The Hot-Cold Dilemma: Should You Finish with an Ice Bath or Sauna?

If you’re regularly using hot-cold contrast therapy, there’s a good chance you’ve asked yourself: “What’s the better way to finish—a cold plunge or a hot sauna?” The answer isn’t black-and-white. It all depends on what you’re trying to achieve.

For years, athletes have leaned on cold plunges and saunas to bounce back faster, boost performance, and feel rejuvenated. But as with most things in recovery, the benefits depend on how we use these tools. Should you end on cold to reduce inflammation or wrap up with heat to encourage relaxation? Let’s break down what the research says and see how to choose the best finish based on your goals.

Finishing Cold: Quick Recovery, Reduced Soreness

Ending with an ice bath can be ideal if your primary aim is to cut down soreness and muscle inflammation. When you expose your muscles to cold temperatures, your blood vessels constrict, which in turn helps limit the inflammation and micro-tears that come with intense workouts. This cooling effect reduces muscle soreness and speeds up recovery by managing inflammation at its source.

Athletes who need to get back to peak condition quickly—think of those in multi-event sports or back-to-back games—often swear by ending with cold. Studies show this practice may even dull pain receptors, so you feel fresher, faster.

There’s also a side benefit: the burst of cold at the end can stimulate the sympathetic nervous system, making you feel awake and energised. If you’ve got to jump back into action quickly or need a mental lift, this ice-cold finish is your go-to.

Finishing Hot: Relaxation, Better Sleep, and Long-Term Gains

On the flip side, wrapping up with heat in a sauna session can enhance blood flow, helping fresh oxygen and nutrients reach tired muscles. This increase in circulation can help you feel looser and more relaxed, which may support recovery in a more indirect way.

Saunas also activate the parasympathetic nervous system—the one responsible for rest and relaxation. If your main goal is relaxation, improved sleep, or you’re winding down in the evening, the sauna’s warmth can work wonders. Some studies even indicate that a heat finish might trigger a small but significant growth hormone release, which aids in muscle repair and overall recovery over time.

Which Should You Choose?

So, what’s the verdict? Think about your goals:

• If you’re looking to reduce soreness fast, end with a cold plunge. This will help control inflammation and manage muscle pain, so you’re fresh for your next workout.
• If relaxation or improved sleep is the goal, finish with a sauna session to wind down and encourage parasympathetic activation.
• For long-term adaptations and muscle gains, the sauna may offer slight hormonal advantages—another reason to end hot if you’re prioritising growth and relaxation over immediate soreness relief.

In short, both options work; it just depends on what you need that day. Hot-cold contrast therapy is a powerful tool, so keep experimenting to find what helps you the most. Whether you’re wrapping up with ice or heat, you’re already on track for better recovery—and ultimately, better performance.

I'll finish on these two points:

1. Remember if you are training to add muscle, you don't want to be doing a cold plunge for at least 6 hours after training.
2. The time of day you do it also matters. If it is late at night, the benefits of cold immersion might be undone by not being able to sleep as well, so pick wisely.