Is a sauna and cold plunge session safe for me?

For most healthy adults who take it easy, yes. Heat and cold do put real demands on your body, though, so if you have a medical condition, are pregnant, or take regular medication, ask your doctor before your first visit.

I take medication. Is that a problem?

It might be. Some medicines change how your body handles heat, cold or sweating, including some blood pressure medicines, diuretics and antihistamines, and some make you drowsy. Ask your doctor or pharmacist before you book.

Can I use the sauna or plunge after drinking?

No. Alcohol and heat are a bad mix: it's harder to notice when you've had enough, and easier to get dizzy or dehydrated. The sauna isn't a hangover cure either. Book for another day.

Can I come if I'm feeling sick?

Please don't. Skip the heat and the cold when you have a fever, a stomach bug or you're simply run down. Reschedule as early as you can and come back when you feel like yourself.

What if I have a pacemaker or an implant?

Check with your doctor first. Pacemakers, defibrillators and metal implants are all on the list of things our liability waiver asks you to clear with a doctor before using the sauna.

Is there an age limit?

Guests under 18 need a parent or guardian to book for them and stay with them. Our waiver says no cold plunge for anyone under 16, and younger children should only use the sauna briefly, with the heat turned down.

How much water should I drink?

Have a glass or two before you arrive and keep a bottle with you in the suite. Afterward, drink until you're no longer thirsty, and a bit more after a long or very sweaty session. Some people like an electrolyte drink too.

Is it okay to use the suite on my own?

Yes, and plenty of guests do. If you're new to cold water or have a health condition, bringing a friend for your first few visits is a sensible extra. Keep your phone in the suite, outside the sauna, so it's within reach.

Do I need a doctor's note?

No. When you accept our waiver, you confirm you're fit to use heat and cold. If you're not sure you are, that's the moment to ask your doctor.

Safety guide

Sauna + cold plunge safety.

Heat and cold are the whole point, and both put real demands on your body. This is our sauna and cold plunge safety guide: who should check with a doctor first, how long to stay in, and what to do if something feels off.

This page is general guidance from a recovery studio, not medical advice. If you have a health condition, your doctor's advice comes first.

A guest towels off after a cold plunge, smiling under the green neon

Before you book

Check with your doctor first.

We can't tell you whether heat or cold is right for your body, but we can tell you when to ask. Please talk to your doctor before your first visit if any of these apply.

You're pregnant or nursing.
You have a heart condition or a history of heart problems.
Your blood pressure runs high or low.
You take medication that affects your heart rate, blood pressure, sweating or alertness.
You've had recent surgery, or an injury that's still swollen or healing.
You have a pacemaker, a defibrillator or another implant.
You have diabetes, especially with numbness in your hands or feet.
You have Raynaud's or another circulation problem.
You have asthma or another breathing condition.
You have a condition that affects sweating or temperature control, such as MS.
You have a bleeding disorder.
Something else about your health makes you hesitate. That's reason enough to ask.

Your first session

Sauna and plunge time limits.

Sensible starting points for a first visit, not targets. Your body gets the final say, and less is always fine.

Heat
10 to 15 min
Per round in the sauna. Step out sooner if you feel lightheaded.
Cold
30 sec to 2 min
In the plunge. Ten seconds counts, and your head stays above water.
Rounds
2 to 3
With a minute or two between them, sitting down and breathing slowly.
Water
Before and after
A glass or two before you arrive, a bottle in the suite, more afterward.

Older, or years since your last sauna? Start at the short end of every range and build from there.

Cold plunge

Getting in and out safely.

The first moments in cold water bring a gasp and fast breathing, known as the cold shock response. Physiologists flag it as the riskiest part of cold water, which is why easing in matters (Experimental Physiology, 2017 (opens in a new tab)).

1
Breathe first
Take five slow breaths before you step in, with long exhales.
2
Step in feet first
Use the step and hold the edge of the tub. Lower yourself in slowly, no jumping.
3
Keep your head above water
Sit tall with the water at your chest or shoulders, and keep your breathing slow.
4
Get out slowly
Stand up in stages, hold the edge and watch your footing. The floor around the plunge gets wet.
5
Warm up gently
Towel off, then warm up in the sauna, a warm shower or a dry towel. A few minutes of shivering is common.

If something feels off

If you feel unwell.

Stop if you notice

Dizziness or lightheadedness
Nausea or a headache
A racing or pounding heart
Chest pain or tightness
Confusion or blurred vision
Numbness, or shivering that won't settle

Then

Get out slowly, holding on to something as you stand.
From the heat: sit or lie down somewhere cooler and sip water.
From the cold: wrap up in a dry towel and warm up gradually.
Don't drive until you feel completely normal.

Chest pain, trouble breathing, fainting or confusion: call 911 right away.

Then let us know what happened: call or text (858) 305-2226.

House rules

A few house rules.

Every suite is private, so these are mostly about keeping it great for you and the next guest. As the sign on the wall in Temecula puts it: always leave a space better than you found it.

Come sober: no alcohol or drugs before or during your session.
Rinse off in your shower before the plunge.
Only the people on your booking use the suite.
Everyone accepts the liability waiver, guests included.
No glass in the suite.
Finish on time, so the next guest's suite is ready.
Under 18? A parent or guardian books and stays.
Leave it better than you found it.

9 questions

Safety questions.

Before your first visit, read our liability waiver and what happens on a first visit.

Is a sauna and cold plunge session safe for me?
For most healthy adults who take it easy, yes. Heat and cold do put real demands on your body, though, so if you have a medical condition, are pregnant, or take regular medication, ask your doctor before your first visit.
I take medication. Is that a problem?
It might be. Some medicines change how your body handles heat, cold or sweating, including some blood pressure medicines, diuretics and antihistamines, and some make you drowsy. Ask your doctor or pharmacist before you book.
Can I use the sauna or plunge after drinking?
No. Alcohol and heat are a bad mix: it's harder to notice when you've had enough, and easier to get dizzy or dehydrated. The sauna isn't a hangover cure either. Book for another day.
Can I come if I'm feeling sick?
Please don't. Skip the heat and the cold when you have a fever, a stomach bug or you're simply run down. Reschedule as early as you can and come back when you feel like yourself.
What if I have a pacemaker or an implant?
Check with your doctor first. Pacemakers, defibrillators and metal implants are all on the list of things our liability waiver asks you to clear with a doctor before using the sauna.
Is there an age limit?
Guests under 18 need a parent or guardian to book for them and stay with them. Our waiver says no cold plunge for anyone under 16, and younger children should only use the sauna briefly, with the heat turned down.
How much water should I drink?
Have a glass or two before you arrive and keep a bottle with you in the suite. Afterward, drink until you're no longer thirsty, and a bit more after a long or very sweaty session. Some people like an electrolyte drink too.
Is it okay to use the suite on my own?
Yes, and plenty of guests do. If you're new to cold water or have a health condition, bringing a friend for your first few visits is a sensible extra. Keep your phone in the suite, outside the sauna, so it's within reach.
Do I need a doctor's note?
No. When you accept our waiver, you confirm you're fit to use heat and cold. If you're not sure you are, that's the moment to ask your doctor.