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Shower Before Or After Infrared Sauna?
Showering – before and after an infrared sauna session – is an important step in your infrared sauna ritual. It contributes to the overall efficacy and enjoyment of your sauna experience.
But why exactly does a simple shower hold such significance in the sauna process? Is it merely a matter of hygiene, or is there more to it? There is actual science behind the interaction between sauna and shower. This review will give you a new perspective on this routine act.
Discover the hidden benefits behind this seemingly ordinary practice, and transform your sauna experience into something deeper and more rejuvenating.
A quick tour of the blog post
Shower before sauna
Start your infrared sauna session with a warm shower. This warms your body and prepares it for the sauna's heat. It's a warm-up and crucial for skin care. The shower washes off dirt and products like oils or makeup. It unclogs your pores, improving the sauna's detox effect. Beneficial especially for acne-prone skin, as it reduces pimples and blemishes.
A pre-sauna shower also boosts your heart rate. It's like a light workout that perfectly intensifies your sauna experience. Skin conditions like eczema or open wounds benefit as well - a shower before your sessions removes irritants and bacteria and protects your skin.
Additionally, showering benefits your sauna's upkeep. It removes grime and sweat, keeping the sauna's interior, especially the wood, clean. Reducing the need for frequent maintenance, this practice extends your sauna's lifespan.
Shower After Sauna
Taking a shower after your sauna session is essential for several reasons. The high temperature of the sauna widens your pores and causes perspiration, which helps to cleanse your body of impurities. A post-sauna shower thoroughly washes away these released toxins and impurities.
Your skin will be clean and refreshed. It also helps to bring your body temperature back to normal, completing the sauna experience in a healthy and beneficial way. Let’s have a closer look at three shower options after sauna.
Cold Shower AFTER SAUNA
Transferring from the sauna heat into a cold shower:
Boosts cardiovascular health
The cold shower after the heat is an extra stimulation for the blood circulation. In the sauna, blood vessels dilate, or widen, allowing for increased blood flow. A subsequent cold shower causes these vessels to contract.
These contrasting temperatures can improve overall cardiovascular health and enhance the delivery of oxygen and nutrients to the body's organs and tissues.
Supports the immune system
Another aspect of these temperature changes is that it leads to an increase in the number of white blood cells, defending the body against infections and diseases.
The cold shower stimulates the lymphatic system too; a network of blood vessels and nodes that plays a crucial role in maintaining the body's immune health. The lymphatic system acts as a drainage system and helps remove toxins, waste, and excess fluid from the body.
Speeds up muscle recovery and leads to a reduction of inflammation
After physical activities or exercise, muscle soreness and inflammation are common. A cold shower post-sauna session is said to aid in muscle recovery. The cold temperature helps constrict blood vessels, and decreases swelling and muscle damage.
This vasoconstriction, or the narrowing of blood vessels, reduces inflammation and speeds healing.
Promotes skin health
Cold water exposure is claimed to be helpful for the skin. It tightens pores, reducing their appearance, and improves blood circulation to the skin. This results in a healthier glow and also may help in reducing the appearance of cellulite.
Positively impacts mental health and mood enhancement
The shock of cold water on your body after the intense heat of the sauna has a stimulating effect on the mind. It activates the sympathetic nervous system, which plays a crucial role in preparing our body to respond to stress, danger or challenging situations.
It is often called the 'fight or flight' system because it produces a series of physiological changes designed to help us respond quickly to perceived threats. This activation leads to increased alertness and mental stimulation. Regular cold showers are associated with a better mood and stress reduction
The effectiveness of these benefits of a cold shower after an infrared sauna session is mainly based on observation and experience. What do scientists say about the impact of these practices?
Research Findings
Cold-Water Immersion vs. Rest for Post-Exercise Recovery
Researchers [1] analyzed multiple studies to understand the effects of cold-water immersion (CWI) on recovery after strenuous workouts. They discovered that CWI can significantly boost recovery after high-intensity exercise, particularly within 24 hours.
This method is effective in enhancing muscular power and reducing muscle soreness. Importantly, CWI also lowers levels of creatine kinase, an enzyme that rises in the blood to signal muscle stress or injury. A decrease in creatine kinase indicates less muscle damage, highlighting a more effective recovery.
This suggests CWI can be an effective method for athletes to recover faster and perform better. However, the benefits were less pronounced after stretching exercises. The study also noted that shorter and colder immersions might be more effective.
How heat and cold help with muscle injuries
This literature review [2] provides information for practitioners on the use of heat and cold therapies. It’s based on the mechanisms of action, physiological effects, and the medical evidence to support their clinical use.
The review suggests that cold therapy can reduce pain, blood flow, swelling, inflammation, and muscle cramp, while heat therapy can relieve pain and increase blood flow, metabolism, and firmness of muscles.
The health effects of cold water exposure
In this 2016 review [3], the health effects of exposure to cold water in voluntary situations such as swimming, showering and bathing were examined. The researchers analyzed in total 104 relevant studies.
Based on these studies, they concluded that there are potential benefits from cold water exposure, including its effects on the immune system, cardiovascular health and mental well-being. However, they also highlight the need for further research to provide more concrete scientific evidence in these areas.
Does taking cold showers impact health and work
This research [4] was conducted in 2015: 3.018 healthy adults (18 to 65 years), with no prior cold shower experience, were divided into four groups. They either took (hot-to-) cold showers for varying durations or were part of a control group.
After 30 days, they could choose to continue cold showers for 60 more days. The study assessed how this affected work absence, sick days, quality of life, productivity, anxiety, comfort, and side effects.
Results showed a 29% reduction in work absence due to illness compared to the control group. A substantial change in the number of sick days was not observed, though. No serious side effects were reported.
These findings suggest that cold showers may help decrease the severity of illness symptoms and contribute to a reduction in sick leave. The exact impact on the immune system and illness prevention remained unclear.
The immune system of people exposed to cold
This study [5] examined whether a cold water immersion could activate the human immune system and improve an individual's well-being. The researchers found minimal effects after a single immersion.
However, after six weeks of repeated immersion (3 times a week) there was a small but significant increase in certain immune cells and proteins.
Balancing Benefits and Risks
There are quite some benefits for taking a cool rinse after your sauna session. Scientific research supports some of these benefits, especially muscle soreness and immune health. When in good health, a cold shower can benefit you.
Use it wisely: Exercise in moderation and tune in to your body's responses. Everyone’s body is different, so personalize your approach. Focus on comfort and well-being and tailor the practice to your body's unique needs.
Although sauna use followed by a cool rinse may provide health benefits, do recognize potential risks. One risk is the 'cold shock response', which causes a rapid increase in heart rate, breathing and blood pressure. This can put a strain on the cardiovascular system, especially in people with heart problems.
In addition, prolonged exposure to cold water can lead to hypothermia, which can impair cognitive and physical function. A gradual adaptation to the cold can reduce these risks, but this must be done carefully.
New to cold showers?
Begin by gradually introducing your feet and hands to the cold water, moving slowly up to your arms and legs. Progress to letting the water flow over your torso, finishing near your heart.
Take your time and listen to your body's signals to ensure a safe and beneficial experience. If you have underlying health conditions and like to have a cold rinse, please consult your healthcare professional.
Warm Shower AFTER SAUNA
While experts often recommend a cold post-infrared sauna shower for rapid cooling, you might prefer the comfort and relaxation of a warm shower. It's important to understand that there's no 'right' or 'wrong' choice. Your preference should align with what makes you feel refreshed and rejuvenated after your sauna session. Trust your own comfort, and enjoy the benefits of your chosen shower temperature.
A warm shower post-infrared sauna can be highly relaxing. The heat from both the sauna and the warm water soothes your muscles and deepens relaxation. This can be especially enjoyable for individuals who appreciate the sensation of warmth on their bodies.
What temperature?
Preferably lukewarm over hot water. This stems from the fact that hot water can potentially strip away the oils released from your skin during the sauna session, leaving your skin feeling dry and irritated.
A warm shower has its benefits too
It effectively eliminates toxins, oils, and bacteria from your skin. This thorough cleansing can help you feel refreshed and revitalized after the sauna. It also aids in preventing skin issues that may arise from trapped toxins and impurities.
The warmth of the water helps to keep your pores dilated for a little longer, which can have benefits for your skin. This can enhance the absorption of creams and moisturizers, potentially improving your skincare routine.
Wait 15-30 Minutes Before Shower AFTER SAUNA
Not everybody wants to jump in the shower right away after their infrared sauna session. Taking a moment to let your body naturally cool down after sauna offers opportunities for relaxation, hydration, and activities that can enhance your overall sauna experience.
Skin Sensitivity
If you have skin sensitivity or simply prefer a gentler cooldown this option could be helpful. Allow your body to cool down slightly before taking a shower, to align with your comfort and well-being preferences.
Alternative Cleansing
If you don’t shower immediately, you can still cleanse your skin using a washcloth and lukewarm water to wipe down your body.
Footbath
Another effective method to help your body dissipate excess heat is by indulging in a warm footbath.
Questions & Answers
Is it advisable to shower during a sauna session?
It's generally not recommended to shower mid-way through your sauna session as it can interrupt the detoxification process. It's advisable to stay hydrated throughout the sauna session by sipping water as needed. Maintaining hydration is essential for effective detoxification during the sauna experience.
When is the best time to take a shower after using an infrared sauna?
Typically, it's recommended to shower within 15-30 minutes after an infrared sauna session to remove sweat and impurities. However, preferences and skin sensitivities can also influence this choice.
What shower temperature is preferred after an infrared sauna session, cold or warm?
The choice between a cold or warm shower after an infrared sauna session can vary based on your preference, and awareness of how your body reacts to temperature changes. It is important that your choice is in line with your personal comfort and body's response.
If you have specific medical conditions or skin sensitivities, consult with a healthcare professional for guidance on the effects of cold or warm water on your body. Ultimately, choose the temperature that leaves you feeling refreshed and rejuvenated after your sauna session.
How long cold shower after sauna?
Following a sauna session, a cold shower can be a refreshing and healthful practice. While there's no one-size-fits-all duration, a study suggested that shorter, colder showers may offer the best benefits. Aiming for about 2 minutes could be a good balance, offering a revitalizing experience without overexposure to the cold.
What Is the ideal duration for a warm shower?
When it comes to a warm shower, the ideal length can vary based on personal preferences and environmental considerations. Generally, a 2-minute warm shower is adequate for cleanliness. the time you need, but be mindful of water usage to support environmental sustainability/
final thoughts
Sauna and shower, two intertwined rituals that heighten our sense of well-being. Showering before is a gateway to unwind, shed stress, and prepare the mind. It primes your body for the transformative sauna experience.
A post-sauna cold shower isn't routine; it's a strategic choice backed by science. It boosts physical and mental health. From the sauna's warmth to the invigorating cold, each step plays a vital role in relaxation and rejuvenation.
Diane Sargent
References
1. Moore, E. et al., Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med 52, 1667–1688 (2022). https://doi.org/10.1007/s40279-022-01644-9
2. Malanga GA, and Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med. 2015 Jan;127(1):57-65. doi: 10.1080/00325481.2015.992719. Epub 2014 Dec 15. PMID: 25526231
3. Esperland D et al., Health effects of voluntary exposure to cold water - a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789. PMID: 36137565; PMCID: PMC9518606
4. Buijze GA, et al.,The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016 Sep 15;11(9):e0161749. doi: 10.1371/journal.pone.0161749. Erratum in: PLoS One. 2018 Aug 2;13(8):e0201978. PMID: 27631616; PMCID: PMC5025014
5. Janský L et al., Immune system of cold-exposed and cold-adapted humans. Eur J Appl Physiol Occup Physiol. 1996;72(5-6):445-50. doi: 10.1007/BF00242274. PMID: 8925815.
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