Some simple, science backed protocols can help to maximise the benefits of our sauna and ice bath use. These include the length, frequency, and timing of our heat and cold exposures.

Two key factors in the stimulus provided by heat and cold therapy are the intensity of temperature, and the amount of our skin exposed to that temperature. However, our personal response to any given stimulus will be unique.

Our bodies have multiple thermoregulatory mechanisms to counteract the extreme cold of ice baths. These include vasoconstriction at the skin, thermogenesis, piloerection, and various behavioural changes.

Our bodies have multiple thermoregulatory mechanisms to counteract the extreme heat of saunas. These include vasodilation at the skin, increased cardiac output, sweating, and various behavioural changes.

Thermoregulation drives our body’s response during saunas and ice baths. It’s our powerful system for controlling our core temperature, and is responsible for many of the benefits of heat and cold therapy.