For centuries, worldwide different cultures have used extreme temperatures—from icy bath to scorching saunas—to enhance health. But which actually strengthens immunity more: cold showers or saunas?
Science reveals both cold shower & sauna have unique benefits, but one has a surprising edge for fighting illness. Let’s see.
Cold Showers: The Immunity Therapy
How It Works
Exposing your body to cold water (50–60°F / 10–15°C) triggers:
✅ Increased white blood cells (A Dutch study found cold showers raised disease-fighting lymphocytes by 29%).
✅ Higher glutathione levels (The “master antioxidant” that detoxifies cells).
✅ Reduced inflammation (Cold exposure lowers pro-inflammatory cytokines).
Best For:
Fighting short-term infections (colds, flu)
Boosting alertness & metabolism
📌 Study: People taking cold showers had 29% fewer sick days (PubMed).
Sauna: The Heat That Heals
How It Works?
Regular sauna use (176–212°F / 80–100°C) mimics a fever, enhancing immunity by:
🔥 Activating heat shock proteins (repair damaged cells).
🔥 Increasing immunoglobulin production (key antibodies).
🔥 Improving circulation (flushes toxins via sweat).
Best For:
Long-term immune resilience
Detoxification & heart health
📌 Study: people using saunas 2–3 times/week had 27% fewer colds (JAMA).
Which Shower (cold shower or sauna) Wins for Immunity?
Here are certain factors along with the effect of both showers.
White Blood Cells : Cold shower boost white blood cells short term while sauna has no direct increase effect.
Antibodies: Cold shower has minimal effect on antibodies while sauna increases antibodies significantly.
Inflammation: Cold shower reduces inflammation fast while sauna reduces inflammation long term.
Detox: Cold shower detox limited whereas hot shower do heavy sweating.
Verdict:
For quick immune jolts (e.g., feeling a cold coming on) → Cold showers win.
For deep, long-term immune strength → Sauna wins.
How to Combine Both Cold shower & Sauna for Max Immunity
Sauna (15–20 mins) → Follow with a 1–3 min cold shower.
Why? Heat expands blood vessels; cold contracts them, creating a “pump” effect that flushes toxins.
Alternate days (Sauna 2–3x/week; cold showers daily).
Dangers to Avoid
⚠️ Cold Showers: Avoid if you have heart conditions (risk of shock).
⚠️ Sauna: Stay hydrated; limit to 15–20 mins to avoid overheating.
“The Romans were right—alternating between hot baths and cold plunges is the oldest biohack for immunity.”
Resources
📚 “The Wim Hof Method” (Cold exposure science)
🎥 Dr. Rhonda Patrick on Sauna Benefits (FoundMyFitness)
🧪 NIH Study on Cold & Immunity