2026-07-21
A protocol that holds: sauna, plunge, repeat
Temperature, duration and rounds — what a realistic weekly schedule looks like for a daily sauna user.
Most protocols online are built for people who use the sauna twice a week. If you go daily, the key variable is not intensity but recovery.
Our own setup: 80–90 °C, 15–20 minutes, cold plunge 1–3 minutes, rest as long as the round lasted. Two rounds on a normal day, three at the weekend.
Wear the hat. A cooler head is the difference between finishing 20 minutes and walking out after twelve with pressure behind your eyes.
Drink before, not only after. A sauna round pulls more fluid than most people think, and dizziness in the heat is almost always dehydration.
Blue Balls Co. sells textile and comfort products. Our products are not medical devices and are not intended to diagnose, treat, cure or prevent any disease or condition. We make no claims about effects on fertility. Consult a doctor with questions about reproductive health.
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