Is It Beneficial to Shock Your Body with Cold After a Sauna Session?

While the thought of ending your sauna session with a cold bath might seem unbearable, this hot-to-cold therapy is gaining traction among sauna enthusiasts and celebrities in North America. Its roots, however, trace back over 3,000 miles (4,828 kilometers) to much colder origins.

The Finns are widely recognized as the pioneers of the hot-to-cold tradition. This isn’t surprising, considering Finland boasts 2 million saunas for its 5.3 million residents—roughly one sauna for every two people, as reported by the Finland tourism board.

Finland and the Hot Sauna

Saunas are deeply rooted in Finnish culture, as integral to the nation as its snowy landscapes. Initially, saunas served as hygienic spaces for bathing in an era before hot water was readily available. The term 'sauna' itself is Finnish, meaning 'bath' in English.

Early Finnish saunas were constructed by digging into hillsides, later transitioning to above-ground log structures. Stones were heated in a stove fueled by wood, but these early versions lacked chimneys, requiring users to wait for the smoke to dissipate. Modern saunas, however, are typically heated by metal stoves, reaching temperatures up to 200°F (93°C).

In Finland's northern regions, winters can stretch for seven months, making the intense heat of saunas a necessity. The cold plunge, on the other hand, offers a stark contrast for cooling down. As the Finland tourism board explains:

"After exiting the sauna, dive into a lake or roll in fresh snow. Ensure the snow is soft and powdery, as older, icy snow can be harsh on the skin, akin to sandpaper."

Rolling in the snow without clothes — yes, many Finns do this naked — might seem like an unpleasant spa experience. However, Dr. Mark Timmerman, a family physician and sports medicine expert from Wisconsin, believes the Finns have discovered something beneficial.

Health Benefits of Hot Sauna, Cold Plunge

As your skin temperature rises, sauna users experience a "fight or flight" response, leading to increased alertness, reduced pain sensitivity, and improved mood, as Timmerman noted in an article for The North American Sauna Society. He added that combining a sauna session with a cold water or snow plunge further boosts adrenaline levels.

In addition to boosting adrenaline, Timmerman highlighted that alternating between hot saunas and cold plunges can alleviate pain and inflammation caused by rheumatoid arthritis — a condition often aggravated by sauna use without subsequent cold exposure.

The health advantages, such as enhanced circulation and toxin release, are why Viking Cruises incorporates hot and cold spa treatments on its ocean vessels. Another factor is the company's deep connection to its Norwegian roots, including the traditional Nordic practice of combining saunas with cold plunges.

Among the array of hot and cold spa offerings, the snow grotto stands out as a guest favorite. This unique, frosty chamber allows cruisers to fully experience authentic Nordic bathing customs. The grotto, lined with stone walls, features artificially produced snow, akin to the type used in ski resorts.

Although I’m not typically inclined to roll in the snow naked, I couldn’t resist trying the snow grotto (in a swimsuit) during my cruise to Norway. The space, roughly the size of a walk-in closet, includes a snow-covered bench for the daring (I opted to stand). With its purple lighting and snowy, forest-themed décor, the grotto felt like a scene from "Frozen" — a key reason I returned multiple times. Over two days, I alternated between shivering in the grotto and sweating in the hot tub and sauna for hours. While I didn’t feel entirely toxin-free afterward, I did feel relaxed, rejuvenated, and better prepared for Norway’s snowy landscapes.

It’s worth noting that the snow in Viking’s grotto isn’t natural. The system uses compressed air and water to create ice crystals, which are then blown into the temperature-controlled grotto to maintain the snow’s texture. Spa staff refresh the snow every few days to ensure the grotto remains pristine.

Health Risks of Hot Sauna, Cold Plunge

Although the combination of a hot sauna and cold plunge — or a hot tub followed by a snow grotto — is refreshing and safe for most, it isn’t suitable for everyone (a point Viking emphasizes to its guests). Individuals with heart conditions, in particular, should opt for gentler spa treatments.

The sudden temperature drop activates cold receptors in the face and scalp, triggering the "diving reflex," a complex cardiovascular and respiratory response. This can lead to breathlessness, reduced cardiac output, and a sudden drop in heart rate.