Sauna + cold plunge
Who Should Skip the Sauna or Cold Plunge? A Plain Guide
The short answer
People with heart conditions, high or low blood pressure, pregnancy, or other medical concerns should talk with a doctor before using a sauna or cold plunge, and anyone feeling unwell should skip a session. At Sathya Hot Yoga & Wellness in Suwanee, GA, we gently encourage everyone to go slowly and step out whenever it feels right.
Why does this question matter?
Heat and cold can feel wonderful, and many of our students love them as a way to reset, but they do ask something of your body, since your heart rate and blood vessels respond to both. I'm Kim Johns, owner of Sathya Hot Yoga & Wellness in Suwanee, Georgia, and we want every visit to feel good and be safe, so I'd love to walk you through who may want to skip the sauna or cold plunge, or at least check in with a doctor first.
This post is general information and not medical advice. Your doctor knows your health best, so if you have any doubt at all, please ask before you try a sauna or cold plunge. We would much rather you skip a session than push through one that does not feel right.
Who should talk to a doctor first?
Please check with a healthcare provider if you have a heart condition or a history of heart problems, high or low blood pressure, circulation problems or numbness in your hands or feet, seizures, fainting, or dizziness. The same goes for pregnancy, recent surgery or injury, skin conditions that heat or cold may irritate, and certain medications that affect blood pressure or body temperature.
This list is not complete, so if you have a health condition that is not mentioned here, please ask your doctor about heat and cold exposure. If you take any prescription medication, a quick question to your doctor or pharmacist can prevent a bad day. It can help to bring a simple question to your appointment, such as whether a short sauna visit is okay for you and what they think about a cold plunge, because that gives your doctor a clear place to start.
When should you skip a session?
Even healthy, strong people have days to sit out. We suggest skipping the sauna or plunge when you are sick, feverish, or very tired, when you have been drinking alcohol, when you are dehydrated or have not eaten, or when you already feel dizzy or lightheaded. A very hard workout that left you feeling drained is another good reason to rest.
Heat and cold also mix poorly with exhaustion, so if you slept badly or skipped meals, a gentle class may serve you better that day. Think of our Hot/Cold space as something lovely you add when you feel steady, and remember that a rest day is never wasted.
What warning signs mean step out?
During a session, give yourself permission to listen closely to your body. Please leave the sauna or plunge if you feel dizzy, sick, short of breath, or notice a pounding heartbeat, and treat pain or numbness in cold water as a signal to get out too.
Sit down, sip some water, and warm up or cool down gradually, and let one of our team know if you feel unwell. A little shiver or a spike of alertness in the cold is normal, but chest pain, trouble breathing, confusion, or fainting means you need help right away. If you feel off after you leave, rest at home, drink water, and reach out to your doctor if you stay unwell.
How can you make a session safer?
A few gentle habits help almost everyone, including people who are fit and healthy.
- Drink water before and after your visit so your body feels supported.
- Keep your first sauna stay and your first plunge short and sweet.
- Skip alcohol before heat or cold, and arrive with a clear head and a comfortable stomach.
- Rest at the end, and stand up slowly when you are ready.
If you are new to cold water, you may enjoy reading about cold plunge time for beginners, and our guide to sauna etiquette for first-timers will help you feel at home from your very first visit. Bringing a friend is lovely too, since having someone nearby gives you both an extra set of eyes, and it helps to agree ahead of time that either of you can step out without any explanation.
Can you still enjoy Sathya if you skip heat and cold?
Absolutely, because yoga and breath always come first at Sathya, and the sauna and cold plunge are a little extra we offer rather than the main event. With over 15 class styles to choose from, you can enjoy non-heated yoga, Pilates, strength, breathwork, sound healing, and more, and skip the Hot/Cold space completely.
If your doctor gives you the green light, you can always add the sauna and cold plunge later. A two week trial of classes only is $59, and you can see every option in our pricing section. There is no shame in skipping, and many of our students love Sathya for the classes, the people, and the calm space we have built together.
Wherever you are in your health and your practice, we cannot wait to meet you and welcome you in at your own pace.
Blessings, Kim Johns - Owner SHYW
FAQ
Questions people ask
Is it safe to use a sauna while pregnant?
Pregnancy is a good reason to talk with your doctor before using a sauna or cold plunge, since many providers advise caution with heat. Please follow your doctor's advice, and skip our Hot/Cold space if you feel unsure.
Can I use the cold plunge if I take blood pressure medication?
Please ask your doctor first. Heat and cold change how your blood vessels behave, and some medications affect that too. Your provider can tell you whether it is right for you and how to ease in.
Should kids use the sauna or cold plunge?
Children have different needs around heat and cold, so please talk with your pediatrician and reach out to us about age guidelines before you come. A child should never be left unsupervised near heat or cold water.
What if I feel faint after the sauna?
Sit or lie down somewhere cool, sip some water, and stand up slowly. Please let one of our team know how you feel, and if symptoms do not pass quickly, seek medical help right away.
From the Sathya team. Kim Johns and Gigi Gomez opened Sathya Hot Yoga & Wellness in Suwanee in August 2024: two studios, a cedar sauna, a cold plunge and a rope wall. Working in, not working out.
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