Working out in the gym, barefoot beach running, or playing a rugby game gives you a thrill. Along with that thrill, these activities bring muscle soreness and burnout. To tackle these post-activity challenges, two major techniques are commonly used: ice baths and saunas. Both have their own benefits and functions. How do they compare? And which one is right for you? Let’s break it down.

Also known as cold water immersion, ice baths involve submerging your body in cold water, usually between 10° C and 15° C (50° F and 59° F), for a short period of time. Traditional ice baths require a specific space and setup. But there are companies like Recover that offer portable solutions, making the recovery more accessible.

After an intense workout, ice baths can significantly reduce delayed onset muscle soreness (DOMS). Cold temperatures help constrict blood vessels, flush out metabolic waste, and reduce inflammation.

Many athletes swear by ice baths to speed up recovery. A short soak post-exercise can help your muscles bounce back faster so you’re ready to go again sooner.

When you expose your body to cold water, blood vessels constrict. Once you exit the ice bath, they dilate. This push-pull effect helps improve blood circulation and oxygen flow.

Cold immersion triggers the release of endorphins and can elevate your mood. It also challenges your mental grit—learning to breathe and relax in the cold can translate into stronger mental resilience in daily life.

Saunas have been used for thousands of years across various cultures. Be it a traditional Finnish sauna or an infrared model, the core idea is the same: expose the body to heat, typically between 65° C and 90° C (149° F and 194° F), for around 15 to 20 minutes.

Heat encourages your body to sweat out toxins, helping support your skin and internal detox pathways.

The heat from a sauna relaxes muscles, eases joint stiffness, and increases blood flow—ideal for winding down after a long day or tough training session.

Regular sauna sessions can mimic some of the effects of moderate exercise. Increased heart rate and improved blood vessel function can support heart health over time.

There’s something deeply calming about sitting in a quiet, warm space. Saunas encourage the release of endorphins and reduce cortisol levels, helping you feel more relaxed and sleep better.

Feature	Ice Bath	Sauna
Temperature	Cold (10-15° C)	Hot (65-90° C)
Duration	5-15 minutes	15-30 minutes
Main Focus	Reduces inflammation and speeds recovery	Relaxes muscles and supports cardiovascular health
Mental Effects	Builds mental resilience and alertness	Calms the nervous system and reduces stress
Use After Exercise	Ideal for immediate recovery	Great for end-of-day wind-down

Both ice baths and saunas offer serious wellness perks. But the best option depends on your personal goals.

Choose Saunas if:

Absolutely. In fact, combining both hot and cold therapy—also known as contrast therapy—can amplify the benefits. Alternating between heat (sauna) and cold (ice bath) creates a vascular workout for your circulatory system. It promotes blood flow, reduces inflammation, and boosts your immune function.

A sample routine:

Just be sure to listen to your body and stay hydrated.

Ice baths and saunas each bring unique advantages to the table. Cold therapy is great for recovery and inflammation, while heat therapy promotes relaxation, cardiovascular health, and detoxification. You don’t have to pick just one—many people find rotating between the two gives them the best results.