Cold Plunges: My Straightforward Opinion (Without the Wellness Marketing)
I’ve tried to stay diplomatic about the cold plunge craze for a while now.
But when people ask me what I actually think?
I think the wellness industry has convinced people to spend an absurd amount of money on… cold water.
And I just can’t fully get behind it.
Meanwhile, the wellness modality I do strongly believe in — because there is meaningful science behind it — is infrared sauna therapy.
Especially consistent infrared sauna use as part of a long-term recovery, stress management, and wellness routine.
That’s a completely different category to me than cold plunging.
First Things First: You Do NOT Need To Spend Money on a “Cold Plunge” (or more than $10 lol 😆)
This is the part that feels wildly obvious to me.
Most cold plunge recommendations place water temperature somewhere around 45-60°F (10–15°C) for short durations (under 5 minutes max).
You know what else can hit those temperatures?
Your bathtub. 🛁
If you really want to experiment with cold exposure:
- fill your tub with cold water
- add ice if needed, but you shouldn’t have to
- use a thermometer/timer – this one costs $9.99 on Amazon
- sit in it for 40 seconds to 2 minutes
That is fundamentally the same physiological concept.
I’m not saying cold exposure has zero benefits.
But I do think people are confusing:
- a trendy experience
with - an essential health practice
Those are not the same thing.
The Wellness Routine I Am In Favor Of: Infrared Sauna
Infrared sauna is one of the few wellness routines I consistently recommend because there’s actual research behind repeated heat exposure.
Unlike traditional saunas that mainly heat the air, infrared saunas heat the body directly and gradually raise core body temperature.
Research and medical experts have associated consistent sauna use with:
- improved circulation
- cardiovascular support
- muscle recovery
- caloric burn and increased metabolism
- relaxation
- stress reduction
- sleep support
- activation of heat shock proteins
- improved recovery after exercise
That’s why I personally believe consistent infrared sauna sessions are a much more valuable long-term wellness investment than cold plunging.
And honestly?
It’s also something people can realistically sustain.
Why I Don’t Love Cold Plunge Contrast Therapy Right After Infrared Sauna
This is where I think wellness trends started getting mixed together just because they look good on Instagram.
People now assume:
infrared sauna + cold plunge = automatically better.
But physiologically, that may not actually be true.
One of the major benefits of infrared sauna is the sustained elevation in core body temperature after your session ends. That rise in temperature helps drive circulation, cardiovascular adaptation, immune response, relaxation, and heat shock protein activation.
Your body continues working after you leave the sauna.
Immediately shocking the body with intense cold may blunt or interrupt some of those ongoing heat-related benefits because you are rapidly forcing body temperature back down.
Even fitness recovery experts now caution that cold immersion immediately after certain forms of training or heat exposure may interfere with desired adaptation responses.
Personally, I would much rather let the body naturally cool down after infrared sauna and allow the elevated body temperature effects to continue for a while instead of instantly jumping into freezing water because social media says it’s “optimal.”
Especially for Women, The Cold Plunge Narrative Is Changing
This is another important part of the conversation.
More experts are starting to openly discuss how aggressive cold exposure may not be ideal for everyone — especially women already dealing with:
- chronic stress
- cortisol issues
- burnout
- nervous system dysregulation
- sleep problems
- hormonal fluctuations
Cold exposure is still a physical stressor.
And while short-term stress can sometimes be beneficial, more stress is not automatically healthier.
I think we’re finally starting to see some pushback against the idea that every woman needs to be shocking her nervous system with freezing water every morning to be “disciplined” or “optimized.”
Wellness Does Not Need To Be Extreme To Be Effective
This is probably my biggest overall opinion.
The wellness industry profits when people believe health has to be:
- expensive
- intense
- trendy
- aesthetic
- uncomfortable
- extreme
But sustainable wellness usually looks much simpler:
- sleep
- hydration
- movement
- strength training
- stress management
- recovery
- consistency
That’s why I personally gravitate toward infrared sauna over cold plunging.
Infrared sauna actually helps me feel:
- calmer
- more recovered
- less inflamed
- less stressed
- more regulated
Not just temporarily shocked awake. Plus it burns calories and helps you detox.
Why I Recommend Infrared Sauna in Des Moines
For people in the Des Moines area looking for a wellness routine that feels sustainable instead of performative, I genuinely think infrared sauna therapy is one of the better options available.
Infrared sauna studios Perspire Sauna Studio Waukee, West Des Moines and Ankeny focus specifically on infrared sauna therapy, chromotherapy, and recovery-based wellness rather than shock-value wellness trends.
And for me personally, that’s the direction I think the wellness space should move toward:
less gimmicks,
more recovery,
more nervous system support,
and more science-backed habits people can actually maintain long term.
Schedule your routine red light therapy and infrared sweat sessions at any of the three conveniently located Perspire Sauna Studio Des Moines locations
Perspire Sauna Studio West Des Moines
