Benefits of Using A Sauna and Ice Bath

Saunas and ice baths have gained a lot of popularity. From athletes to celebrities, we see people using saunas and ice baths all over the internet. Is it worth the hype?

There is still ongoing research on their benefits, but I wanted to list the potential benefits of each! Also please consult a doctor before trying these, especially if you have a medical condition!


  • Burns calories
  • Improves brain & heart health
  • Relieves stress
  • Helps with recovery & sleep
  • Flushes toxins
  • Cleanses skin
  • Boosts immune system

Ice bath

  • Reduces inflammation & swelling
  • Relieves stress
  • Relieves sore muscles & pain
  • Helps with recovery & sleep
  • Boosts mood and alertness
  • Boosts immune system
  • Lower body temperature

10 – 20 minutes is the recommended time for saunas, and 5 – 15 minutes for cold plunges. If you’re just starting out, you can start with 5 – 10 minutes! As for cold plunges, please do these under supervision!

After my kettlebell certification, I went to a Korean spa where I used their different saunas (jade room, salt room, and clay room) for at least 10 minutes. I then went into their hottest sauna at 214 degrees Fahrenheit for 5 minutes. Lastly, I ended with the cold room at 44 degrees, and I sat in there for about 7 minutes.

In the locker room, there was a hot tub, warm tub, and cold plunge. I was in the hot tub for a while and ended with the cold plunge. Unfortunately, I could only go waist deep in the cold plunge. I’ll have to go more often to get used to it or just go in there faster. Overall, I felt very relaxed and rejuvenated. I noticed I slept better that night too. I found the saunas, hot tub, and cold plunge to be very helpful, and I will be incorporating this into my routine!

I hope you found this post insightful! Let me know if you try any of them and how it goes. For more tips, sign up for my weekly newsletter, and follow me on social media!

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