5 Reasons Why You Should Have a Sauna and Ice Bath

5 Reasons Why You Should Have a Sauna and Ice Bath

Updated: Mar 26, 2024Veronika Larisova

In pursuing optimal health and well-being, more Australians are turning to age-old practices that have stood the test of time. Among these include the combined use of sauna and ice bath therapy, which has gained widespread popularity for its myriad of benefits. From relaxation and stress relief to improved athletic performance, the regular practice of alternating between the sauna and ice bath has become a holistic approach to enhancing physical and mental wellness.


1. Detoxification: The Power Duo

Sauna and ice bath sessions play a crucial role in detoxifying the body. The sauna induces sweating, a natural process that helps expel toxins through the skin. The subsequent immersion in an ice bath promotes vasoconstriction, flushing out metabolic waste and facilitating the rejuvenation of bodily systems. As such, regular sauna and ice bath sessions combine to create a powerful detoxification synergy, leaving individuals feeling revitalised and cleansed.


2. Muscle Recovery and Performance Enhancement

Athletes, fitness enthusiasts, or anyone engaged in regular physical activity can benefit significantly from the sauna and ice bath regimen. Sauna sessions increase blood flow and heat shock proteins, promoting muscle recovery and reducing the risk of injuries. On the other hand, ice baths reduce inflammation and muscle soreness, accelerating recovery. This combination not only aids in recovery but also enhances overall athletic performance.

Chief tip:

Do a sauna after strength training for maximum gains and an ice bath after endurance training to reduce inflammation. Avoid doing sauna straight after endurance training or ice bath after strength training. Better wait half a day, at least.


3. Stress Reduction and Mental Clarity

The sauna and ice bath routine is not just about physical benefits; it offers profound mental health advantages too. The heat in the sauna triggers the release of endorphins, the body's natural mood enhancers, promoting relaxation and reducing stress. The subsequent immersion in cold water shocks the system, stimulating the production of norepinephrine, a neurotransmitter that improves mood and mental clarity. This powerful one-two punch helps individuals combat the pressures of daily life and maintain mental well-being.


4. Improved Circulation and Cardiovascular Health

The alternating exposure to extreme temperatures in sauna and ice bath sessions stimulates the circulatory system, enhancing blood flow and cardiovascular health. The heat in the sauna causes blood vessels to dilate, promoting better circulation, while the cold plunge in the ice bath induces vasoconstriction, strengthening the circulatory system. This cyclical process contributes to improved heart health, reducing the risk of cardiovascular issues.


5. Enhanced Immune System Function

Regular sauna and ice bath therapy have been linked to a bolstered immune system. The heat exposure in the sauna induces a fever-like response, prompting the body to produce more white blood cells and antibodies. The subsequent cold exposure in the ice bath enhances immune function by increasing the circulation of immune cells throughout the body. This dual-action approach strengthens the immune system, making individuals more resilient to common illnesses.

The Most Affordable Sauna and Ice Baths in Sydney

As more Australians seek natural and effective ways to optimise their well-being, the time-tested practice of sauna and ice bath therapy emerges as a powerful and rejuvenating solution. Unfortunately, for so long, Australians, and particularly those who live on the East Coast, like in Sydney, have had to pay unfair fees to access sauna and ice bath facilities, making routine wellness seem unachievable.

That's why we're so happy to support our friends and newcomers to the Sydney wellness market Xtra Clubs, who will launch their first site in March 2024 in Bondi Junction. They're offering memberships from just $23.95 per week! Give them a follow @xtraclubs


  1. Smith, L.L. (2004). Overtraining, Excessive Exercise, and Altered Immune Function. Sports Medicine, 34(1), 347-364.
  2. Hannuksela, M.L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.
  3. Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008). Effect of hydrotherapy on recovery from fatigue. International Journal of Sports Medicine, 29(7), 539-544.


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