Sauna vs ice bath, which one should you use? Athletes and fitness enthusiasts have long turned to heat and cold therapies to speed up recovery, reduce muscle soreness, and improve performance. Two of the most popular methods are sauna bathing and ice baths (cold water immersion).

Both approaches have deep historical roots, from the Finnish sauna traditions to the use of cold plunges in ancient Rome. Today, both remain central tools in elite sports recovery routines. But which is more effective for recovery: the sauna or the ice bath?

This article provides an evidence-based comparison of sauna and ice baths, examining their physiological mechanisms, effects on recovery, and practical applications. Every claim is backed by scientific literature to provide a clear, unbiased view.

The Physi

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