Guide · Using the sauna
Sauna and cold water, the Finnish way
Heat, then cold, then heat again. In Finland that can mean a lake in July, a hole in the ice in February, or a roll in fresh snow. Here is how it is done, and the safety rules Finnish winter swimming places post at the water.
The rhythm
- Sauna until you feel properly warm, often 5–20 minutes with löyly.
- Step out and let your body cool a moment before the cold water. Finnish winter swimming guidelines advise this, because the sudden temperature change strains the heart and blood pressure swings can make you dizzy.
- Dip briefly. In ice water, beginners only go in and out.
- Back to the sauna, or into warm clothes, and enjoy the tingling as the skin warms up.
- Repeat as many rounds as feels good, and drink water between them.
Ways to cool off
| How | What it is like |
|---|---|
| Lake or sea | The classic summer cottage way: a jetty, a ladder and a swim. |
| Avanto (ice hole) | Winter swimming in a hole cut in the ice. Many Finnish towns keep a public avanto with a sauna next to it. |
| Snow | A quick roll in clean, fresh snow. Shorter and gentler than ice water. |
| Cold plunge tub | The home version: a tub or barrel of cold water by the sauna. |
| Shower or a bucket of water | The everyday way, and enough for most sessions. |
Safety rules for ice water
These come from the rules Finnish towns post at their winter swimming places:
- Never alone. Take a friend with you.
- No alcohol, and not when you are ill.
- Heart or blood pressure problems? Ask your doctor first.
- Never jump in head first. Diving and putting your head under are not recommended.
- Start with short dips. On the first times, only dip in and come out.
- The gasp is normal. Cold water can take your breath for a moment. Breathe out slowly and keep calm.
- Mind the ice. Paths and steps are slippery. Wear footwear or wool socks.
- Warm up the muscles before you go in, and dress warmly afterwards.
- Know how to call for help. In Finland the emergency number is 112; at home, know yours.
A cold plunge at home
- Keep it clean. Change or filter the water, and keep the tub covered so leaves and animals stay out.
- Electric chillers need a safe circuit. Have an electrician connect anything powered near water, with the protection your local code requires.
- Mind the edge. A step and a handrail matter when your legs are wobbly from the heat and the ground is icy.
Does it do anything for health?
Many people love the feeling, and Finns have done this for generations. The research on cold water is much thinner than on the sauna itself, so treat health claims with care. What the sauna research actually shows →
I log my own dips on the sauna log: lake, snow and ice swimming each have their own tag.
Sources: winter swimming rules posted by Finnish municipalities, for example Savonlinna's avantouintiohjeet; Visit Tampere on winter swimming.