A simple sauna and ice bath routine is 10–15 minutes in the sauna, a short rest, then 1–3 minutes in cold water at 8–15°C, repeated two or three times. Finish on cold if you want to feel alert, or warm if you want to relax. Build up slowly, especially in an Irish winter when the water can be very cold.
A beginner’s sauna to ice bath routine
| Step | What to do | How long |
|---|---|---|
| 1. Warm up | Sauna at 70–90°C (or infrared at 50–60°C) | 10–15 min |
| 2. Rest | Step out, breathe, let your heart rate settle | 1–2 min |
| 3. Cold plunge | Ice bath or cold plunge at 8–15°C | 1–3 min |
| 4. Recover | Towel off, sit down, drink water | 5–10 min |
| 5. Repeat | Two or three rounds in total | 30–60 min |
What temperature should the ice bath be?
For most people 8–15°C is plenty. You don’t need actual ice: in Ireland, tap water in winter is often already 6–9°C. A chilled cold plunge tub holds a set temperature all year round, which makes the routine much easier to stick with.
What kit do you need?
- A sauna: a barrel sauna outdoors or an infrared sauna indoors.
- A cold plunge or ice bath with a lid to keep leaves and rain out.
- A level base and a short path between the two, ideally under 5 metres.
- Towels, a robe and sliders for cold Irish evenings.
Staying safe
Never plunge alone the first few times, and never drink alcohol before a session. Get in and out slowly, keep your head above water and stop if you feel dizzy. If you have a heart condition, high blood pressure or are pregnant, talk to your GP before trying contrast therapy.
Sauna and hot tub instead?
If cold water isn’t for you, a sauna and hot tub combination is just as popular. Many people go sauna, cold shower, then hot tub.
Cold water shock is real, so read the RNLI guide to cold water shock before your first plunge.
Frequently asked questions
How long should you stay in an ice bath after a sauna?
One to three minutes is enough for most people. Beginners can start with 30–60 seconds and build up.
Should you finish on hot or cold?
Finish on cold if you want to feel alert and energised. Finish in the sauna or a warm shower if you want to relax before bed.
How many rounds of sauna and ice bath should I do?
Two or three rounds is plenty. More is not better, so listen to your body.
Is a cold shower as good as an ice bath?
A cold shower is a good start, but it is harder to cool your whole body evenly. A plunge tub gives a fuller, more consistent cold.
Build your home sauna and ice bath
Barrel saunas, infrared saunas and cold plunge tubs, delivered across Ireland.
