Sauna and cold plunge at home: building a recovery room
A home recovery room pairs a sauna with a cold plunge and a shower, so you can move from heat to cold in a few steps. You need about 3 x 2.5 m, a dedicated circuit for the sauna, a socket for the plunge chiller, a floor drain and good ventilation. Ours start at AED 52,000.
Design conceptWhat goes in a recovery room
A recovery room has five parts: a sauna, a chilled cold plunge, a shower between them, a drained slip resistant floor and a place to cool down.
- A sauna, infrared or traditional, sized for one to four people.
- A cold plunge with a chiller and filter, set anywhere from 3 to 15°C.
- A shower between the two, to rinse before the plunge.
- A floor drain and slip resistant floor, because water will be everywhere.
- Somewhere to sit and cool down.
Ice bath or chilled plunge?
An ice bath filled with bags of ice works, but it is messy and the water warms quickly. A plunge with a chiller holds a set temperature, filters the water, and is ready whenever you are. A plunge with chiller added to any project starts at AED 14,500.
Space and services
Plan on about 3 x 2.5 m in total, a dedicated circuit for the sauna, a socket for the chiller and a floor drain.
| Item | Space | Services |
|---|---|---|
| Sauna | 1.2 x 1.2 m to 2 x 2 m | Dedicated circuit |
| Cold plunge | About 1.8 x 0.8 m | Socket for chiller, drain nearby |
| Shower | 0.9 x 0.9 m | Water and drain |
A note on safety
Contrast therapy is popular for recovery and wellbeing, but it puts stress on the heart and blood pressure. Start with short sessions, never plunge alone after drinking, and check with your doctor first if you have a heart condition or high blood pressure.
Questions
How cold is a cold plunge?
Most people use a cold plunge between 3 and 15°C. Our plunges come with a chiller so you can set the temperature, and a filter so the water stays clean between changes.
Are saunas good for your health?
Regular sauna use is linked in long running Finnish research with better cardiovascular health, and many people use it for relaxation and recovery. It is not a treatment for any condition. Check with your doctor first if you are pregnant or have a heart condition or high blood pressure.
How much space do I need for a home sauna?
A two person infrared sauna fits in about 1.2 x 1.2 m. A comfortable traditional sauna for three or four people needs around 2 x 2 m with a ceiling height of 2.1 to 2.4 m. We can also build into an unused bathroom, a room under the stairs or a corner of a home gym.
How much does a home sauna cost in Dubai?
A built in infrared sauna from Sauna Spaces starts at AED 18,500, a traditional Finnish sauna for a 2 x 2 m room starts at AED 26,500, and a hybrid sauna starts at AED 29,500. Prices include design, supply and installation in Dubai and exclude VAT. Your final price depends on size, timber, heater and finish.