a dip in water in the 50's for 5-7 min is probably sufficient. Back and froth between sauna and cold dip seems to have some beneficial effects as well.



Studies have found that alternating between hot and cold temperatures, also known as contrast therapy, can have many benefits, including:

Improved circulation
The heat from a sauna causes blood vessels to dilate, while the cold from a plunge causes them to constrict, which can improve circulation.

Metabolic boost
Cold plunges can stimulate the creation of brown fat, which burns calories to generate heat. Saunas may also help burn existing brown fat.

Stress reduction
Both saunas and cold plunges have been linked to stress reduction. Cold plunges can trigger a "fight or flight" response, but repeated exposure can help improve your ability to handle stress.

Improved immune function
Elevated body temperature can help certain types of immune cells function better.

Improved skin health
The combination of heat and cold exposure can positively affect the skin.

Reduced risk of Alzheimer's and dementia
A 20-year study found that routine sauna use lowered the risk for Alzheimer's disease and dementia.

Increased dopamine production
Cold plunges can increase dopamine production, which can last in the body for up to six hours after the cold exposure.

Some recommend ending a sauna session with a cold plunge to optimize the metabolic effects.