The reality about saunas and cold baths: healing methods or myths?
The call is to find pleasurable activities, highlighting that the key to good health may lie more in enjoyment than in temperature
The differences in current narratives are significant. On the one hand, social media promotes saunas and cold baths as miracle cures, while experts warn that the scientific evidence for their benefits is limited.
Influencers tout benefits such as They boost the immune system, burn fat, and solve everything from joint pain to low mood, but science refutes this, experts clarify, explaining that there are more nuances.
“Many people blindly trust exposure to heat and cold, but we still don't have enough evidence to categorically state that it is beneficial,” Heather Massey, associate professor at the University of Portsmouth (UK), specializing in extreme environments and physiology, told the BBC.
The expert explains that bodies are “incredibly” capable of maintaining a stable core temperature, normally between 36.5°C and 37°C, so heating or cooling the body creates a small stress that can trigger adaptive or protective responses.
Sauna Benefits
“When you sit in a sauna and sweat, you can feel looser, freer, with a bit more mobility, and your aches and pains can disappear a little.” “Yes, on their own,” Massey explains to the BBC's What's Up Docs podcast. “So there is definitely some benefit to using a sauna, but the question is whether it's a long-term health benefit or more of a psychological one,” he adds. Meanwhile, they urge caution with sweeping health claims, as well. solid scientific evidence is still limited. Cold Water Baths The evident rise of cold water swimming and its popularity as not only a physical activity, but also social. Cold water swimming is usually practiced outdoors and in company.
The explanation for the immediate physiological impact of cold water on the body is debated as to whether the benefits come from the temperature or from the shared social experience.
“We don't know if the benefit lies in the cold water itself or in being with a group of fun people and doing something challenging together,” reflects Dr. Chris van Tulleken, host of the What's Up Docs podcast.
Associated Risks of Excessive Use of Both
Excessive use of saunas and cold baths carries health risks, primarily due to extreme heat stress in both cases.
General recommendations: Limit sauna sessions to 10-15 minutes, 1-3 times per week, stay well hydrated, and consult a doctor if you have pre-existing conditions. For cold baths, start gradually and don't exceed 2-3 minutes.