Sauna Cold Plunge Routine: Heat Shock Power!

A typical sauna cold plunge routine for beginners is ten to fifteen minutes in the sauna, followed by thirty seconds to two minutes in the cold plunge. The cold plunge could be an ice bath or cold water.

When you’re on the ice, try to decrease your breathing. If you can regulate your breathing, your heart will calm down, and you will enter a state of meditation.

This pattern of going from hot to freezing releases heat shock proteins, which are incredibly restorative.

Let’s dive in! Aaaah Cold!

Sauna vs Hot Tub: Which One Will Really Fire You Up?

Whether it’s physical, emotional, or mental stress relief and restoration you’re after, you won’t go wrong by having a session in a sauna or a hot tub. Both of these things offer heat to help soothe sore muscles and joints, cleanse your skin of toxins and increase your blood circulation, among many other benefits.

But which one is better for your body and your soul?

Well, they both provide health benefits that are easily accessible. What it probably comes down to is whether you prefer wet heat or dry heat.

So, let’s dive deeper into the sauna vs hot tub debate.

Does an Infrared Sauna Affect Tattoos?

A sauna that employs infrared light to generate radiant heat directly against the skin is known as an infrared sauna.

Let’s get straight into ‘does an infrared sauna affect tattoos?’ The term “far-infrared sauna” refers to the wavelengths of infrared light that fall beyond the visible light spectrum.

Heat is used in a typical sauna to warm the air and heat your body. Infrared saunas heat your body directly rather than the air surrounding you.

Saunas are popular because they produce emotions comparable to those caused by a moderate workout, such as elevated heart rate and perspiration.

An infrared sauna achieves these effects at cooler temperatures than a traditional sauna, making it suitable for those unable to withstand the warmth of a traditional sauna.

Sauna Temperature

Can I Sauna Twice a Day?

One of the most popular questions that is asked at a sauna parlor is how long and how often I can use the sauna and if one can use the sauna twice in one day. While there is no definite answer to this question, there are certain things you need to keep in mind before you head to a sauna. 

Once you get used to the sauna, it becomes a little bit addictive. Yeah, we know. Many wonder how often they can use the sauna. But some wonder Can I sauna twice a day? That depends on your circumstances. If you’re healthy and experienced using the sauna, going in twice per day can be beneficial. But if you’re just starting out, take it slow and stick to one sauna session per day.

You must have heard how the Finns like to take part in a relaxing sauna session twice a day, once in the morning and once in the evening. However, you must understand that their bodies have become accustomed to using the sauna twice in one day since they have been doing so for a long time. For a beginner, using the sauna too often is not recommended.

In this blog, we will shed light on the different types of saunas and discuss how often you can use each one of them to make the most of them. 

Using a Sauna: Types of Saunas

To determine whether you can use the sauna twice in one day, you must first consider the type of sauna you’re working with. Remember that there are different types of saunas:

1) Traditional Sauna

A traditional sauna is a wooden cabin, heated with the help of a wood or electric stove. The average temperature in a traditional sauna is between 160 and 194 degrees Fahrenheit. Pouring water over the hot sauna rocks increases the humidity in the sauna, producing a dynamic wet/dry environment. Essential oils often are used to provide a relaxing experience. 

If you are a beginner, you should stay in a traditional sauna for no more than 15 minutes and attend 3 to 4 sessions a week. This frequency can be increased once your body adjusts to the high temperature and humidity in a traditional sauna. 

2) Infrared Sauna

An infrared sauna is a small room (or occasionally a tent) with infrared heat emitters that increase the temperature in the cabin and keep it between 100 and 150 degrees Fahrenheit.

The temperature of an infrared sauna is lower than that of a traditional sauna because the light from the emitters penetrates the skin and increases body temperature from the inside.

It takes time for a beginner to adjust to this type of heat, so a 30-minute session every alternate day is sufficient. Once your body adapts to the heat, you can use the infrared sauna for up to 60 minutes a day. 

Can I Use a Sauna Twice in One Day?

As we mentioned before, there is no definite answer to this question. How often you can use the sauna in a day depends on your age, tolerance to high temperatures and humidity, and health conditions.  

According to Gabriel Chabot, Co-Founder at Northern Saunas, using the sauna twice in one day is not recommended. But there is no harm in doing so once in a while.

The risks associated with using saunas more than once a day are headaches, heat strokes, electrolyte depletion, and dehydration that can be hazardous to your health. 

However, just like with everything else, balance is critical. If you make up for the lost electrolytes and hydrate your body after a sauna session, you can take a sauna bath more than once a day.

Regardless, if you have any existing health conditions, please ask your healthcare provider before doing so. 

The 5 Benefits of Sauna Baths

1. Improved blood circulation: Hot saunas make our blood vessels more flexible. This improves blood circulation, causes the oxygenation and detoxification of our tissues, and distributes essential nutrients to all parts of our bodies, including the skin, giving a healthy and glowing complexion. 

2. Toned muscles: Spending enough time in a sauna room can increase the frequency of your metabolic rate, helping you lose weight. A sauna session can also relieve joint pain and fatigue and loosen fat to reduce cellulite. 

3. Enhanced immune system: During a sauna session, your internal body temperature can rise to 100.4 degrees Fahrenheit, triggering a mock fever state. This stimulates the immune system to produce antibodies and white blood cells to fight diseases.

4. Improved sleep: For people recovering from insomnia, a sauna bath is a recommended treatment. 15 to 20 minutes in a sauna room is somewhat equal to 1 to 2 hours of brisk walking and can help you enhance the quality of your sleep.

5.Enhanced mental health: One of the most significant benefits of sauna baths is that they provide a relaxing experience that can help reduce daily stress. Studies have shown that frequent sauna sessions can enhance your mental precision.


Whether or not you can use the sauna twice in one day truly depends on your body’s ability to adapt to the heated environment. If you attend sauna sessions regularly and want to kick things up a notch, you can, after talking to your healthcare provider, take a sauna bath twice a day but keep an interval of at least 15 to 25 minutes between the two sessions.

Don’t forget to hydrate your body before hopping in again!

Frequently Asked Questions

Q1. How Long Should I Stay in the Sauna?

A. It depends. Is your body accustomed to the heat in a sauna? If you are a beginner, do not stay in the sauna for more than 15 to 20 minutes. If you feel like your body can take more, gradually increase your time. However, the minute you start feeling dizzy or uncomfortable, please get out of the sauna.

Q2. How Often Should I Use an Infrared Sauna?

A. Infrared saunas are safe to use every day. You will see more improvements if you use it daily rather than infrequently. Most people partake in 3 to 4, 30 to 45-minute sessions each week.

Q3. Are There Any Side Effects of Using an Infrared Sauna Too Much?

A. The heat generated in an infrared sauna is artificial and can overheat your body, especially during a prolonged session. This can cause heat exhaustion, severe dehydration, and even heat strokes. Too much perspiration and not enough fluid intake to balance it can have adverse health effects. High temperatures may also cause some people to become dizzy or experience nausea, so remember not to overdo it.

Is A Sauna Good For Your Skin?

Saunas offer the benefits of a relaxing, soothing activity that can also provide users with an experience akin to cardiovascular exercise. 

These benefits are usually enough to attract many people into the heat and steam. In addition, there is evidence that regular sauna users have healthier cardiovascular and circulatory systems. 

At the same time, however, some believe that visiting a sauna will provide skincare benefits (including acne-fighting!) due to the warmth and steam. 

This article will answer the all-important question of ‘is a sauna good for your skin?’ and discuss the topic in adequate detail for consumers to make an informed decision on sauna usage. 

It’ll also mention some products relevant to this skincare question. Overall people who are concerned about the impact of a sauna on their skin should read this article to gain some peace of mind on the subject. 

Readers will likely be pleased by what they learn about this topic.

How Much Does A Sauna Cost To Run? (Electric and Infrared)

Home saunas offer the benefits of a relaxing, soothing activity while studies have also shown that saunas give users an equivalent experience to cardiovascular exercise. 

Before making a decision on whether to pay for a sauna installation, many consumers will want to know what the cost of operating a home sauna is. This article will answer the question ‘how much does a sauna cost to run?’ 

The heat and steam from a sauna are known for helping exfoliate the skin by enlarging pores and bringing oils, dirt, and toxins to the surface. In addition, there is evidence that regular sauna users have healthier cardiovascular and circulatory systems. 

These benefits are usually enough to attract many people into the heat and steam, and some consumers have even decided to install saunas into their homes. 

But saunas can use a lot of power. How much do they cost to run?

That depends on the type of sauna, and the amount of power required. This article will look cover that. And we also need to discuss the potential costs of installing dedicated electric power for a sauna.

After reading this article consumers should have a good idea of what the costs of operating a sauna are.

How Much Does A Sauna Cost To Run? The Short Answer(s)

Below is information on the operating costs of both electric saunas and infrared ones. While both saunas run on electricity, more traditional electric saunas do not have infrared heating elements, which are more efficient. 

So overall, infrared saunas are cheaper to run than more traditional electric ones. The estimations of the actual operating costs for either kind are discussed below.

Electric Saunas 

Electric steam saunas use hot elements to create steam when water is poured on hot sauna rocks. These types of saunas have become quite popular for their relative ease of operation compared to wood-burning saunas. 

These types of saunas are easy to maintain too, and many users find the steam from them preferable to wood-burning sauna steam.

Moreover, the safety risks associated with electric steam saunas are much lower than those associated with saunas that burn wood. 

The cost of using an electric sauna is also arguably lower than wood-burning ones. The price of using one for an hour or so each day per month is 80 to 150 dollars, depending on the cost of electricity. 

Although these saunas are easy to use, they are not as energy efficient as infrared saunas, so operating costs might be about double compared to saunas with infrared heating. 

Installation costs for Electric Saunas

Depending on the type of sauna stove you choose, you may land on a 110v or 220v stove. A 110v stove will plug into a standard electric outlet, and will be much cheaper to run.

A 220v stove will require a special plug that could cost upwards of $1000 to install. It also must be installed by a licensed electrician. And that 220v stove will draw a lot more power than a 110v will.

Of course, it will work a lot better, too!

Infrared Saunas 

Infrared saunas are known to be more energy-efficient than traditional electric and wood-burning saunas. This is because infrared heat can directly heat occupants of a sauna rather than just the air around them. 

See Types of saunas for more information.

Moreover, traditional saunas will take about thirty minutes to heat up after turning on, while infrared ones take only about ten minutes. They are also praised for the minimal fire risk compared to wood-burning and even electric saunas. 

The cost of operating one of these (infrared) saunas ranges from about forty to seventy-five dollars, depending on the cost of electricity (per KWh) as well as the wattage of the given infrared sauna. 

Smaller infrared saunas which only hold a couple of people typically have a wattage of below 1.6 kW.

This design allows standard power chords to be used with them. Larger saunas can have 3.0-4.0 wattages, which requires more special wiring and chords. 


Saunas are relaxing environments that also provide muscle and skincare benefits, so it is no surprise that some consumers have decided to install them in their own homes. 

This eliminates the need for travel to and from public saunas, which can often be inconvenient and, for various reasons, uncomfortable.

Home saunas provide users with superior control and comfort compared to public ones. 

However many consumers are not sure how to calculate the costs of running home saunas. Although the cost of the sauna itself may be low, some people are surprised about the cost of electricity for running them, especially traditional electric ones. 

These types of saunas can cost over one hundred dollars a month to use if used consistently. On the other hand, infrared home saunas are more energy-efficient, since they can heat occupants directly rather than just the air around them.  

Costs of operating one of these saunas range from thirty-five to sixty-five or seventy dollars a month, depending on electricity prices. Moreover, the wattage of a given home sauna will also affect their cost to run. 

Saunas that have a wattage below 1.6 kW use less energy and thus will be cheaper to run than bigger saunas with 3 or for kW. 

After reading this article, anyone who enjoys a home sauna should be able to make a decision on the variety that is best for them and their finances. 

And while you’re doing the math, be sure to include the possible cost of wiring and setting up the sauna. If you’re choosing a sauna with a 220v stove, installation costs will be much higher.

sauna with stones

Does Adding Water To A Sauna Make It Hotter?

Many people love using the sauna for its many benefits. Saunas offer the benefits of a relaxing, calming activity that can also provide users with something akin to a cardiovascular workout. 

At the same time, however, many newbies don’t really know how to operate a sauna, other than by simply being inside.

This article will answer the question ‘does adding water to a sauna make it hotter?’, and provide some information related to this topic. It’ll also discuss some of the products that are relevant to this issue. 

Many people who use saunas simply assume that adding water will make it hotter without actually considering whether this is the case!

After reading this overview, anyone who enjoys entering a sauna should know how to properly use sauna water.

Alcohol Availability

Does a Sauna Cure a Hangover?

There are many popular folk hangover remedies, from more liquor to chicken soup. One such remedy is time in a sauna. While the warmth can feel good for anyone, it can be especially soothing when you’re hungover. 

Some believe that saunas actually reduce or eliminate hangover symptoms. Does a sauna help you “sweat out” the hangover? or does it make the dehydration worse?

This article will answer the question of ‘does a sauna cure a hangover?’, and will provide a sufficiently detailed explanation on the topic.

After reading this article, anyone should have a good understanding of what kind of benefits and risks to expect from treating time in the sauna as a hangover cure. 

Sauna Bucket

Do Saunas Help With Acne?

Many people with acne are always keeping a lookout for helpful remedies that can soothe and mitigate their flare-ups. 

While pharmaceuticals and topical treatments can help with this condition, chronic acne sufferers often want to supplement such treatment with gentler ones like sauna exposure. 

Less intrusive methods, like time in a sauna, can be used in order to take a break from prescription treatments like antibiotics or harsh ointments.   

This article will answer the important question: do saunas help with acne? It will provide all the important information related to this question, and explain the answer with the necessary amount of detail. 

And finally, products relevant to using a sauna for acne treatment will be reviewed. After reading this response to the question, anyone should be able to make an informed decision on using a sauna for acne treatment. 

Blissful Rest

Why Do Saunas Make You Feel Tired?

There’s nothing better than sitting in a steamy sauna after a hard workout. It may not sound like the most ideal place to be after sweating profusely at the gym, but the additional steam and heat rejuvenate the parts of your body you’ve damaged, making repair go so much more smoothly.

But why do saunas make you feel tired? You may have noticed that you’re often very sleepy after exiting the sauna. In this blog, we’ll explore the five main reasons saunas give you a feeling of exhaustion, and then go over some things you need to watch out for. Feeling a little tired is natural, but feeling woozy or dizzy is dangerous. 

There are some precautions necessary, but for the most part, enjoying a sauna is a safe, healthy way to relax after a stressful day or strenuous workout. 

Laying Down in Sauna

Does a Sauna Help With Sore Muscles?

Anyone with a gym membership has probably walked past the imitation wood panel door marked “Sauna” and thought about going in. However, very few actually do. Perhaps it’s the uncomfortableness of the situation that’s turned off so many westerners to the concept. 

But some people are going through that doorway, often to deal with physical pain they’re accumulated through working out. But does a sauna help with sore muscles, truthfully?

There are a lot of relaxing, physical benefits to using a sauna. This blog will take a look at the medical benefits of using a sauna, as well as some cautionary words about overexposing yourself. 

How Does a Sauna Help With Sore Muscles?

Muscle Recovery Process

Does a sauna help with sore muscles? It’s one of the primary draws for most gym rats. 

Muscles will feel sore after a good workout, particularly if you are just starting out. After your first few exercises, it may become difficult even to walk around after a day or two. Your muscles have worked harder than they are typically accustomed to, and they’ve formed tiny, microscopic tears that need to repair themselves. 

Using a sauna during the muscle recovery process can increase the circulation of blood through your body, bringing oxygen-rich blood to the muscles where it has been depleted. Heat is also another factor that helps muscles heal. 


Sweating while working out helps cool your body temperature down, but it tends to release any toxins in your system as well. Sweating this out in a sauna can help to purify your body, removing that which you may have consumed that could have lasting harmful effects such as cigarettes, alcohol, and toxic metals. 

It’s important, however, to stay hydrated while in the sauna. 

Weight Loss

Losing weight is often the main thrust of one’s desire to exercise. There have been many studies that show the benefits that sauna use can offer regarding weight loss.

In addition to purifying your system, a sauna’s infrared heat is also capable of lowering human cortisol levels and increasing the growth hormone to assist in losing weight. 

How to Safely Use a Sauna After Working Out

After a hard workout, your body is just naturally more sensitive and worn down. If you’ve ever tried to give a high five after a really intense game of basketball, then you know the pain that comes with even the slightest nudge. 

So it’s ideal to keep your stay inside the sauna relatively brief. Set a timer for 20 minutes and don’t stay a minute longer or you risk over-exerting yourself. If it’s your first time in a sauna, it’s recommended that you stay an even shorter time period. 

Ultimately, it will be your body that lets you know when it’s time to leave. If you start to feel lightheaded or dizzy, calmly remove yourself from the room. Don’t get up fast if you are woozy, or you could fall. Dizziness is a sign that you are overheated or dehydrated.  

After leaving the sauna, it’s important that you continue to hydrate yourself regularly. Drink at least two to four glasses of water in the next few hours to help clear out any remaining toxins from your system. 

For the rest of the day, it’s recommended that you don’t enter any marathons. You’ll want to keep activity relatively light as your muscles continue to make the tiny repairs they need to. Within no time, you’ll be ready to head to the gym again. 

Does a Sauna Help With Tight Muscles?

Under the high temperatures of a sauna, muscles are known to relax. The body releases endorphins, which are known to give off a light, tranquilizing effect. Blood vessels also dilate, all of which means that tight muscles will indeed loosen while you relax inside the room. 

Gym Sauna Do’s and Don’ts

Before getting in a sauna, you should review some proper etiquette tips. Unless you have a private one, you are likely using a public space, so there are a few behavioral and safety standards you must abide by. 

  • Shower prior to entering: This is just polite. You don’t want to walk in there with germs, odors, and other unpleasantries. 
  • Don’t enter nude: This isn’t just a matter of shyness or politeness, but there’s an element of that. We aren’t in a Russian bathhouse in some bygone era, but it’s also more sanitary. 
  • Silence, please:  The sauna is not a place for conversation, to hum, or to sing along to your favorite song. If other people are in there, they are there to unwind and relax. Try the same and meditate. 
  • Do not bring electronics: Not only should you be focusing on your thoughts anyway, but your phone, iPad, and iPod may not function well in the heavy steam and heat. 
  • Be quick: Be quick in both the time you spend in the sauna and the way you enter and exit. Open and close the door quickly, so as not to let too much heat escape. You should also limit your time in the sauna to 20 minutes. 
  • Don’t exercise: You’ve performed your workout in the gym, the sauna is for relaxing. It’s a confined space, too, and doing any exercise might run the risk of bumping into a neighbor. 

What Do I Wear in a Sauna?

Some people are still a little shy, which is perfectly acceptable and frankly polite. It’s a little odd when one person in the room is entirely comfortable with nudity, and the other is not. 

Fortunately, there’s no law that requires you to do this without clothing, and there are some good options that will help you reap even more sauna benefits. An oversized T-shirt is recommended, with some loose-fitting cotton shorts beneath. 

These two articles of clothing are sure to absorb excess heat while letting your skin still breathe as free as if you weren’t wearing anything. 

Saunas have countless benefits, but perhaps the most understated is the sense of peace sitting in one can bring. 

Sauna Smiles

Can You Take Your Phone in a Sauna?

Saunas are wonderful places of relaxation, calming, and intense heat. When taking a sauna bath, the temperature in the room could get over 190′ F, which is very high! This heat is typically an extremely dry heat. But as most traditional sauna bathers know, the steam is where the magic happens. In many saunas, the humidity levels can change very quickly.

Can you take your phone in a sauna? The answer is usually no, you can’t take your phone in a sauna. But it depends on the type of sauna, the type of phone, and how you’re using it.

In this article, we’ll look at the potential risks of harm to your phone from taking it in the sauna. You should also consider consider the etiquette of using a phone in the sauna!

can you use your phone in a sauna
Laying Down in Sauna

Why Do I Feel Worse After an Infrared Sauna?

Saunas heated up Finland and then spread throughout the world. Many have now embraced the idea of putting a sauna in their home. But saunas heated by traditional sauna stoves and sauna rocks are expensive and typically require professional electrical wiring.

Enter Infrared Saunas. These units use a different type of heat, namely radiant heat. They run cooler than traditional saunas and don’t use rocks and steam.

While saunas (both infrared and otherwise) are rejuvenating and restorative, there are times when you feel worse after one. Many may ask “Why do I feel worse after an infrared sauna?

Today, we’re going to take a look at some of the most common causes of feeling worse after an infrared sauna. We’ll also take a look at how you can quickly get your body into shape after dealing with some of these issues.

Sauna Relax

Sauna After Eating: Is it a Good Idea?

Enjoying the sauna, whether at the gym, spa, or at home, has become easier and more accessible. You don’t even have to have a barrel sauna constructed in your backyard. With the availability of various portable infrared saunas, you can experience the many benefits of using a sauna at home. 

Although using a sauna provides a lot of benefits, one of the main concerns about using it is safety. One of the questions commonly asked is if it’s okay to go to a sauna after eating. In this aritcle, we’ll look at that issue, and explore the relationship between saunas and eating. 

Sauna Bench

Best Sauna Accessories. Make Your Sauna Bath Magical!

In Finland, saunas are a part of everyday life and have been for over 2000 years. People have been going for sauna baths for millennia in order to reap the benefits and enjoyment of a sauna. Many confuse the various types of sauna with steam rooms but there are various differences in how they work. Most saunas rely on dry heat with little humidity, whereas steam rooms use less heat and more humidity.

All you need is a 15-30 minute sauna to soothe away your aches and stresses of the day. Just be aware of dehydration from the loss of fluids. It’s easy to get the balance back again by drinking a couple of glasses of water after a sauna bath. And you may even lose a little (water) weight!

Saunas, and in particular infrared saunas, have become very trendy with today’s busy and chaotic lifestyle. When we work hard at the gym, we need a quick fix to unwind and keep our body healthy. Saunas can be a part of such a routine, before or after a workout.

You can either go to a public sauna, get a sauna built into your home, or even choose a portable sauna.

Whichever you choose, there are a few accessories that will improve your experience of saunas. In this article, we’ll look at several useful accessories you may want to keep in your gym locker, or by the entrance to your home sauna.

Sauna Bucket

How to Use a Steam Room at the Gym. Gym Sauna Guide

Saunas and steam rooms are helpful devices to use when working out. Heat and steam rejuvenate your body, improve blood flow, boost performance, and aid in recovery. Many gyms today have saunas and steam rooms in them which are often used by gym-goers before or after their workout thanks to their numerous benefits.

However, if it’s your first time using a sauna or steam room in the gym you might be somewhat curious as to how they work and what the etiquette is.

This article will explore how to use a steam room at the gym, and go over everything you need to know!

Sauna Heat

Best Sauna Shower Combo. 5 Steam Shower Reviews

Home saunas have been a fantastic choice for many years, and have been on an uptrend due to the popularity of the infrared sauna. However, these units are almost always big and expensive. A more compact and space-efficient way to do an in-home sauna is to combine a steam sauna with a shower. You already need a shower in your house anyway, why not add a few features and turn it into a shower sauna combination?

This type of sauna is different than a traditional sauna or infrared sauna, as it uses steam heat for its sauna experience. But these units are powerful, enticing experiences that will certainly increase the value of your home.

This article is a review of several popular shower sauna combination products. We’ll compare 5 of the top models available in different sizes and formats, and pick our favorites. There is also a buyer’s guide that goes into further detail on the steam shower setup.

Let’s start with the best sauna shower combo, the Ariel Platinum 4′ x 3′ Steam Shower.