Before You Start: Is Cold or Heat Therapy Right for You?Updated an hour ago

Cold plunges and saunas are safe for most healthy adults. But both put real demands on your heart, circulation and temperature regulation. Read this before your first session, whichever product you have.

Speak to your doctor first if you:

• have heart disease, arrhythmia, high or low blood pressure, or any cardiovascular condition
• have had a stroke, or have a history of fainting or seizures
• have Raynaud’s, or any condition affecting circulation or how your body regulates temperature
• have multiple sclerosis or any condition that heat makes worse
• are pregnant or postpartum
• have had recent surgery, or have open wounds or skin conditions
• have a fever, an infection, or are feeling unwell
• take medication that affects your heart rate, blood pressure, sweating or circulation.

If you’re unsure, ask your doctor. It’s the easiest way to start with confidence.

Rules for every session

• Never under the influence. Don’t use a cold plunge or sauna after drinking alcohol or taking anything that affects your judgement, balance or temperature regulation.
• Have someone nearby, especially for your first sessions and whenever you’re trying a colder or hotter temperature.
• Start gently. Begin at milder temperatures and shorter sessions, and build up gradually.
• Stay hydrated. Drink water before and after, especially with heat.
• Children and pets: keep them away from equipment while it’s running. Products aren’t designed for unsupervised use by anyone under 18.

Stop immediately if you feel:
chest pain or palpitations, dizziness or light-headedness, nausea, confusion or difficulty thinking clearly, numbness, or anything that just doesn’t feel right. Get out slowly, sit somewhere safe, and rest. If symptoms don’t settle, seek medical help.

In an emergency, call: 000 (Australia) · 111 (New Zealand) · 999 (United Kingdom) · 911 (United States)