A Popular Wellness Trend
Sauna sessions and cold plunges have become wellness staples. But how much of the buzz is backed by research?
Sauna: What the Research Shows
Some of the strongest evidence comes from long-term studies in Finland, where sauna use is common. Men who used a sauna more often (4–7 times per week) had:
- Lower risk of cardiovascular death
- Lower risk of all-cause mortality
- Lower risk of dementia
compared with men who used a sauna once a week.
These are observational studies, so they show associations rather than proof. People who use saunas often may also have other healthy habits. However, saunas do appear to:
- Temporarily raise heart rate, similar to light exercise
- Improve blood vessel function
- Lower blood pressure over time
- Support relaxation and sleep
Cold Plunges: What the Research Shows
Evidence for cold water immersion is more limited:
- Mood and alertness: Many people report feeling more energized, and cold exposure triggers a large release of norepinephrine
- Recovery: May reduce muscle soreness after exercise
- Muscle growth caveat: Cold plunges right after strength training may blunt muscle growth over time
- Metabolism: Cold exposure may activate brown fat, but effects on weight are modest
There's no strong evidence that cold plunges extend lifespan.
Safety Tips
Sauna:
- Stay hydrated and limit sessions to 15–20 minutes
- Avoid alcohol before or during use
- Talk to your provider if you have heart disease, low blood pressure, or are pregnant
Cold plunges:
- Start with short exposures (30 seconds to 2 minutes)
- Never plunge alone
- Avoid if you have heart disease or uncontrolled high blood pressure without medical clearance
- Get out if you feel numb or dizzy
For a personalized wellness plan, talk with a Heva specialist: Talk to a Heva Specialist
The Bottom Line
Regular sauna use has promising evidence for heart and brain health. Cold plunges may boost mood and help recovery, but evidence for long-term benefits is limited. Both are best used as complements—not replacements—for exercise, sleep, and nutrition.