HEAT and Ice Bathing

Saunas can be found in the most diverse locations: in basements, on rooftops, on remote islands, on boats, or by the beach. The heat itself is, of course, the central element, but how we cool down between sauna sessions also plays a crucial role. Personally, I love saunas located near natural bodies of water, as I enjoy the experience of being immersed in nature. You feel closer to the weather, even when it’s overcast or gloomy outside. However, in German sauna complexes, cold plunge pools are often available, which are still far better than just a shower—or no water at all. Through my experience with cold water immersion, I have found the following tips to be helpful.

The right way to cool down: The heat of the sauna envelops the entire body, and the same should apply to cooling down in cold water. The temperature of the water is particularly important: between 1 and 10°C is highly effective for promoting muscle recovery and reducing inflammation, while water between 10 and 15°C is more comfortable and generally well-tolerated by most people.

Entering cold water: It’s essential to enter the water calmly and steadily to minimise the shock of the cold. The first 45 seconds are the most challenging, as the brain switches to “fight or flight” mode. The skin burns, and your breathing becomes rapid and shallow. However, after about a minute, the body begins to adjust to the cold, and a profound sense of relaxation sets in—this is the moment when the true benefits of the cold immersion become noticeable.

Keeping your hands out of the water: The hands are particularly sensitive to cold because they contain many peripheral nerve endings. If you keep your hands above the water, it creates a psychological effect of feeling somewhat protected, which reduces mental strain. This makes it easier to tolerate the cold for a longer period.