As someone who talks to thousands of cold plunge customers, one of the most common questions I get is:
Should I use the cold plunge or hot tub first?
It’s a great question — and the answer depends on how many rounds you’re doing, your health goals, and what kind of benefits you’re after. But here’s the short version:
If you're doing contrast therapy (alternating hot and cold), you should always end on cold.
Should You Cold Plunge or Hot Tub First?
To break it down simply:
- If you're doing only one round, start with the hot tub or sauna, then finish with the cold plunge.
- If you're doing multiple rounds, you can alternate — just make sure your final round ends in cold.
This strategy is supported by research from Dr. Susanna Søberg, a leading voice in cold exposure science. In her study on thermogenesis, she introduced the Søberg Principle, which recommends ending on cold to activate the body’s natural rewarming process and enhance long term benefits.
Why You Should End on Cold
When you exit a cold plunge, your body starts working hard to warm itself back up. That natural reheating process activates brown fat, increases metabolic activity, and builds physical and mental resilience. If you immediately go into a hot tub or sauna afterward, you interrupt this process — reducing the benefits.
That’s why, even if the heat feels amazing afterward, it’s smarter to finish with cold and allow your body to reheat naturally.
How to Cycle Between Cold Plunge and Hot Tub
Here's a simple contrast therapy protocol to follow:
| Round | Hot Tub or Sauna | Cold Plunge |
|---|---|---|
| Round 1 | 10 to 20 minutes | 2 to 3 minutes |
| Round 2 | 10 to 20 minutes | 2 to 3 minutes |
| Round 3 | 10 to 20 minutes | 2 to 3 minutes |
Pro Tip: You don’t have to do all 3 rounds. Even one round ending in cold offers noticeable benefits — just be consistent each week.
Benefits of Finishing on Cold
- Activates brown fat and thermogenesis
- Improves circulation and recovery
- Boosts metabolism and energy
- Strengthens mental toughness
- Supports long term wellness goals
Final Answer: Cold Plunge or Hot Tub First?
Use the hot tub first, then the cold plunge — and always end on cold. Whether you're doing one round or three, the key is giving your body time to reheat itself naturally after cold exposure.
You can read more about Dr. Søberg’s findings here:
👉 Søberg Principle - Finish Cold
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or healthcare provider before starting any contrast therapy routine, especially if you have underlying health conditions.