Guides · Quartz Hill, CA
Read before you book
The questions we hear every day, answered straight. Each one takes about four minutes and tells you exactly what to book.
Cold plunge
How long, how cold, plunge vs ice bath, how to breathe, and who should check first.
- Guide4 min
How long should you stay in a cold plunge?
Start with one to two minutes. Most regulars settle at two to five minutes in 41°F water, and about 11 minutes total per week across sessions is plenty. At Revive, six minutes earns your spot in the 6-Minute Club.
Read the answer - Guide4 min
How to cold plunge for the first time
Breathe slowly before you get in, enter in one steady motion, and spend the first 30 seconds exhaling longer than you inhale. Aim for one to two minutes, then warm up naturally. At Revive a coach does all of this with you, step by step.
Read the answer - Guide3 min
What temperature should a cold plunge be?
Anything from about 40 to 59°F works. Warmer water (50 to 59°F) needs 5 to 10 minutes; colder water (40 to 45°F) does the same job in 2 to 4 minutes. Revive holds the plunge at a brisk, steady 41°F and coaches you through the shorter, sharper session.
Read the answer - Guide4 min
Sauna first or cold plunge first?
Sauna first, then a quick shower, then the cold plunge. Heat warms the muscles and makes the cold easier to enter, and finishing cold leaves you alert and clear for hours. At Revive it is always this order, in one pass: our infrared saunas stay completely dry inside, so nobody goes back in after plunging.
Read the answer - Guide4 min
What is contrast therapy?
Contrast therapy is heat followed by cold on purpose, most often an infrared sauna and then a cold plunge. Heat widens blood vessels, cold narrows them, and the switch acts like a pump for circulation. People use it for soreness, stiffness, energy and a clear head.
Read the answer - Guide4 min
Is cold plunging good for women?
Yes. Women get the same mood, energy and recovery benefits from cold plunging as men. Two differences matter: women tend to feel the cold sooner, so shorter sessions are smart, and comfort can shift across the menstrual cycle. Check with your doctor if you are pregnant or trying to conceive.
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Who should check with a doctor before a cold plunge?
Ask your doctor first if you are pregnant, have a heart condition or uncontrolled high blood pressure, have Raynaud's, are recovering from surgery, or have a seizure disorder. Healthy adults can plunge safely with a coach. When in doubt, ask; a two-minute phone call is cheaper than a bad day.
Read the answer - Guide4 min
Cold plunge vs ice bath: is there a difference?
Both are cold water immersion, and your body cannot tell the difference between a degree of ice water and a degree of chilled water. An ice bath is a tub you fill with water and bags of ice; the temperature is a guess and it warms as you sit. A cold plunge is a purpose-built tub that chills, filters and holds the water at a set temperature, so every session is the same and the water is clean.
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Infrared sauna
Infrared vs traditional, your first session, what to wear, and sauna when sick.
- Guide4 min
Infrared sauna vs traditional sauna: which should you book?
A traditional sauna heats the air to 170 to 200°F and you absorb heat from it. An infrared sauna uses light to warm your body directly at a gentler 120 to 150°F, so you can stay longer and sweat just as much. Both are good for you; infrared is easier for most people to actually enjoy for 30 minutes.
Read the answer - Guide4 min
Your first infrared sauna: how long, what to wear, what to do after
Plan on 20 to 30 minutes, wear a swimsuit, shorts or just a towel, and drink a big glass of water before and after. Afterward, cool down slowly, rinse, and rehydrate. Booked the cold plunge too? Rinse off first, then head to the tub.
Read the answer - Guide3 min
Should you sauna or cold plunge when you're sick?
If you have a fever, body aches or chest symptoms, skip both and rest. With a mild head cold and no fever, a short, gentle sauna can feel good, but hold off on the cold plunge until you are well. Cold water is a stressor, and a sick body does not need another one.
Read the answer - Guide3 min
What should you wear in an infrared sauna?
Wear as little as you are comfortable in: a swimsuit, loose cotton shorts and a sports bra, or just a towel. Infrared works by reaching your skin, so bare skin and light natural fabrics get the most out of the session. Leave jewelry, watches, lotion and tight synthetic workout gear outside the cabin.
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Soreness and injuries
Heat or ice, pulled hamstrings, and what to book when something hurts.
- Guide4 min
Heat or ice for sore muscles? A simple rule
Cold for anything new, hot and swollen (the first 48 hours after a tweak or sprain). Heat for stiffness, tightness and old aches without swelling. For normal post-workout soreness, either works: cold if you want less soreness tomorrow, heat if you want to feel loose tonight, or both with contrast therapy.
Read the answer - Guide5 min
Pulled hamstring: what actually helps in the first week
Days one and two: rest it, cool it and compress it. Days three to seven: gentle, pain-free movement, light heat before moving, and keep the compression going. Massage and stretching come after the first week. If you felt a pop, cannot walk normally, or see heavy bruising, have a doctor look at it first.
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How it works
Plain-English explainers for compression, PEMF, red light, the oxygen bar and the rest of the menu.
- Guide4 min
What is compression therapy, and what does it feel like?
Compression therapy is 30 minutes in air-filled sleeves (ours are Normatec) that inflate from your feet up in slow waves, then release. It feels like a firm, rhythmic massage. People use it for heavy legs, swelling, soreness after training and long days on their feet.
Read the answer - Guide4 min
What is PEMF therapy, in plain English
PEMF stands for pulsed electromagnetic field. You lie on a mat that pulses low-frequency magnetic fields through your body for 20 minutes. You do not feel the pulses; you feel warmth and deep relaxation. People use it for chronic aches, stiffness, stress and sleep. Skip it if you have a pacemaker or are pregnant.
Read the answer - Guide3 min
What is an oxygen bar, and is it worth 15 minutes?
An oxygen bar lets you breathe concentrated oxygen (around 90 percent, versus 21 percent in normal air) through a soft tube under your nose for 10 to 20 minutes, usually with a light aroma like eucalyptus or lavender. People use it as a quick, calm pick-me-up between other services. It is relaxing and low-risk for healthy adults; it is not a treatment.
Read the answer - Guide4 min
How often should you do red light therapy?
For most goals, three to five sessions a week for the first four to eight weeks, 10 to 20 minutes each, then one or two sessions a week to maintain. Red light works through small, repeated doses; a long session once a month does little. Consistency over six weeks is what produces visible change.
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