Hot and cold means alternating a sauna session with cold water: a cold shower, a plunge pool, the sea or a lake, then a rest. Start with a cool shower rather than an ice bath, keep cold dips short, and never swim alone in open water.
A simple routine
- Sauna until you have had enough, often 8 to 15 minutes.
- Cool down: shower, plunge pool or a short dip.
- Rest for as long as you were in the heat, and drink water.
- Repeat two or three times if it feels good.
Cold water options
| Option | What it is |
|---|---|
| Cold shower | Easiest start; available almost everywhere |
| Plunge pool or tub | A small pool or barrel of cold water next to the sauna |
| Sea, lake or loch | Natural cold water; conditions and temperature vary |
Open water
Cold water in the sea, lakes and lochs can take your breath away. Go in slowly, stay within your depth, never go alone, and check local conditions and signage first.
Stays near cold water
We list more than 230 coastal stays with a sauna. We name the sea or a loch as a stay's cold plunge only after checking the walk from the sauna. Browse coastal stays with a sauna.