Sauna pairing

Contrast Therapy and Sauna Pairing: How to Do It Safely

Contrast therapy means alternating heat and cold: a sauna or steam room, then a cold plunge, repeated for a few rounds. It is the format most Ontario recovery studios are built around. Of the 68 venues in our directory, 65 pair a sauna with their plunge, and 67 offer some form of contrast therapy.

What a typical circuit looks like

Most studios run something like this. Check the venue's own guidance, since formats vary.

1. Warm up in the sauna or steam room for several minutes.
2. Move to the cold plunge for a short dip, often a minute or two for beginners.
3. Rest and breathe, then repeat for a few rounds.
4. Finish, cool down gradually and drink water.

Infrared saunas, traditional Finnish saunas, steam rooms and Nordic-style thermal circuits all show up in Ontario. Some studios run guided group classes, others are private suites you book by the hour.

Does the combination do more than cold alone?

Be wary of big claims. The Cochrane review of cold-water immersion for muscle soreness found no evidence that cold water was better than warm water or contrast immersion, and no important differences between them in the limited data available. In other words, contrast is a perfectly reasonable way to recover, and many people find it more enjoyable, but it is not proven to be superior.

Sauna safety, in brief

Heat is a stressor too. Published sauna safety guidance notes that alcohol raises the risk of dehydration, low blood pressure and heart rhythm problems, and that people with low blood pressure should be cautious because blood pressure can drop afterwards, causing dizziness or fainting. ACOG, the CDC and the March of Dimes advise pregnant people to avoid saunas, steam rooms and hot tubs. Drink water afterwards.

Swinging between hot and cold puts extra demands on your body, so everything in our safety guide applies doubly if you have a heart or blood-pressure condition. Ask your doctor first.

Choosing a studio

• Check whether the sauna is infrared or traditional, and how hot it runs.
• Ask how many people share the plunge and whether you can control your own time in it.
• Look for staff on site and clear rules about alcohol.
• Compare drop-in with membership if you plan to go weekly. See home versus venue.

Browse contrast therapy venues in the GTA, Ottawa and Hamilton, or start with the first-timer guide.

Sources

• Cochrane: Cold-water immersion for preventing and treating muscle soreness after exercise
• Medical News Today: Sauna benefits, risks and precautions
• Poison Control: Are saunas good for you?

This page is general information, not medical advice.

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