Sauna or plunge? The facts and myths of hot and cold therapies.

ARTICLE

1 June 2025

3 min read

Many wellbeing buffs are jumping from a sauna into a cold plunge for the health benefits—from muscle recovery to improved circulation—but what does the science say?

We’ve all seen footy players jumping into an ice bath post-game and gym goers piling into the sauna post-workout. So, why do they do it?

What are hot and cold therapies?

Hot and cold therapies, or contrast therapies, involve exposing the body to varying temperatures for a specific period. The idea is to use the differences in temperature to stimulate blood flow, reduce inflammation, and promote recovery.

Cold therapy—or cryotherapy—covers everything from those infamous ice baths to ice packs, coolant sprays and even the emergency bag of frozen peas, while heat therapy—think saunas and steam rooms—does the opposite. By increasing blood flow to an affected area rather than restricting it, hot therapies direct more oxygen to our joints and muscles, allowing them to relax and providing pain relief.

The cold hard facts:

Hot and cold therapies can improve circulation

Hot therapies help dilate blood vessels, improving blood flow and promoting relaxation of muscles, while cold therapies cause blood vessels to constrict, reducing swelling and inflammation. This cycle of vasodilation and vasoconstriction is thought to enhance overall circulation, benefiting your recovery process.

Cold therapy is just for muscle recovery

False. We normally see athletes dipping into an ice bath for muscle recovery, but cold therapies are equally beneficial for joint health, by helping to reduce inflammation and manage conditions like arthritis.

Both are good for mental health

Yep, getting hot and cold gives our minds time to relax and wander. While hot therapies like saunas can help stimulate endorphins, improving and reducing our stress levels, cold plunges have been shown to keep us alert and boost our energy.

Hot therapy is more effective

Neither therapy is inherently superior to the other, as each have their own distinctive benefits depending on our needs. For example, heat is great for muscle relaxation, cold therapies are ideal for inflammation and swelling, and both are great for post-exercise recovery.

Dos and Don’ts

Don’t: Stay in too long

Exposure to extreme temperatures can cause skin damage or worsen certain conditions. Limit your sessions to 15-20 minutes.

Do: Talk to your doctor

Extreme temperatures can put additional strain on the body. If you are pregnant or have any pre-existing medical conditions, chat to your doctor first before you take the plunge.

Do: Stay Hydrated

Make sure to drink plenty of water before and after using any kind of hot therapy.

Don’t ignore your body:

Always listen to your body. If you feel dizzy, lightheaded, or uncomfortable, stop immediately. It’s important to stay within your tolerance levels and avoid pushing yourself too hard.

There’s no doubt that hot and cold therapies can help our us relax, recover and even support our mental wellbeing, but how and when we engage in them is just as important. Remember, you don’t have to go from 1-100 right away. A microwave heat pack or burst of cold water in the shower can work wonders!

Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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