Sauna and cold plunge: hot and cold, done safely.
Most saunas in Ireland come with something cold: the sea, a lake, a river or a plunge tub. Going between the two is most of the fun. The cold is also where people get caught out, so it’s worth knowing how to do it well.
How a round works
- Heat. Around 10 to 15 minutes in the sauna, or less if you’ve had enough. Harvard Health suggests no more than 15 to 20 minutes at a time.
- Cold. A dip in the sea, a plunge tub or a cold shower. A minute or two is plenty, and less is fine.
- Rest. Sit for a few minutes and let your breathing settle.
- Repeat two or three times if you want to, then finish warm.
Cold water shock
Water Safety Ireland, the RNLI and the Irish Coast Guard warn that cold water shock can happen in any water below 15°C, and that it can seriously affect your breathing and movement. The sea around Ireland is colder than that for most of the year.
- Walk in, don’t jump or dive. Let your body get used to it.
- Control your breathing. The first gasp is normal. Breathe out slowly until it settles.
- Stay in your depth and close to the shore or the steps.
- Swim where you know, or where there’s a lifeguard, and never alone.
- Check the conditions. If it’s rough, use the plunge tub or the shower instead.
If you get into trouble, the RNLI’s advice is to float to live: lean back, spread your arms and legs, control your breathing, then call for help or swim to safety. In an emergency, call 112 or 999 and ask for the Coast Guard.
When to skip the cold
If you have heart disease or high blood pressure, talk to your doctor before you use a sauna, and skip the ice-cold plunge. Brown University Health advises people with heart disease not to immerse themselves in ice water or a cold pool. The same goes if you’re pregnant: check with your doctor or midwife first. And no alcohol before or straight after.
Warming up after
You can keep getting colder for a while after you get out of the water, so dry off and put warm layers on straight away, including a hat and socks. Have a warm drink and some water. Warm up gradually rather than with a very hot shower.
Find a sauna near you
Every public sauna we can find in Ireland is on the sauna list, county by county, with prices, session times and booking links. Nobody pays to be on it.