Take a cold shower. Turn the water to its coldest setting, stay under for 30 to 90 seconds, then rest for a few minutes before your next round of heat. It won't match full body immersion at a set temperature, but it's a real cold stimulus, and a large 2016 trial found measurable benefits from cold showers that short.
No shower either? Step into cooler air and rest until your breathing settles. Below, we compare every option, show you a shower based routine and cover when it's fine to skip the cold altogether.
Is a cold shower after a sauna as good as a cold plunge?
Not quite, but it's the closest thing most gyms and spas offer. The difference comes down to two things: coverage and control. A cold plunge surrounds your whole body at a temperature you choose. A shower hits part of your body at whatever temperature your pipes deliver that day.
|
Option |
Temperature control |
Body coverage |
Typical time |
Best for |
|---|---|---|---|---|
|
Cold plunge |
Exact, set to the degree |
Full body to the neck |
1 to 3 min |
Consistent, repeatable contrast |
|
Cold shower |
None, depends on tap water |
Partial, front or back at a time |
30 to 90 sec |
Best stand in at a gym or spa |
|
Cool open air |
None, depends on weather |
Full body, but air cools slowly |
5 to 10 min |
Gentle cooldown between rounds |
|
Cold towel or ice pack |
Low |
Small areas only |
1 to 2 min |
Comfort, not real contrast |
Water pulls heat away from your body far faster than air at the same temperature, which is why a shower beats standing outside and a plunge beats both. For a deeper side by side, see how a cold shower compares to a plunge and an ice bath.
How long should a cold shower be after a sauna?
Between 30 and 90 seconds. That range comes from the largest cold shower study to date, a 2016 randomized trial of 3,018 adults published in PLOS ONE and led by Geert Buijze. Participants who ended a warm shower with 30, 60 or 90 seconds of cold water for 30 days reported 29% less sickness absence from work than the control group.
Two honest caveats. First, the study ran cold after a warm shower, not after a sauna, so it isn't a direct test of sauna recovery. Second, there was no meaningful difference between the 30, 60 and 90 second groups, so longer wasn't better. Start at 30 seconds and build up only if you want to.
How cold does a shower need to be to count?
As cold as it goes. You can't dial in a number the way you can with a plunge, and tap water temperature shifts with the season and where you live. A July shower in Miami and a January shower in Minneapolis are two very different experiences.
That inconsistency is the real gap. If you want to track progress, repeat a protocol or go colder over time, you need water you can set and hold.
What's a good sauna routine with a cold shower?
|
Step |
What to do |
Time |
|---|---|---|
|
1 |
Sauna (traditional or infrared) |
10 to 15 min |
|
2 |
Cold shower, coldest setting, slow steady breathing |
30 to 90 sec |
|
3 |
Sit and rest in room air, sip water |
3 to 5 min |
|
4 |
Repeat steps 1 to 3 |
2 to 3 rounds total |
|
5 |
Finish cold for energy, or warm to wind down |
Your call |
Turn the water on your back and shoulders first, then your chest, then your head if you want the full effect. Keep your breath slow through the first 15 seconds, when the urge to gasp is strongest. The contrast protocol by goal has sequences for mornings, training days and evenings that work the same way with a shower.
Can you just cool down in the open air?
Yes, and it's a perfectly good option if there's no shower nearby. Step outside or into a cooler room, sit down and let your heart rate come down for five to ten minutes. You'll cool off, but slowly, so treat it as a recovery break rather than a true hot to cold contrast.
Is it bad to skip the cold after a sauna?
No. Heat on its own is worth doing, and plenty of people sauna without ever going cold. Rest, rehydrate and let your body cool naturally. What you give up is the alternating stimulus, which is a separate question we cover in whether hot and cold beats cold on its own.
When does it make sense to get your own cold plunge?
When the shower stops feeling like enough, or your sauna is at home and your cold option is a bathroom down the hall. A home plunge gives you the two things a shower can't: a set temperature and full immersion.
|
Model |
Lowest temperature |
Tub size (L × W) |
Power |
Price (Oct 2026) |
|---|---|---|---|---|
|
32°F |
71″ × 31.5″ |
110V, 15A dedicated |
$6,290 |
|
|
32°F |
67″ × 31.5″ |
110V, 15A dedicated |
$10,990 |
Specs and prices from polarmonkeys.com product pages, verified October 23, 2026.
The Brainpod 2.0 was named Best Indoor and Outdoor Cold Plunge by Men's Health in 2026. For everything else on pairing the two at home, see our sauna and cold therapy guide.
Frequently asked questions
How long should a cold shower be after a sauna?
30 to 90 seconds. A 2016 randomized trial of 3,018 adults in PLOS ONE found no meaningful difference between 30, 60 and 90 seconds of cold water, so start short and build up only if you want to.
Is a cold shower as effective as a cold plunge after a sauna?
Not fully. A cold plunge covers your whole body at a set temperature, while a shower covers part of your body at whatever temperature your tap delivers. A cold shower is still the best stand in when no plunge is available.
Is it bad to skip the cold after a sauna?
No. Sauna on its own is worthwhile. Rest, drink water and let your body cool naturally. You only miss out on the hot to cold contrast.
Does a cold towel or ice pack work after a sauna?
It helps you feel cooler, but it only touches a small area, so it isn't a real substitute for a cold shower or plunge. Use it for comfort while you rest between rounds.
What should I do after an infrared sauna if there's no cold plunge or shower?
Step into cooler air, sit down and rest for five to ten minutes while you rehydrate. It's a slower cooldown than water, but it's safe and still lets your heart rate and breathing settle before you head out.
