Both the sauna and cold plunge routes are currently considered two of the most popular wellness and recovery tools in the industry.

Typically, people have a preference for whether they prefer the frigid extremes of cold plunges or sweating their face off in a sauna, but if you don't, and you're looking for a circumspect view on the matter, you're in the right place.

Both options have amazing health benefits and have been scientifically proven to support benefits for performance and recovery, mood, mental health, weight loss, skin health, metabolic health, sleep, and resilience.

That being said, is one better than the other? The sauna vs. ice bath debate has been going on for some time and there's a lot of information to try and digest.

In this article, we'll outline the pros and cons, outcomes, and reasons for partaking in heat and cold exposure so that you can choose what works best for you.

SO….. Which One Is Better? 

Though they are both beneficial, saunas and ice baths produce different physiological responses, which means you should consider the outcomes of each and align them with your goals.

Ice baths and sauna treatments can be used interchangeably for different reasons. For example, you would use cold therapy at different times of day and after different exercises than you would relax in a sauna.

There is also the consideration of what you're doing next. Cold water will have a different effect on your upcoming performance than heat. Your body responds to each in specific ways.

When is Cold Water Immersion Better Than a Sauna?

Ice baths are ideal for mornings and as a pre-workout routine as well as in other settings.

New research suggests that ice baths before a workout shows better performance. It significantly boosts testosterone, shows greater endurance, enhances heat storage, and reduces stress on the cardiovascular and metabolic systems.

Athletes often use ice baths for consecutive performances. If you have a weekend of athletic events - races, for example - ice baths between would be a suitable practice to reduce inflammation, swelling, and pain so that you could perform the same the next day.

Beyond athleticism, ice baths have been known to have massive mental benefits. In fact, masses of people are seeing incredible benefits and replacing their daily coffee with a morning ice bath. Cold plunging boosts focus, attention, and energy. The positive mood that this practice brings is long-lasting and contagious.

Ice baths are not best as an evening practice because they disrupt sleep for several hours due to a rebounding rise in core body temperature. A drop in core body temperature is what helps us have a quick transition to sleeping, which means it's probably best to keep ice baths out of your evening wind-down.

When is a Sauna Better than an Ice Bath?

Saunas are what you need in the evenings and as a post-workout recovery tool.

Saunas, though just now gaining popularity among the masses, have been used by athletes for decades. When used as a post-exercise practice, saunas have dramatic benefits in terms of increasing blood circulation, growth hormone levels, and testosterone. In fact, the physiological response your body has to a sauna is similar to a moderately intense cardiovascular exercise.

Saunas are a tool used to divert the body from exercise, not prepare it for another round. Saunas can be used after any kind of training to heal and repair damaged tissue by promoting increased blood flow.

In the evenings, saunas are wonderful for preparing your body to sleep. Remember how ice baths disrupt sleep by raising your core body temperature after the bath? Saunas do the opposite. They do raise your core temp while in the sauna, but then your body slowly cools. With the combination of a lower core temperature and relaxed muscles, most people find themselves getting sleepy a couple of hours (or less!) after their sauna treatment.

Sauna vs Cold Plunge: Pros and Cons

Being aware of all the factors of both saunas and cold plunges will allow you to make the decision that best aligns with your goals. Let's dive in:

Pros and Cons of Ice Bath

Pros

• Stress Management: Bathing in cold water is known to reduce stress levels, improve your overall mood, and increase relaxation.
• Depression Management: There are thought to be major connections between cold water immersion and improvement for those who experience depressive disorders.
• Improved Central Nervous System: Decreased fatigue can improve sleep quality and duration.
• Strengthened Immune Function: Those who cold plunge are seen to get sick less often and enjoy quicker recoveries from illnesses.
• Limits Inflammation: Less inflammation means post-workout recovery is much easier.
• Improved Glycemic Control: Those with diabetes find that cold plunging assists their need to maintain optimal glucose levels.

Cons

• Hypothermia: After 1-3 minutes submerged in water that's less than 70 degrees Fahrenheit, your body temperature can begin to drop. This will increase your chance of contracting hypothermia, but if you're cautious and aware of your time spent in an ice bath, this is easily avoided.
• Cold Shock: Sudden immersion in water that's below 60 degrees can "shock" your body, which can cause hyperventilation and spikes in blood pressure and heart rate. This is avoided by slowly acclimating your body to lower temperatures instead of trying something extreme all at once.

Pros and Cons of a Sauna

Pros

• Eased Pain: The heat of a sauna allows your body to relax and decreases pain from a strenuous day or workout. Saunas have also been known to ease the pain of arthritis.
• Increased Circulation: Improved blood circulation helps to reduce muscle soreness and improve joint movement.
• Reduced Stress Levels: Giving your body time to recover also makes room for your mind to unwind. Saunas improve the mind by improving the body.
• Improved Cardiovascular Health: One of the ways saunas protect your heart is by reducing high blood pressure. Some people have seen long-lasting improvement in their numbers with the consistent use of a sauna.

Cons

• Blood Pressure Risks: While saunas are almost always safe for those with high blood pressure, there can be more risk than reward if a sauna is used incorrectly. Take all the proper measures and monitor your responses to a sauna to ensure you're being as safe as possible.
• Dehydration: Saunas encourage sweating. This means your body is constantly losing water. Make sure you drink plenty of water and consider whether you have any physical conditions that would make you more prone to dehydration.

Which Choice is Better to Aid in Blood Flow?

If your goal is to create more blood flow, go with a hot sauna every time. Saunas open the blood vessels and allow for greater movement, while ice baths produce the opposite effect.

How Do Saunas Help Heat Shock Proteins

Saunas expose your body to elevated temperatures that are usually anywhere from 160°F (71°C) to 212°F (100°C). These temperatures trigger a protective response in your cells known as heat shock proteins. As your body's core temperature rises, heat shock proteins are produced as a means to combat the cellular stress that the heat is causing.

Can I Build My Own Ice Bath?

You can! Courses such as the one at DIY Pools and Spas allow you to build your own ice baths rather than wait for someone else to do it for you at a much higher cost. The creator of the course, Brandon, saw the mounting need for an affordable ice bath, and he took it upon himself to create a solution. He bought all the necessary parts and worked out a process that anyone could follow. Because of his dedication, ice baths are now available to anyone who wants to plunge into the depth of their health benefits!