Wellness, Actually with Emily Oster & Perry Wilson, MD What's the deal with cold plunges and saunas?
Feb 26, 2026
They dig into cold plunges and saunas, comparing physiology, risks, and who should avoid them. They review athletic research, observational sauna links to heart health, and debunk detox myths about sweating. Heat's possible small benefits and cold-plunge risks get practical takeaways and safety tips.
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Hosts Respond To Viral Cold Plunge Videos
- The hosts react to viral cold plunge clips: Emily recognized the TikTok audio and Perry thought the footage looked awful.
- They frame the episode as exploring both cold plunges and saunas to test wellness claims.
Cold Shock Response And Physiologic Risks
- Cold plunges trigger a pronounced cold shock response with rapid deep breaths, big adrenaline spikes, and dopamine rises in the first 30–90 seconds.
- Vasoconstriction shunts blood to core organs and can increase urine output and, with face immersion, trigger a diving reflex that risks arrhythmia.
Saunas Act As Mild Cardiovascular Stressors
- Heat exposure dilates skin vessels and provokes heavy sweating which raises heart rate similar to light exercise.
- Saunas can produce endorphin release and substantial fluid loss, so dehydration is a real concern.