How Long Should You Sauna & Cold Dip For?
I get this question all the time. We love that feeling when you step out of the sauna, skin tingling, heart pounding, and then the cold dip gives you that ZZZINGG – then back in the sauna! But how long should you actually stay in the sauna and cold water for max benefits? Let’s break it down, nice and easy. Thanks to a super interesting study by Dr. Susanna Søberg and her team (Cell Reports Medicine, 2021), we’ve got a bit of science to lean on. They looked at what happens when you combine regular sauna use with cold water dips.
Posted on Wed 28 May 2025 · by Danny
Here’s what they found:
Hot and cold together can increase your body’s ability to burn energy (hello brown fat) and improve how your body handles insulin (good news for metabolism).
The magic numbers? Roughly 11 minutes of cold exposure and 57 minutes of sauna per week. That’s it! And it’s not all in one go – spread it out over 2 to 3 or even 4 sessions a week.
The takeaway?
Dip for 30–120 seconds in the cold between your sauna rounds, depending on how many rounds you’re doing. That’s enough to get those benefits going. And it’s manageable too – no need to live in the sauna or turn into a popsicle.
But What About the Immune System?
Here’s where it gets even better. Two solid studies show how even short, regular cold exposure can give your immune system a serious boost and reduce sick days.
In the Netherlands, over 3,000 people took part in a study where they ended their regular hot shower with 30 seconds of cold water for 30 days. The result? A 29% reduction in sickness-related absences from work. They didn’t get ill less often, but they seemed to recover faster and stay more functional.
In Germany, another study looked at people who did regular short cold water immersion (14°C). After a few weeks, they saw a 40% reduction in upper respiratory tract infections compared to those who didn’t do cold exposure. This wasn’t just feeling better—it was measurable improvement in how the body handled illness.
Both studies found that cold water triggered increases in immune activity: more white blood cells, better lymphatic function, reduced inflammation, and faster recovery.
The takeaway? Even 30 seconds of cold water a day can make a difference. It’s simple, free, and you can start today.
The Bottom Line
For best results, aim for about 11 minutes of cold exposure and 57 minutes of sauna per week, spread over 2–4 sessions. Dip for 30–120 seconds between sauna rounds, and if you’re new to cold exposure, even a short blast of 30 seconds at the end of a hot shower can start to build resilience and support your immune system.
Listen to your body, take it slow, and enjoy the journey.