Adam Zolot ventured into expanding his paddleboard business by incorporating a feature he mostly desired for himself: a sauna and a cold plunge in a spacious area along the San Francisco Bay.
Zolot, a seasoned traveler, developed his fondness for saunas while exploring thermal springs in places like the Aeolian Islands in Italy, soaking in Japan’s onsen culture, and experiencing the quintessential sauna vibe in Scandinavia.
Initially, he thought that only he and a few friends would enjoy the four-person barrel sauna and cold pool installed at Dogpatch Paddle & Kayak, which he moved to Illinois Street last year.
To his surprise, this aspect of the business blossomed. Regular users mostly hail from the surrounding neighborhood, as well as some enthusiasts from across the Bay Area.
“There’s this incredible buzz that comes after a session in the hot sauna followed by the cold plunge,” Zolot remarked. “You end up feeling so in tune with your body and prepared for the day ahead.”
Dogpatch Paddle isn’t the only establishment tapping into the rising American interest in saunas and cold plunges. In fact, San Francisco now boasts over a dozen saunas accessible to the public, many of which have popped up in recent years — not counting those in private homes or those with limited access.
The science of hot and cold
The trend of using saunas is on the rise, with enthusiasts making various health claims. Interestingly, some of these claims actually have a scientific basis, as noted by aging specialists.
Significant studies in Finland, where sauna culture is integral, have illustrated a strong link between sauna usage and better heart health, along with a lower risk of premature death. Other research suggests that heat therapy might alleviate symptoms of depression.
The benefits of cold plunges, however, are less documented. Still, experts believe they can contribute to healthy aging. Some longevity specialists argue that the combination of sauna and cold immersion may yield particularly effective results.
“Both sauna use and cold exposure deserve more extensive research,” stated Dr. Gregory Marcus, a UCSF cardiologist. “There’s preliminary support for the health effects of saunas, and cold plunges remain relatively unexamined, but they may have noteworthy health implications.”
Maximizing sauna benefits
Saunas are typically heated between 180 and 200 degrees, whether dry or steam-filled, while cold plunges range between 32 and 60 degrees. Experts recommend spending about 20 minutes in the sauna until discomfort sets in, followed by a cold plunge for as long as it feels tolerable — typically one to three minutes. People often repeat this hot-cold cycle several times.
It’s important to note that saunas aren’t suitable for everyone. Young children, pregnant individuals, and those with high blood pressure should generally avoid them. Additionally, cold plunges may pose risks for individuals prone to sudden heart failure. On a positive note, most people can safely enjoy both practices, according to medical professionals.
Many users find saunas to be quite enjoyable. Although the scientific evidence might not be robust enough for physicians to officially endorse them, numerous doctors express their support for this wellness trend. It’s somewhat reminiscent of the ongoing discussions about caffeine; experts generally agree that people who appreciate their coffee should indulge.
“Overall, there’s quite a bit of positive science surrounding sauna use,” Zolot observed. “But, to me, the experiential element is crucial — it simply feels good.”
Dr. Michael Fredericson, a physiatrist and co-director of the Stanford Center on Longevity, echoed similar sentiments, saying, “I truly enjoy saunas.” He often uses the sauna after swimming and notes the increase in popularity, primarily due to the growing crowds. While he lacks consistent access to a cold plunge and finds it unpleasant, he acknowledges feeling great afterward.
The health benefits associated with sauna usage likely stem from the body’s reaction to heat, which acts as a stressor akin to exercise, Fredericson explained. “Essentially, you’re mimicking some of those exercise benefits without actually exercising,” he pointed out.
Cold plunges present more questions
Cold exposure lacks the extensive research that sauna usage boasts. While ice baths are reputed for helping with muscle recovery post-workout, experts claim that’s not necessarily a concern for the general population. Some preliminary studies suggest cold water exposure might enhance metabolism and immune response.
“I can’t claim to know much about how the body copes with cold, but there certainly seems to be a response, and it appears to activate a type of stress response,” Dr. Verdin mentioned. He has his own sauna at home and enjoys cold plunges with friends, describing a curious sense of well-being that’s hard to articulate.
Nonetheless, many find cold plunges less enjoyable than saunas, often requiring a built-up tolerance. Verdin suggests starting with cold showers, gradually lowering the temperature until fully submerging under freezing water.
Zolot encourages a full dive into the cold plunge, arguing that gradually easing in prolongs the discomfort. “If you can endure the first 45 seconds, your body will begin to adjust — it’s about pushing through initially,” he said.
To him, the real benefits arise from the contrast between the heat and cold. The sauna feels “calming and meditative,” while the cold plunge provides a revitalizing shock to the system.
