For most of us, the terms “hot” and “cold” aren't new. As children, we played the classic game of “hot and cold” in which we searched for hidden objects while our friends or parents would let us know how close (or hot) we were while looking for them. As adults who like to enjoy a daily beverage from the local coffee shop, we are constantly being asked if we’d like that drink hot or iced. But our interests in all things hot and cold don’t stop there.
In today’s world, more and more people are starting to focus on taking care of themselves and improving their overall well-being. They’re doing this with treatments that, might seem trendy to some, have actually been used for centuries—treatments like saunas, hot tubs, and cold plunges.
Which do you prefer, hot or cold? Thankfully, there’s no need to wander around searching and feeling lost anymore. The answers can be found below.
From the dry heat of a sauna to the relaxing warmth of a hot tub to the take-your-breath-away chill of a cold plunge, temperature-based treatments have become a popular way for people to relax, recover, and heal. However, you don’t want to use them willy-nilly. Each one serves a very distinct purpose, and it’s important to know when to choose hot when to choose cold, and when to stay somewhere in the middle.
Let’s take the time to learn more about each one because, unlike most trendy things, these treatments have proven they’re here for the long haul.
Saunas, hot tubs, and cold plunges are three very different modalities used to improve our overall well-being. At their most basic, saunas are heated, wood-lined rooms; hot tubs are large tubs of water that can be heated to a desired temperature; and cold plunges are containers of water often chilled with ice—lots of ice! Let’s look at each option in all their glory.
Saunas
Saunas have been around for centuries. They were originally created for survival but have since transformed into one of the most favored self-care activities in today’s world. The benefits of sauna sessions include the following.
In addition to traditional saunas, infrared saunas are also making their mark in the health and wellness world. Unlike typical saunas that use hot air to warm your body, these saunas use infrared lamps to warm your body directly. This helps to reduce the risk of dehydration and makes them a great option for those who “can’t stand the heat.”
Hot tubs
Although hot tubs are mostly known for their recreational purposes, we can’t overlook the fact that they can also deliver plenty of health benefits! Hot tubs can boost physical and mental health in the following ways.
Although it’s safe to use a hot tub every day, there are some precautions you should take. Only use hot tubs if they are regularly cleaned and well-maintained (hot tubs are breeding grounds for germs), don’t use a hot tub if you’re pregnant, don’t let the water exceed 104 degrees, listen to your body and get out if you’re dizzy or experience a headache, avoid the use of alcohol or drugs while hot tubbing, and limit your dips to no more than 15 minutes. If the water temperature is between 95-100, you can stretch that time to 30 minutes.
Remember, the most important safety tip for hot tubs is to keep them locked when not in use! Hot tubs are a natural and dangerous curiosity for small children.
Cold plunge therapy
Cold plunge, ice baths, cold water immersion, polar plunging … whatever you call it, this therapy is designed to help your mind and body reset, recover, and rejuvenate. By immersing yourself in extremely cold water, you can enjoy numerous health benefits, including the following:
To plunge safely, make sure the water isn’t too cold (50 to 60 degrees Fahrenheit), limit your sessions to no more than 5-10 minutes, never cold plunge alone, and avoid if you have heart disease, high blood pressure, diabetes, deep vein thrombosis, and peripheral neuropathy.
Before you start diving into bodies of water and ice, take the time to understand the benefits versus the risks. Cold plunging should always be done in small doses because it can potentially lead to cardiovascular stress, hypothermia, hyperventilation, muscle cramps, and drowning. Due to these risks, it’s always good to speak with your doctor before taking the plunge and to listen to your body while participating.
Many experts believe that combining cold plunging with a sauna session can provide greater physical and mental health benefits compared to doing them separately. However, it's important to consider the duration of each activity, which should be tailored to your goals and fitness levels.
Additionally, a hot sauna and cold plunge may not be suitable for everyone. Always consult with your healthcare provider before starting any new treatment or therapy, particularly if you are pregnant or have underlying health issues.
Your local chiropractors at The Joint Chiropractic support muscle recovery, pain relief, and improved health and wellness. They encourage you to explore the world of saunas, hot tubs, and cold plunges while prioritizing safety. Start in small doses, follow all the safety guidelines, and proceed with caution.
Finding the right therapy, or the right balance of these therapies, isn’t always easy and may not be suitable for certain people (children included!). If you have any questions about the use of these therapies or are feeling ill effects from participating, stop what you are doing immediately and speak to your doctor at once.
The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.