Taking the plunge or sweating it out

Cold plunges and hot saunas have gained widespread popularity, each offering distinct health benefits along with important safety considerations. Here are a few things to keep in mind before taking the plunge or sweating it out:

Cold plunge

Also known as cold therapy or cold-water immersion, cold plunge is a brief drip in an ice bath, usually after physical activity. Health experts recommend beginners start with a plunge of one to two minutes. As the body adapts, the duration can be increased gradually to no more than five minutes. Water temperature should not be below 40 degrees Fahrenheit.

According to the Cleveland Clinic, a cold plunge may have certain benefits, especially after a workout, but it should not be used as a replacement for medical care. The benefits include easing sore muscles, reducing core body temperature, improving mental focus, contributing to better sleep, and decreasing inflammation.

Use caution if you have an underlying medical condition, such as heart disease, high blood pressure, diabetes, or peripheral neuropathy. Moderation is key, as is limiting prolonged exposure to avoid hypothermia, skin and nerve damage, breathing difficulties, or cardiovascular stress.

Hot Saunas

According to the Cleveland Clinic, dry heat from a sauna may help reduce stress, improve heart health, aid in pain relief, and soothe sore muscles. Research also shows that it can help improve sleep, lower the risk of dementia and Alzheimer’s disease, and improve lung function and the immune system. There is no clear evidence that saunas help with weight loss or burn fat.

A traditional sauna can be wood-burning or electrically heated, both of which are typically heated at 150-195 degrees Fahrenheit. An infrared sauna uses infrared lamps to create heat at 110-135 degrees Fahrenheit. A steam room is different from a sauna and is filled with hot, most air generated from boiled water.

One of the biggest risks with sauna use is dehydration. Drink plenty of water before and after each session, listen to your body and keep sessions short—15-20 minutes or five minutes for beginners. If you have any questions or medical conditions, be sure to discuss them with a medical provider prior to using a sauna.