Saunas, Cold Plunges & Hh

Saunas* and cold plunges** have been around for a very long time — dating back about 10,000 years for the earliest saunas and to around 3500 BCE for purposeful cold water immersion.

But as old as these wellness practices are, they’ve perhaps never been trendier.

Nearly everywhere you go, people are touting the benefits of saunas, cold plunges (and combinations of the two) to reduce inflammation, relieve pain, improve circulation and sleep, boost mood, sharpen mental clarity, and more.

And it’s not all bunk.

What the Research Says About Sauna and Cold Plunge Benefits

Research (noted by the Cleveland Clinic, published in the journal Experimental Gerontology  and more) shows that sauna use may help with sleep, relaxation, anxiety, depression, and burnout. Similarly, cold plunges, according to Harvard Medical School, the journal Lifestyle Medicine and others, have been shown to lower stress, heighten mood, foster sleep quality, and slightly enhance overall quality of life.

Some of these benefits may be due to the release of endorphins, while others may stem from taking time away from busy schedules for self-care. Perks may also be linked to the positive social interactions that often occur around sauna and cold plunge activities. For cold plunges specifically, there is evidence that repeatedly enduring the stress of extreme cold can help people better handle other stressful moments in life—essentially training the “fight-or-flight” autonomic nervous system to become less reactive and more resilient.

Sauna and Cold Plunge for Hyperhidrosis: Helpful or Harmful?

But if you have hyperhidrosis (extreme, uncontrollable sweating), is the sauna/cold plunge craze for you?

We asked our experts and community members to weigh in.

Reported Benefits From People Living With Hyperhidrosis

People living with hyperhidrosis listed quite a few benefits to sauna and cold plunge use, including:

• Stress reduction and relaxation that make coping with hyperhidrosis easier
  
  
• Enhanced mood
  
  
• A feeling of belonging and freedom from judgment, with one person saying:
  
  “This [the saunahttps://www.sweathelp.org/hyperhidrosis-treatments/treatment-overview.html">treating the core hyperhidrosis mechanism.”

  “Where sauna and cold plunge might have the most real-world value,” he concludes, “is in how they impact a person’s ability to cope with hyperhidrosis…”

  Can Sauna and Cold Plunge Help With Coping and Quality of Life?

  Dr. Kelley Pagliai Redbord, Associate Clinical Professor of Dermatology at The George Washington University School of Medicine and Health Sciences, specializes in hyperhidrosis. She is also a serious marathon runner and says:

  “I use saunas and cold plunges as part of my post-exercise routine. They make me feel more relaxed and refreshed, and less sore after workouts.”

  For patients with hyperhidrosis, Dr. Redbord notes that while saunas and cold plunges should not be considered treatments for the condition, they can help with relaxation and reduce overall stress levels, which may help people better cope with hyperhidrosis.

  How to Use Sauna and Cold Plunge Safely

  
  

  Interested in trying a sauna or cold plunge to see how your mind, body and sweating react? Go for it! But take it slow, listen to your body and keep these key safety tips in mind: 

  Before You Start

  • Before trying a sauna or cold plunge, talk to your healthcare provider about whether these practices are a safe choice for you, or not. This is especially important if you are over the age of 65 or under the age of 16, are pregnant or trying to get pregnant, have a heart or blood pressure condition, seizure disorder or a respiratory illness. 
  
  
  • Avoid saunas and cold plunges if you’ve had a recent heart attack or stroke or have been drinking alcohol.
    
    
  • Never sauna or cold plunge alone. 
  
  

  Time Limits

  • Beginners should max out at 5 to 10 minutes in a sauna. More experienced sauna users may stay in for 20 to 30 minutes maximum.
    
    
  • Newcomers to cold water immersion should plunge for just 30 seconds to 2 minutes. Frequent cold plungers may work their way up to 5 or 10 minutes maximum. Longer is not necessarily better with research showing the same benefits from a 30-second cold plunge as from a 90-second one. 
  
  

  Hydration & Recovery

  • Hydrate before, during and after sauna use.
  
  
  • Avoid alcohol.
  
  
  • Consider electrolyte supplements rather than just hydrating with water alone. 
  
  
  • Hydration is especially important for hyperhidrosis sufferers who may already be losing more fluids day-to-day through their sweating.
  
  

  When to Stop 

  • Exit the sauna immediately if you feel lightheaded, nauseated, confused or experience heart palpitations. 
  
  

  Safety Tips

  • For safety, walk or dip yourself slowly into cold water rather than jumping into it. Keep your head and neck out of the cold water unless you are an experienced cold plunger. 
  
  
  • Listen to your body and don’t endure more than you can handle for the sake of potential health benefits. 

  What Counts as a Sauna or Cold Plunge?

  * Sauna: A small room or cabin heated to high temperatures to induce sweating, typically 150°F to 195°F (65°C to 90°C), usually with dry heat and low humidity (around 5–20%).

  ** Cold plunge: Purposeful cold water immersion of the body (not necessarily the head or neck) in water typically between 50°F and 59°F (10°C to 15°C) for a short period of time.

  Have you tried saunas or cold plunges to help manage your hyperhidrosis or the stress of living with hyperhidrosis? If so, we’d love to hear from you [LINK TO: Info@SweatHelp.org] so we can expand our community’s knowledge on this topic. 

  Hot or cold, we hope community and new positive experiences are on your horizon. May all your saunas and cold plunges be filled with warm friends and chill vibes.