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.

Wooden sauna ladle pouring steam over glowing rocks with eucalyptus oil bottle nearby

Jul 11, 2026
by SweatDecks

How much eucalyptus oil to use in a sauna (and how to use it safely)

3 to 5 drops of eucalyptus oil per ladle of water is the standard starting dose. Here's exactly how to use it safely in any sauna type.

Read: How much eucalyptus oil to use in a sauna (and how to use it safely)

Glass of water on a wooden bench inside a Finnish sauna, warm light

Jul 10, 2026
by SweatDecks

Sauna dehydration: how much water to drink before, during, and after

Lose up to 1 liter of sweat per hour in a sauna. Here's exactly how much water to drink before, during, and after to stay safe and feel good.

Read: Sauna dehydration: how much water to drink before, during, and after

Cold plunge tub with chiller unit in a modern home gym, morning light

Jul 10, 2026
by SweatDecks

How much does it cost to run a cold plunge chiller per month?

Cold plunge chillers cost $20 to $80 a month to run depending on wattage, temperature, and climate. Here's the full breakdown with real numbers.

Read: How much does it cost to run a cold plunge chiller per month?