Sauna and cold: what we know, and doing it safely

Saunas and cold showers or baths are popular. Many people find them pleasant, but scientific evidence for health effects is still limited and often based on small groups.

Sauna safely

• Start short (for example 8–12 minutes) and listen to your body.
• Drink enough water and no alcohol before or during.
• Get out if you feel dizzy, nauseous or have palpitations.

Cold safely

• Start with a short cold finish to your shower (15–30 seconds).
• Never go into open water alone, or into water you cannot easily get out of.
• Breathe calmly; the first shock response to cold fades after a few seconds.
• Stop if you feel numbness, pain or shivering that does not go away.

Not without talking to your doctor

When pregnant, with heart or vascular disease, high or low blood pressure, medication that affects your heart rate or blood pressure, or (for cold) Raynaud's phenomenon. That is why Primal Ember asks a short safety check before each session is logged.