Cold Plunges vs. Hot Saunas: Which Thermal Therapy Actually Wins? Find Out Here

Thermal therapy is enjoying a significant trend in the wellness industry. From celebrity ice baths to luxury spa saunas, people are turning to temperature extremes to boost recovery, reduce stress, and improve overall health. However, out of the two good options, which one is better? The answer is not a simple this or that, so we reached out to an expert and here is what she shared with us.

In an exclusive interaction with the editorial team of Onlymyhealth, Dr Pooja Pillai, Consultant – Internal Medicine, Aster CMI Hospital, Bangalore, explained that it all depends on your health objectives. Here is how you can determine that.

Cold Plunges

Cold plunges involve immersing the body in water typically below 15°C for a short duration. Studies and experts believe that while the shock of icy water may seem intimidating, the physiological effects are powerful.

“When you dip yourself in cold water, blood vessels shrinks, which assists in decreasing inflammation and swelling especially after vigorous exercises. That is why cold water immersion is commonly used by athletes as a method of muscle recovery and soreness reduction,” Dr Pillai highlighted.

Exposure to cold also revitalises the nervous system and many people find themselves refreshed, alert, and energised after being exposed to cold. In the long run, the process of getting used to cold and training your body in response to cold can lead to better circulation as the blood vessels will learn how to become narrower and wider.

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However, not everybody can go through cold plunges. Dr Pillai noted hat the extreme temperature may raise the heart rate and blood pressure for a short term. People who have heart diseases or cardiovascular issues should avoid cold therapy without consulting a physician.

Cold plunges are best for:

• Reducing inflammation
• Faster post-exercise recovery
• Boosting alertness

Hot Saunas

On the other extreme comes the hot sauna. This is where the body is subjected to high temperatures which are typically between 70 to 100°C in traditional saunas.

Heat is known to dilate the blood vessels, elevating the heart rate and enhancing blood circulation. According to Dr Pillai, saunas are good for relaxing sore muscles and joint stiffness..

Additionally, one of the biggest benefits of heat therapy is stress reduction. Exposure to heat may reduce the level of cortisol, which is the stress hormone in the body, hence resulting in a better mood and feeling restful. People also report that they sleep better after a sauna in the evening.

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While sweating in a sauna does eliminate small amounts of waste products, Dr Pillai clarifies that the liver remains the body’s primary detox organ. However, as much as saunas are good in promoting general wellbeing, they are not some magic detox.

“Moderate use of sauna has been claimed to be good to the heart with respect to better circulatory and cardiovascular conditioning as long as it is safely used,” she added.

Hot saunas are best for:

• Stress relief
• Muscle relaxation
• Improved sleep

So, Which One Wins?

Dr Pillai noted that there is no universal winner. Cold plunges are good for prevention of inflammation and acceleration of recovery, particularly after high performance exercises. On the other hand, hot saunas help with feeling relaxation, flexibility and stress management.

“In the end, it is up to you what choice to make. Choose if you want to recover your muscles faster or do you require some stress reliever after a hard day,” Dr Pillai concluded.

However, always consult a doctor or medical expert before exposing your body to extreme temperatures, especially if you have heart conditions, high blood pressure, or other medical concerns.

Bottomline

Both cold plunges and hot saunas are very strong and yet different when it comes to health benefits. To make a choice for youself choose if you want to recover faster or have a deeply relaxing experience.