Cold & Heat Exposure

Cold plunges, cold showers and sauna — protocols, dosing and what the research supports.

Complete guide Cold and Heat Exposure: What Does the Evidence Say? An evidence-based overview of cold plunges, cold showers and sauna: what each does physiologically, common protocols and the limits of the research.

Protocols & questions

Sauna Protocol for Recovery: How Long and How Often?
Observational research links frequent sauna use with health benefits. Studies typically used 15 to 20 minutes at about 80 to 100 degrees Celsius, several times a week.

Updated October 8, 2026 Sample