SweatDecks Blog

Welcome to the SweatDecks wellness journal. Our team of credentialed experts -- including sports medicine physicians, exercise scientists, and master builders -- covers everything from cold plunge protocols and sauna health benefits to installation guides and product comparisons. Whether you're researching your first home sauna or optimizing a contrast therapy routine, you'll find science-backed answers here.

Two people carrying cedar sauna wall panels during an outdoor sauna move

Jul 11, 2026
by SweatDecks

How to move a sauna without wrecking it: the full guide

Moving a sauna intact takes real planning. Learn how to disassemble, protect, load, and reinstall barrel, indoor, and outdoor units safely. Step-by-step guide.

Read: How to move a sauna without wrecking it: the full guide

Interior of a wooden Finnish sauna with steam rising above hot stones

Jul 11, 2026
by SweatDecks

Sauna sweat rate: how much fluid do you actually lose?

Most people lose 0.5 to 2 liters of sweat per hour in a sauna. Here's how to measure your exact fluid loss and what to drink to replace it safely.

Read: Sauna sweat rate: how much fluid do you actually lose?

Cold plunge tub being drained and refilled in a backyard setting

Jul 10, 2026
by SweatDecks

How often should you drain and refill a cold plunge tub?

Most cold plunges need a full drain and refill every 1 to 3 months. Learn the exact schedule, water chemistry thresholds, and signs it's time to change the water.

Read: How often should you drain and refill a cold plunge tub?

Man transitioning from outdoor sauna to cold plunge pool during contrast therapy session

Jul 09, 2026
by SweatDecks

How contrast therapy works: the science behind heat and cold

Contrast therapy alternates heat and cold to drive blood flow, cut soreness, and aid recovery. Here's what the research actually shows and how to do it right.

Read: How contrast therapy works: the science behind heat and cold

Person sitting calmly in an outdoor ice bath filled with ice and cold water

Jul 09, 2026
by SweatDecks

How long should you sit in an ice bath? A practical guide

Most research points to 11 to 15 minutes at 50 to 59°F as the sweet spot. Here's what the science says and how to build up safely.

Read: How long should you sit in an ice bath? A practical guide

Person sitting in outdoor ice bath tub on wooden deck in morning light

Jul 09, 2026
by SweatDecks

How long should you ice bath? The evidence-based answer

Most research supports 11 to 15 minutes total per week in cold water at 50 to 59°F. Here's exactly how long each session should last and why.

Read: How long should you ice bath? The evidence-based answer

Person sitting in an outdoor cold plunge tub on a frosty morning

Jul 09, 2026
by SweatDecks

How long should you cold plunge? A practical guide to duration

Most research points to 11 to 15 minutes per week in cold water for real benefits. Here's how long each session should be, by goal and experience level.

Read: How long should you cold plunge? A practical guide to duration

Warm cedar infrared sauna interior with glowing panel heaters and wooden bench

Jul 09, 2026
by SweatDecks

How infrared saunas work: the science behind the heat

Infrared saunas heat your body directly with light waves, not air. Learn exactly how they work, what the research shows, and whether they're worth buying.

Read: How infrared saunas work: the science behind the heat

Empty wooden Finnish sauna interior with steam rising from hot stones

Jul 09, 2026
by SweatDecks

How long should you sit in a sauna? A practical guide

Most adults do best with 8 to 20 minutes per sauna session. Here's exactly how to find your ideal time, based on temperature, experience, and the research.

Read: How long should you sit in a sauna? A practical guide