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Published: 2/10/2025💡 Tips|🏊 Water sports|🏂 Winter sports
Sauna and winter swimming: how do they affect our bodies?
Saunas and winter swimming involve exposing the body to extreme temperatures. Sounds insane? Perhaps. Still, there are plenty of daredevils who practise both methods on the same day. Indeed, the combination of winter swimming and sauna has a number of health benefits and improves overall wellbeing. How does it affect our body? We’re here to answer your questions.
In this article:
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Regular sauna use and winter swimming can improve the functioning of the immune system, helping the body to better cope with infections.
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The alternating high and low temperatures during sauna and winter swimming stimulate the circulatory system, which can lead to better tissue oxygenation and overall improved cardiovascular health.
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Both practices help reduce stress levels, promoting relaxation and improved mental well-being.
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Saunas aid in the body’s cleansing process through intense sweating, which helps eliminate toxins.
Short summary:
Winter swimming and sauna: how do they affect our health?
Both cold plunges, commonly known as winter swimming, and using a sauna are becoming increasingly popular among people who want to use natural remedies to take care of their bodies. Both practices are effective in strengthening our immunity and contributing to our wellbeing. Although we can enjoy them in different ways, going for a cold plunge and sauna on the same day is recommended increasingly often. Why is it worth to expose your body to extreme temperatures: once very high, once very low? Sauna and winter swimming practised together can bring many health-promoting benefits. These include, to name only a few:
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boosted immunity — winter swimming and sauna have a positive effect on the immune system. Sauna speeds up metabolic processes, while cold baths stimulate the production of white blood cells responsible for our immunity to diseases and microorganisms;
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improved circulation — sauna dilates blood vessels by increasing body temperature, while winter swimming, upon exposing our bodies to extreme cold, constricts them. This helps maintain their elasticity, improves blood flow and reduces the risk of heart diseases;
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body cleansing — with high temperature, sauna causes the excretion of toxins, which are removed from the body with sweat. This process is aided by the increased lymphatic flow triggered by immersion in ice-cold water;
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muscle recovery and inflammation treatment — sauna use and winter swimming are popular methods of reducing muscle pain and inflammation, often recommended for athletes and those that exercise;
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stress reduction — sauna and winter swimming are relaxation methods designed to reduce tension and improve general wellbeing. Sauna use helps lower cortisol levels, while cold baths stimulate the secretion of endorphins: and it’s no accident they’re known as happy hormones.
Winter swimming combined with sauna use is a way to feel better, prevent many illnesses and diseases, as well as reduce stress and tension. The benefits of these methods were already known to the ancient Greeks and Romans. Alternate exposure of the body to extreme temperatures in preventative health care is also used by the Finns or Norwegians and, as you can see, they know what they are doing.
Winter swimming and sauna use on the same day: is it safe?
Although heat and cold therapy has been a well-known method for centuries, many people still wonder whether sauna use and winter bathing are a safe combination. According to the latest scientific research, it definitely is, but not for everyone. Contraindications to winter swimming and sauna use include high blood pressure, heart disease or varicose veins.
Sauna and winter swimming: rules
When talking about winter bathing and using sauna on the same day, or rather enjoying them subsequently, we need to know the rules that help us stay safe and reap full benefits. So: sauna after winter swimming or winter swimming after sauna? It turns out that the order doesn't matter as much as the time spent in extreme conditions.
Using the sauna once you're done winter swimming will help to warm up the body quickly. It will also help to effectively cleanse it of toxins. Alternating sauna and cold baths is also a frequently recommended method, which relaxes muscles, helps fight inflammation and improves mood. However, remember to immerse yourself in cold water for a maximum of 2–3 minutes and use the sauna for about 15-20.
Before you enter the sauna, make sure the temperature inside is optimal for you. One thing is key for both winter swimming and sauna use: proper hydration. Prepare a thermos of hot tea to warm your body from the inside.
For example, a session of winter swimming combined with using sauna might look like this: warm-up, 2–3 minutes in cold water, 15–20 minutes in the sauna. During this time, relax and take care of your wellbeing.
To sum up: combining sauna and winter swimming is a perfect way to boost immunity, improve wellbeing, treat inflammation and cleanse the body of toxins. Make sure you have no medical contraindications to using these methods of naturally supporting your health, and then gradually increase your body's tolerance to extreme heat and cold. It will certainly return the favour with excellent health.
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