Sauna Vs. Cold Plunge: Which Is Actually Better For You?
COLD PLUNGING
The Benefits
“In the right context, cold plunging can provide a mental reset, reduce the perception of muscle soreness and help you feel more ready to train again. It can be particularly useful during periods of intense training, travel or poor sleep, when you want to feel fresher for your next session. If done regularly, there are also benefits to metabolism and sleep.” – Rhian Stephenson, naturopath, nutritionist & founder of ARTAH
“There’s a growing body of research into the potential benefits of cold-water immersion. One study found that sitting in cold water increased noradrenaline by around 530% and dopamine by around 250%, which may help explain why so many people feel more alert, energised and in a better mood afterwards. A 2025 review of 11 studies also found that cold-water immersion was linked to lower stress levels in the hours afterwards, with some evidence suggesting it may support sleep quality and overall wellbeing. Regular cold exposure can also activate brown fat, a type of tissue that burns energy to generate heat, and early research suggests this may have an effect on insulin sensitivity.” – Dr Nichola Conlon, science & longevity expert
The Drawbacks
“Cold water can cause a sharp rise in heart rate and blood pressure, so if you have uncontrolled cardiovascular issues, speak to a doctor first. It can also affect how the body adapts to training – if your priority is building strength or muscle, regular ice baths immediately after heavy sessions may dampen some of the signalling involved in adaptation. In this case, it’s best to wait at least four hours. There’s also a more nuanced conversation around women and cold exposure. Ovarian hormones affect thermoregulation, body temperature and blood-flow responses, so cold exposure may feel different across the menstrual cycle and during perimenopause. If you’re already chronically stressed, a cold plunge can add to that stress rather than feel restorative.” – Rhian
“We don’t currently have long-term data showing that cold plunging helps people live longer or healthier lives. The biggest risk is the cold-shock response in the first minute or so, which can cause involuntary gasping, rapid breathing and a sharp rise in heart rate and blood pressure. For most healthy people, this passes quickly but for anyone with heart disease, high blood pressure or an undiagnosed heart rhythm problem, it can be dangerous. In open water, the cold-shock response can also increase the risk of drowning.” – Dr Nichola
The Verdict
Cold plunging certainly has short term benefits but anything long term should be taken with a pinch of salt. Women, in particular, should consider their timing. If you’re sleeping well, eating enough, recovering properly and feeling resilient, cold plunging could be beneficial but if you’re under-fuelled, chronically stressed, experiencing cycle disruption or running on empty, adding another intense stressor may not be the answer.
SAUNA
The Benefits
“We do have some impressive long-term data. Landmark research from Finland followed more than 2,300 middle-aged men for around 20 years and found that those who used a sauna four to seven times a week had a 40% lower risk of dying from any cause than those who went once a week. Their risk of dying from cardiovascular disease was around 50% lower, too. The same research group later found links between frequent sauna use and lower rates of dementia, Alzheimer’s disease, stroke and high blood pressure, while more recent research including women has shown similar patterns. The biology makes sense: sitting in a hot sauna raises your heart rate and widens your blood vessels in a way that’s similar to moderate exercise, which may help keep arteries flexible and blood pressure healthy.” – Dr Nichola
The Drawbacks
“Heat can lower blood pressure and contribute to dehydration, dizziness or fainting – especially if you arrive already dehydrated, stay too long, stand up quickly or drink alcohol beforehand.” – Rhian
“It’s easy for blood pressure to drop too low. Anyone who is pregnant, has an unstable heart condition or very low blood pressure should speak to their GP first.” – Dr Nichola
The Verdict
There’s both research and plenty of anecdotal evidence to support sauna use, with relatively few downsides for most people. In the short term, it can help you relax, ease stiffness and support recovery, while the simple ritual of switching off – and being screen-free – has benefits of its own. Heat also gives the nervous system a clear signal to relax. There’s an interesting longer-term picture, too. Heat exposure activates heat-shock proteins, which act a little like the cell’s maintenance crew, helping to repair damaged proteins and keep cells functioning properly. That’s one of the mechanisms researchers think may help explain the links between regular sauna use and healthy ageing.
THE WINNER
“When it comes to longevity, we have decades of data linking regular sauna use with lower rates of heart disease, dementia and early death, as well as a clear biological explanation for why that might be. Cold plunging has real short-term benefits for mood, alertness and stress resilience, and it can have a place in a healthy routine. We just don’t yet have the long-term data to say whether it helps us age better.” – Dr Nichola
“Combining the two is known as contrast therapy and it can feel incredibly restorative. Cold causes the blood vessels to constrict and leaves you feeling alert, while heat dilates them and helps the body relax. That contrast can be great for circulation but there’s also something about the experience itself that feels good. Add in the fact that you’re doing it away from screens, and it can become a really enjoyable ritual if you have access to it.” – Rhian
PLACES TO GO
Rebase
This central London location is best known for its 'communal contrast' space where you can access rows of roomy ice baths and Finnish saunas. However, there's a lot more to explore – like cryotherapy chambers, yoga classes and even an inflammation-reducing hyperbaric chamber.
Visit REBASRECOVERY.COM
Hot Drop
Conveniently located for post-run recovery, this riverside location near Battersea Park has two cosy saunas and four cold plunges. Part of a run club? You can hire the place out for small groups.
Visit HOTDROPSAUNA.UK
Sauna & Plunge
This high-design studio in Shoreditch has spaces for yoga, Pilates, breathwork and sound therapy classes, as well as saunas and cold plunges. It recently teamed up with The Hoxton nearby, so direct-booking hotel guests can use the facilities for free throughout their stay.
Visit SAUNAANDPLUNGE.LIFE
Arc
Expect this Canary Wharf location to be full of de-stressing bankers by day. By night, things get a little looser, with a focus on community and 'free flow' social events where DJs set the tone for you to "follow your own rhythm".
Visit ARC-COMMUNITY.COM
DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
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