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If you’re looking for science-backed reasons to brave a cold plunge or unwind in a sauna, there are plenty. But perhaps the biggest draw of these wellness practices is also the simplest: It just feels good. “Oftentimes, people have this elation,” says Chris Minson, a professor of human physiology at the University of Oregon who has researched hot and cold therapies. “They’re in a really good mood.”
But even if it’s the euphoric rush that attracts you initially, the long-term health impacts will likely keep you coming back. Cold plunging has been shown to have positive effects on injuries, soreness, athletic performance, circulation, and metabolism, Minson says. Saunas, on the other hand, may help reduce blood pressure, boost cardiovascular health, and even lower your risk of Alzheimer’s disease, according to the Cleveland Clinic. Reap the benefits of both by trying contrast bathing, which involves alternating between hot and cold temperatures. This particular practice is believed to improve circulation and immunity and speed up post-exercise recovery, per the Association of Accredited Naturopathic Medical Colleges.
Ultimately, as long as your doctor says it’s OK and you practice safely (especially in nature-based settings), there’s little harm to the treatments, Minson says. So, where do you start? Which spots are best for plunging pros versus beginners? We scoured the city, talked to owners, and personally sweated and dunked to find the seven best saunas and cold plunges in Denver.
Red Rock Sauna
- Address: 4460 W. 29th Ave., Denver (Sloan’s Lake)
- Cost: $30 for 50 minutes
Tucked next to Hogshead Brewery near Sloan’s Lake, this cozy sauna and cold plunge site resembles a miniature campground. Arrive at the no-frills spot in your bathing suit or athletic wear and be sure to bring a towel. Kick off your session inside the 10-seater sauna, which hovers around 190 to 200 degrees. Once you’ve worked up a sweat, rinse off in the outdoor shower and sink into one of three cold plunge tubs (typically ranging from 40 to 50 degrees). If this is your first foray into cold plunging, let co-owner Alivia Cannistra offer recommendations and guide you through your debut dunk. Dry off by the firepit afterward, then head over to Hogshead for BOGO beers (included in your day pass) to toast your mettle.
Garden Sauna
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- Address: 1407 N. Ogden St., Denver (Capitol Hill)
- Cost: $33 for a drop-in hourlong session
Over more than a decade, Nikki Hazamy has been quietly transforming an entire block of Capitol Hill into a “one-stop-shop wellness hub.” It began in 2014, when she opened the Corner Beet, a vegan and vegetarian cafe slinging healthy fare and tasty juices. Then, she added a yoga studio, an apothecary, and, most recently, a garden offering contrast therapy. The barrel-shaped sauna seats eight while two cold plunge tubs, ranging from 45 to 52 degrees, sit in an opposite greenhouse. Hazamy says the setup is geared toward apartment-dwellers who crave the feeling of their own backyard.
Upswell
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- Address: 3636 Blake St., Denver (RiNo); 2271 Clinton St., Aurora
- Cost: $39 for an all-access one-hour session
Don’t want to choose between yoga, Pilates, infrared light therapy, compression treatment, a sauna, or a cold plunge? You can find all six at Upswell’s RiNo and Aurora locations. Founded in 2022 by Heather Holland, the former chief operating officer of Corepower Yoga, Upswell offers an impressive suite of recovery therapies for their active Colorado clientele. Wrap yourself in a complimentary robe upon arrival to the quiet, open-plan space that centers a large cold plunge pool and a barrel sauna. How you spend your hourlong session is up to you. Runners may find relief in the club’s Normatec boots; frazzled parents might crave the peace of the red light sauna; and Crossfitters sore from their last lifting sesh could benefit from the circulation-boosting cold plunge. “Our through-line is, ‘Come as you are, receive what you need,’ ” Holland says.
Rök Spas
- Address: 2025 17th St., Denver (LoDo)
- Cost: $42 for 120 minutes
This Nordic bathhouse in downtown Denver wants your next recovery session to feel like a luxurious spa day. Boasting the largest custom-built sauna in Denver, Rök Spas brings guided Nordic wellness practices to the Centennial State. Visitors can slip into a complimentary pair of slides and meander between the sauna, steam room, four cold plunge tubs (ranging from 40 to 55 degrees), and three thermal soaks during their two-hour session. Tap into the true Scandinavian spirit of the space when you attend one of Rök’s saunagus. During this 75-minute group experience, a Danish gusmaster (straight from Copenhagen) will lead you through three sauna and cold plunge circuits infused with music, breathwork, essential oils, and towel techniques to move the heat around. Once you’ve sufficiently sweat and shivered, head to the changing area, which is stocked with amenities such as dry shampoo, spray-on deodorant, and hair dryers.
Third Space & Co.
- Address: 2480 49th St., Boulder
- Cost: $7 for a seven-day trial, $29 to drop-in
Matt Radford believes many wellness clubs are either too exclusive or feel like an “afterthought,” so he opened Third Space in October to give athletes an intentional space to connect and recoup. The three saunas and three cold plunges (varying between 38 and 60 degrees) can fit up to 12 people per session. But don’t run out when your session is up. Linger in the lounge area, order a nonalcoholic beverage, and meet like-minded locals.
The Cove
- Address: 1361 S. Broadway, Denver (Overland)
- Cost: Starting at $24 for one-hour access
Want to sweat it out before you, well, sweat it out? At the Cove, not only can you do just that—thanks to the on-site gym—but the facility also offers highly specific sauna treatments, including ones with sound baths, salt therapy, and infrared light, in addition to their cold plunges and hot tubs. The Cove’s five different saunas are divided into two tiers. Tier one saunas fit three to five people and offer varying levels of heat. For all the frills, opt for one of the tier two saunas. They’re smaller, offer more privacy, and come equipped with vibrational resonance therapy and halotherapy.
Denver Sports Recovery
- Address: 2242 W. 29th Ave., Denver
- Cost: $35 for a day pass
This LoHi fitness rehab center has a slew of post-workout resources, including three cold plunge pools ranging from 35 to 52 degrees, which it claims can help diminish inflammation and assist muscle recovery. Expect an intense experience: Each pool is equipped with jets that prevent your tiny body hairs from trapping air bubbles against your skin and warming them. If you don’t feel entirely recuperated after the sauna and cold plunge, consider adding on one of the center’s other services, like cupping; the ammortal chamber, which pumps out electromagnetic waves to stimulate cellular activity; or the Lymphatic Flowpresso, multicycle compression therapy that’s purported to reduce swelling and gently guide fluids from your extremities to your core. Denver Sports Recovery is in the process of expanding into the neighboring building, so you can expect a new co-working space, a rentable conference room, and a studio for group fitness classes soon.
