbs to 120-150 beats per minute - like light cardiovascular exercise [6].
Heat makes your blood vessels expand through vasodilation, which improves blood flow throughout your body. Your core temperature rises and triggers heat shock proteins that help repair and protect cells [3]. This mild hyperthermia response activates your body's natural healing systems.
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Why athletes combine both methods
Athletes who switch between sauna and cold plunge create a powerful "vascular pump" effect [5]. The sauna heat relaxes muscles so they respond better to cold therapy [1]. The quick change to cold tightens blood vessels and removes toxins and inflammation from muscles [1].
These temperature swings trigger a strong recovery response that improves muscle repair, reduces soreness, and helps prevent injuries [1]. Athletes who use both therapies feel less muscle tightness, become more flexible, and recover faster between workouts [1]. The combination also enhances mental clarity and resilience, which helps both body and mind recover after intense training [1].
Top 5 cold plunge benefits for athletes
Athletes of all levels, from Olympic medalists to weekend warriors, now use cold plunges. The benefits go nowhere near just feeling refreshed. Scientific research shows clear physical changes that explain why athletes make this practice a key part of their recovery routine.
Reduces muscle soreness and inflammation
Research shows cold water immersion helps reduce delayed onset muscle soreness (DOMS) through lower inflammation. Studies show cold plunges can substantially lower DOMS levels right after exercise and a day later [7]. Blood vessels narrow during vasoconstriction when cold water hits the body. This reduces blood flow to outer muscles and limits swelling [7]. Cold exposure also lowers biochemical markers like creatine kinase that show muscle damage [6].
Speeds up recovery after intense workouts
Athletes who use cold plunges show substantially better power output the next day compared to those who skip it [6]. Results stand out especially when you have explosive movements like sprinting or jumping. Athletes also report better "perceived recovery" scores and feel more ready their next training session [6].
Boosts mental clarity and focus
Cold exposure at 57°F creates remarkable changes. It triggers a 250% increase in dopamine and 530% increase in noradrenaline that last several hours [6]. These brain chemicals improve alertness, motivation, and cognitive function [1]. Athletes feel more inspired, active, and attentive after cold immersion [3]. Cold exposure also stimulates the prefrontal cortex. This develops what scientists call "top-down control" - a skill that builds resilience useful in competitive situations [8].
Improves sleep and stress resilience
Cold water immersion lowers cortisol levels (the main stress hormone) after exposure [1]. These reduced cortisol levels can stay below normal for up to three hours after a session[1]. Athletes develop better physical responses to various stressors through repeated exposure. This can lead to improved performance under pressure [1].
Supports immune system function
Regular cold exposure strengthens both humoral and cell-mediated immunity [9]. Studies reveal cold showers boost levels of immunoglobulins IgG, IgA, and IgM, along with interleukin-2 and interleukin-4 [9]. These benefits show up in ground results. One study found people who added cold showering took 29% fewer sick days than others [6]. This immune boost becomes valuable for athletes who need consistent health to maintain their training schedule.
How sauna sessions enhance athletic performance
Sauna heat creates physiological changes that give athletes performance advantages and work great with cold therapy. These sessions do more than just help you relax - they trigger biological responses that improve athletic performance in measurable ways.\
Increases blood circulation and oxygen delivery
Sauna sessions raise your heart rate to 120-150 beats per minute, which matches moderate-intensity aerobic exercise [10]. This "passive cardio" effect makes blood vessels dilate and improves circulation throughout your body [11]. Research shows that regular sauna use can boost plasma volume by 7-17% [12], which helps deliver more oxygen and nutrients to working muscles. Distance runners saw a 32% improvement in run time to exhaustion after three weeks of post-exercise sauna sessions [12].
Promotes muscle relaxation and flexibility
Heat goes deep into muscle fibers—reaching 3-4 cm into tissues [13]—which makes them more elastic and reduces tension. Warm muscles have more pliable collagen fibers that improve range of motion [14]. Studies show sauna sessions improve counter-movement jump performance during recovery [13], probably because they speed up repair of muscle tissue micro-tears [5]. Sauna yoga practitioners saw an 83% improvement in chair sit-and-reach tests while control groups only improved by 3% [4].
Flushes toxins through sweating
Your body releases 0.5-1.0 kg of sweat per hour during a typical sauna session [15]. This process removes accumulated metabolic waste including urea, sodium, potassium, and lactate [15]. The detoxification helps clear inflammatory substances from muscle tissue [16] and may reduce soreness after intense training.
Cold plunge and sauna: best practices and timing
The right protocols for contrast therapy depend on precise timing and temperatures. This piece provides you with expert-backed parameters that maximize your recovery benefits.
Ideal cold plunge temperature and time
The optimal water temperature for cold plunge therapy ranges between 50°F and 59°F (10°C to 15°C) [17]. You should start with just 1-2 minutes per session [6] and gradually work up as your tolerance builds [18]. Newcomers might find 50-60°F more manageable before they move to colder temperatures [19].
How to alternate between hot and cold
Start with the sauna (150-195°F) to prepare your body [21]. Take a brief rest to cool naturally and then enter your cold plunge [7]. Let your body warm up naturally instead of taking hot showers [19]. You can repeat this cycle 2-3 times per session to maximize benefits [7]. The cold phase should always come last to prevent inflammation [22].
When to use cold plunge vs sauna
Your training goals determine the timing. Sauna sessions before workouts help loosen muscles while quick cold exposure boosts alertness [7]. Post-workout contrast therapy speeds up recovery and reduces soreness [7]. Cold plunging works right after cardio-heavy training, but you should wait 4-6 hours after strength training to avoid disrupting muscle adaptation [23].
How often should athletes do it?
Athletes benefit most from 2-3 contrast therapy sessions each week [20]. Daily cold plunging can hurt your long-term performance gains, especially after resistance training [2]. A moderate frequency lets your body recover properly between sessions while maintaining benefits. The sweet spot for maintenance sits at 3-4 weekly sessions [21].
Safety tips for beginners
Your safety comes first - never do cold plunge alone. Someone should be nearby during your original sessions [19]. Stay hydrated before, during, and after your plunge [21]. Skip cold plunging if you've had alcohol or big meals [6]. Your movements should be slow when entering and exiting to prevent dizziness from blood pressure changes [6]. Exit right away if you feel chest pain, confusion, or can't control your shivering [19]. People with cardiovascular conditions need their healthcare provider's approval before starting contrast therapy [17].
Conclusion
Cold plunge therapy paired with sauna sessions stands out as one of the most powerful recovery tools athletes can use today. These contrasting therapies complement each other perfectly. Cold water constricts blood vessels and reduces inflammation. Heat expands circulation and relaxes muscles. Together, they create a potent vascular pump effect that speeds up recovery better than either method alone.
Athletes should think over the optimal parameters we've covered. Water temperatures between 50-59°F work best for cold plunges. Sauna sessions at 66–91°C prepare your body well before switching to cold. This contrast therapy speeds up physical recovery and boosts mental clarity by increasing beneficial neurochemicals.
Safety comes first when using these methods. New users should never plunge alone and must stay hydrated throughout the process. People with cardiovascular conditions need to ask their healthcare providers before starting.
Research supporting contrast therapy keeps growing, from better immune function to improved sleep quality. Many professional athletes now call this practice vital to their training routines. Weekend warriors and competitive athletes can improve their performance and recovery by adding 2-3 weekly contrast therapy sessions.
Cold plunge and sauna therapy brings something unique to the fitness world - a recovery method that both ancient wisdom and modern science support. This powerful combination of therapies improves your body's physical and mental athletic performance. The perfect time to take the plunge and experience these benefits might be now.
FAQs
Q1. How do cold plunges benefit athletes? Cold plunges can significantly reduce muscle soreness and inflammation after intense workouts. They help decrease exercise-induced muscle damage, leading to faster recovery and improved performance in subsequent training sessions.
Q2. Is alternating between sauna and cold plunge recommended? Yes, alternating between sauna and cold plunge creates a powerful "vascular pump" effect. The heat dilates blood vessels while cold constricts them, enhancing overall circulation and potentially boosting cardiovascular health and immune function.
Q3. What are the advantages of sauna sessions for athletes? Sauna sessions improve blood circulation, delivering more oxygen and nutrients to muscles. This enhances muscle repair, reduces soreness, and can improve endurance performance. Regular sauna use has been shown to increase plasma volume, benefiting overall athletic performance.
References
[1] - https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
[2] - https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts
[3] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9953392/
[4] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6801954/
[5] - https://overlandsauna.com/en-ca/blogs/news/why-saunas-are-an-effective-tool-for-deep-muscle-relaxation
[6] - https://www.renutherapy.com/blogs/blog/safety-tips-for-first-time-cold-plunge-users?srsltid=AfmBOoqaViGBPG0-VMh-sc8yeP4KUVM8E2u2p9qLdDkd46jTdCwwwqQL
[7] - https://tampahealthcenter.com/2025/06/30/cold-plunge-and-sauna-for-workout/
[8] - https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance
[9] - https://www.sciencedirect.com/science/article/abs/pii/S030645652400189X
[10] - https://www.mayoclinicproceedings.org/article/s0025-6196(18)30275-1/fulltext
[11] - https://www.si.com/everyday-athlete/training/4-science-backed-reasons-athletes-can-use-saunas-for-performance-and-longevity
[12] - https://pubmed.ncbi.nlm.nih.gov/16877041/
[13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4493260/
[14] - https://blog.mrsteam.com/flexibility-and-heat
[15] - https://www.mayoclinicproceedings.org/article/S0025-6196(18)31013-9/fulltext
[16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4592767/
[17] - https://www.getphysical.com/blog/ice-baths-sauna-athletic-recovery-performance-guide
[18] - https://plunsana.com/cold-plunge-duration-science-guide/
[19] - https://honeyhut.us/blogs/sauna-tips/cold-plunge-safety-tips-for-beginners?srsltid=AfmBOoot5pNkTDaU9eUnPUnG4kLJgn1u1j7_AttVq6s0XzX1Szxts8gF
[20] - https://havenofheat.com/blogs/sauna-guides/recovery-routine-hybrid-athletes-saunas-cold-plunging?srsltid=AfmBOoq78q431DdWLu4IOsGaOnCm7pvdR7-vDbFJfUg9YdA8Q5AGiHQ-
[21] - https://medicalsaunas.com/blogs/official-blog/sauna-cold-plunge-routine?srsltid=AfmBOoo5MZKhuRgSyhtwdPz0xNg6_dv1_rmxJi34FcJDLKZaIrf-GZJl
[22] - https://plunge.com/en-ca/blogs/blog/tips-for-doing-contrast-therapy?srsltid=AfmBOopX5MBsdDDIuPHGVzwTnqhNaxpUR5gB1SzkgDC8YMEBd3G1Q-MZ
[23] - https://ritualnordicspa.com/best-times-cold-plunging-exercise-schedule/