The Science

Saunas and cold plunge (or ice bath) rituals, separate and together, have been practiced for literally thousands of years. Modern research has increasingly uncovered evidence as to how hot and cold therapy can positively affect longevity, recovery and physical and mental well-being. Unfortunately, it has also become common to overstate some of these benefits or even to claim benefits that have no scientific or even anecdotal evidence to back them up. This section examines many of the most common claims about hot and cold therapy and classifies each as Well Supported by Evidence, Context Matters or Mostly Hype. Mostly hype doesn’t necessarily mean completely false — it usually means a claim has been exaggerated, oversimplified or stripped of important context.