Is Hot & Cold Therapy Worth the Hype?

With Embr opening in Berkhamsted, there's suddenly a lot more conversation around ice baths, saunas and recovery.

I've had quite a few people ask whether I'd recommend it, so I thought I'd share my thoughts.

The short answer? Yes — but probably not for the reasons you think.

My Experience

A couple of years ago, I committed to cold water therapy every day for a year. I wasn't trying to recover faster or gain an advantage in training — I was simply curious to see what all the fuss was about.

“The biggest benefit surprised me. It wasn't physical. It was mental.”

Every morning, stepping into cold water was uncomfortable, but I'd come out feeling calmer, more focused and ready for the day. Over time, it became less about the cold itself and more about proving to myself that I could start the day by doing something difficult.

That daily habit made me feel more resilient, and I genuinely noticed an improvement in my mood and mindset.

What Does the Research Suggest?

There are physical benefits too. Regular sauna use has been associated with:

• Improved cardiovascular health
• Better sleep
• Reduced stress
• Relaxation
• Reduced muscle soreness after training

Cold water immersion can also be a useful recovery tool, particularly after long endurance events, competitions or periods of heavy training. It may help reduce soreness and leave you feeling fresher for your next session.

But Here's Where I Think People Get It Wrong

Not everyone needs an ice bath.

If your goal is to build strength or muscle, I'd avoid jumping straight into cold water immediately after lifting, as it may reduce some of the training adaptations you're working so hard to achieve.

And if you're sleeping badly, eating poorly or missing sessions, those things will have a much bigger impact on your progress than spending three minutes in an ice bath. The basics always come first.

Recovery Is More Than Just Ice Baths

If hot and cold therapy helps you recover, unwind, build resilience or simply creates time to switch off, then I think it's a fantastic addition to your routine.

Fitness is changing. It's no longer just about how hard you train for one hour a day. More people are recognising that sleep, stress management, recovery and consistent habits all play a huge role in feeling and performing at their best.

That's why I think places like Embr are such a positive addition to Berkhamsted. They give people another way to look after themselves outside the gym and complement the work they're already putting into their training.

My Advice

If you're thinking about trying Embr, I'd say go for it. See how it fits into your routine and pay attention to how it makes you feel.

Like almost every healthy habit, the biggest benefits don't come from doing it once — they come from being consistent over time. I'd love to hear what you think if you give it a try.

Key Takeaways

• Sauna can support relaxation, recovery and cardiovascular health.
• Ice baths can be useful after endurance training or competitions but aren't essential for everyone.
• Avoid cold water immersion immediately after strength training if your main goal is building muscle or strength.
• Sleep, nutrition and consistent training will always have a bigger impact than any recovery trend.
• Recovery isn't just about what you do after training — it's about the habits you build every day.

Ready to Feel Your Best?

At Grand Union CrossFit, we believe great results come from more than just hard training. Smart programming, quality coaching, good nutrition, effective recovery and consistency all work together to help you become fitter, stronger and healthier.

Whether you're completely new to CrossFit or looking to take your training to the next level, we'd love to help. Book your free No Sweat Intro today and let's chat about your goals.