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Saunas have been part of wellness routines for centuries, but the sauna you’ll find at a modern recovery studio often isn’t the one you’re picturing. Most new studios in Dubai, including Beit Sisu, use infrared saunas rather than traditional ones.

So what’s actually the difference, and does it matter which one you choose? Here’s a simple guide.

How a traditional sauna works

A traditional sauna, the classic Finnish style, heats the air in the room, usually with an electric or wood-burning stove topped with stones. Pouring water over the stones creates bursts of steam.

Because the air itself is doing the heating, traditional saunas run hot, often somewhere around 80–100°C. That intense heat is part of the appeal for many people, but it can feel overwhelming, especially for beginners or anyone who doesn’t tolerate heat well.

How an infrared sauna works

An infrared sauna uses infrared heaters to warm your body directly, rather than heating all the air around you first. It’s similar to the feeling of sunshine on your skin on a cool day: the air isn’t especially hot, but you feel the warmth right away.

The result is a gentler, more comfortable heat. At Beit Sisu, our full-spectrum infrared saunas run between 50 and 79°C, and you still work up a proper sweat.

The key differences at a glance

• What gets heated: traditional saunas heat the air; infrared saunas warm your body directly.
• Temperature: traditional saunas are often around 80–100°C; our infrared saunas run 50–79°C.
• How it feels: traditional heat is intense and steamy; infrared is a dry, gentler warmth many people find easier to relax in.
• Session length: because infrared is more comfortable, most people can stay in longer and get more out of each session.
• Steam: traditional saunas use water on hot stones for steam; infrared saunas are dry.

Which one is better?

Neither is “better”. They’re different experiences. If you love intense heat and steam, a traditional sauna might be your thing. If you want to relax, unwind and sweat without feeling overwhelmed, infrared is a great place to start, and it’s especially popular with first-timers.

Infrared also pairs perfectly with cold plunging. Because the heat is gentler, it’s easy to alternate between the sauna and an ice bath several times in one session. That’s the idea behind contrast therapy.

Why people use infrared saunas

People come to infrared saunas for different reasons:

• Relaxation and better sleep: a session helps your body switch into its “rest” mode, and many guests sleep noticeably better afterwards.
• Muscle recovery: heat increases blood flow to tired muscles and helps ease soreness after training.
• Skin: sweating boosts circulation and leaves many people with a healthy glow.
• Stress relief: a quiet, private space to switch off, with no phone, no noise and no crowds.

What to expect at Beit Sisu

Every Beit Sisu suite is completely private. Inside your suite you’ll find:

• a full-spectrum infrared sauna (fits two people)
• a cold plunge kept between 3.5 and 8°C
• a red light therapy tower
• your own shower, with a towel and Gymskin shower products
• free filtered water and cups, or bring your own bottle and we’ll refill it

We keep each sauna at its maximum temperature during the day. If you’d prefer it a little cooler, just ask our team. You’ll still get the benefits at a lower temperature.

New to contrast therapy? A typical session is about 10 minutes in the sauna followed by 30 seconds to a minute in the cold plunge, repeated 3–4 times in an hour. Read Sauna or Cold Plunge First? for more on getting the order right, or our beginner’s guide to ice baths.

Who should check with a doctor first?

Saunas aren’t suitable for everyone. Please speak to your doctor before booking if you’re pregnant or breastfeeding, have a heart or cardiovascular condition, are prone to bleeding, or have any chronic health condition. Children under 13 aren’t permitted, and guests aged 13–17 must be accompanied by a parent or guardian.

Drink plenty of water before, during and after your session.

Book your infrared sauna session in Dubai Media City

Beit Sisu is inside the Arjaan by Rotana Hotel in Dubai Media City, a few minutes from Dubai Marina, JBR and Palm Jumeirah, with free valet parking. All sessions include the infrared sauna, cold plunge and red light therapy:

• 1 person: AED 160 (30 min) · AED 220 (60 min)
• 2 people: AED 200 (30 min) · AED 260 (60 min)
• First time? Try our Intro Offer: 3 × 60-minute sessions for AED 350

Learn more about our infrared saunas or book your session.

Cold plunging has gone from athletes’ secret to everyday wellness habit, and Dubai has caught on fast. But if you’ve never done it, the first question is always the same: how cold is it, and can I actually handle it?

Here’s everything you need to know before your first ice bath, from water temperature to what to do when you get out.

How cold is an ice bath?

At Beit Sisu, our cold plunges are kept between 3.5 and 8°C. That’s cold enough to trigger the body’s full response to cold water, but it’s controlled, clean and consistent every time. That’s the difference between a dedicated cold plunge and a bathtub full of ice that melts halfway through.

Our water is filtered around the clock, with ozone injected during filtration 24/7 and spa-grade, non-toxic sanitisers added daily, so it’s fresh for every guest.

What does it feel like the first time?

The first 30 seconds are the hardest. As you step in, your body reacts with a sharp intake of breath and faster breathing. This is a normal reflex, often called the cold shock response. It passes.

The trick is your breath. Slow, long exhales help your body settle. Most people find that after the first half-minute the cold becomes manageable, and many say it’s the calmest they’ve felt all day.

How long should you stay in?

There’s no prize for staying in longest. For your first few sessions, 30 seconds to a minute is a great place to start. As your body adapts over multiple visits, you can build up gradually. Plenty of regulars work towards around three minutes, but it’s a guide, not a goal.

Listen to your body. If you feel dizzy, numb or unwell, get out.

What happens after you get out?

You’ll feel a rush of energy and alertness. Cold exposure is known to trigger a release of dopamine and norepinephrine, the brain’s natural mood and focus boosters.

Shivering afterwards is completely normal. It’s simply your body warming itself back up. Let it happen naturally, or take a room-temperature shower. Avoid jumping straight into a very hot shower, which can be uncomfortable on cold skin.

Why do people do it?

People come to cold plunging for different reasons:

• Mood and focus: that post-plunge “high” is real, and it’s why many guests plunge before work.
• Recovery: cold water helps soothe sore, tired muscles after training.
• Stress resilience: short, controlled exposure to cold teaches your body to stay calm under pressure.
• Sleep: a morning plunge helps set your body clock for the day ahead.

Cold plunge on its own, or with a sauna?

You can book a private cold plunge on its own (15 or 30 minutes), or combine it with heat in a contrast therapy session, alternating between our infrared sauna and cold plunge. A typical contrast session is about 10 minutes in the sauna, followed by 30 seconds to a minute in the plunge, repeated 3–4 times in an hour.

Not sure which order to do it in? Read our guide: Sauna or Cold Plunge First?

Is cold plunging safe for everyone?

For most healthy adults, short cold plunges are safe. But please check with your doctor first if you have a heart condition, high blood pressure, are pregnant, or have any other medical condition. Never plunge after drinking alcohol, and always get out if you feel unwell.

What to bring to your first session

Just your swimsuit – we take care of the rest. At Beit Sisu, every room is completely private, with its own shower, a towel, Gymskin shower products and free filtered water with cups – or bring your own bottle and we’ll refill it. Showering before your plunge is required, so arrive a few minutes early.

Try your first ice bath in Dubai Media City

Beit Sisu is inside the Arjaan by Rotana Hotel in Dubai Media City, a few minutes from Dubai Marina, JBR and Palm Jumeirah, with free valet parking.

• Private cold plunge: from AED 85 (15 min) or AED 120 (30 min)
• Bring a friend: 2-person cold plunge, AED 160 (30 min)
• First time? Try our Intro Offer: 3 × 60-minute contrast therapy sessions for AED 350

Learn more about our cold plunges or book your session.

Want an ice bath at home or at your event? See our portable ice bath rental.

If you’ve booked your first contrast therapy session in Dubai, there’s one question almost every client asks before stepping into the suite: do you start hot or cold?

It’s a fair question. Heat and cold trigger opposite responses in the body, and the order you experience them in changes how you feel afterward — and how much benefit you actually get. Here’s how to think about it.

Why the Order Matters

Contrast therapy works by deliberately stressing the body with heat, then cold (or the reverse), forcing your circulatory and nervous systems to adapt quickly. That back-and-forth is where the benefit comes from — improved circulation, lower inflammation, and a nervous system that recovers from stress faster over time.

But heat and cold aren’t interchangeable in terms of when you use them. Each has a different job.

Sauna First: The Classic Approach

For most people visiting a wellness studio in Dubai — especially after a long day in the heat outside, ironically — starting with the infrared sauna makes sense.

Why it works well first:

• Warms up muscles and loosens the body before the shock of cold water
• Opens blood vessels (vasodilation), which makes the subsequent cold plunge feel more intense and effective
• Gives you a mental warm-up period to settle in before the harder part

A typical flow: about 10 minutes in the infrared sauna, followed by 30 seconds to 1 minute in the cold plunge, repeated 3–4 times in an hour. This is the sequence most first-timers at Beit Sisu in Dubai Media City are guided through, since it eases you into the experience rather than shocking the system cold.

Cold Plunge First: For a Specific Goal

Starting cold isn’t wrong — it’s just suited to a different goal.

Why some people do this instead:

• Better for an energy or mood spike first thing in the morning, since cold exposure triggers a sharp rise in dopamine and norepinephrine
• Preferred by athletes doing recovery work who want to reduce inflammation and swelling before applying heat
• Some find it easier to get the “hard part” out of the way early, rather than anticipating it after relaxing in the sauna

If your main goal is an energy boost or muscle recovery after training, cold-first is worth trying.

What About Doing Both, More Than Once?

Advanced contrast therapy — alternating between sauna and cold plunge two or three times in one session — pushes the cardiovascular system harder and is popular with people already comfortable with the basics. It’s not necessary for beginners, but it’s an option once you know how your body responds.

A Few Rules That Apply Either Way

• Always end on cold. Finishing on cold water tightens blood vessels and leaves you feeling alert rather than drowsy — most people prefer this for the rest of their day.
• Hydrate before you start. Both heat and cold exposure are demanding on the body; arrive hydrated rather than trying to catch up afterward.
• Don’t force the time. 30 seconds to 1 minute in the cold plunge is a good place to start, not a requirement. Building tolerance over multiple visits works better than pushing too hard on day one.

Try It for Yourself in Dubai Media City

At Beit Sisu, every suite is private and includes both an infrared sauna and a cold plunge, so you can experiment with the order that works for you — no waiting, no shared space. We’re inside Arjaan by Rotana in Dubai Media City, a short drive from JBR, Dubai Marina, and Palm Jumeirah, with complimentary valet parking.

Whether you’re new to contrast therapy or already have a routine, our team can walk you through pacing and temperature on your first visit. Book a session to find out which order works best for you.