What to Bring to a Sauna and Plunge Visit in a Minnesota Winter

Packing for a January visit

A sauna and plunge visit in July takes a towel and a bottle of water. In January in East Bethel, the same visit starts with a car that is below zero and ends with damp skin, a 40°F plunge behind you and a walk back across a parking lot on Highway 65. When the weather is working against you, the bag matters.

This guide covers what to bring to a sauna session at 5D Wellness and a plunge afterward: what to drink, what to wear for the walk in and out, what to pack for the water, and which questions are worth asking the studio before you leave home.

Water first: what to drink and carry

Start with the bottle. Sweating pulls fluid out of you, and Cleveland Clinic names dehydration as one of the biggest sauna risks, with thirst, headaches, muscle cramps and confusion as the signs. Its advice is plain: drink water before and after a session. It also mentions electrolyte drinks as an option for refueling afterward.

Harvard Health gives a number to work with: two to four glasses of cool water after each sauna. A one-liter bottle you fill before you leave the house, plus a second one for the drive home, covers that without much thought.

A few other habits from the same sources are worth packing into your plan rather than your bag:

• Skip alcohol before a sauna. Both Cleveland Clinic and Harvard Health say to avoid it.
• Start short if you are new. Cleveland Clinic suggests beginning around five minutes and adding time gradually, and it describes infrared rooms as running roughly 110 to 135°F, cooler than a traditional sauna.
• If you feel dizzy or unwell, leave the room. That one is from every source above.

If you have questions about whether a sauna or plunge suits your own situation, ask a healthcare provider before you book. That's a conversation for your doctor, not a packing list.

Getting from the car to the door

Most of the gear that matters in winter has nothing to do with the sauna. It's what keeps the minutes outside comfortable.

• Boots with real grip. Parking lots in East Bethel, Ham Lake and Andover stay icy long after the last snowfall. Wear the boots you trust.
• Slip-on shoes for the way out. Pack a pair of sandals or easy shoes so you are not lacing boots over damp feet.
• A warm hat and mittens. Your hair may still be damp when you head back to the car. A hat keeps the wind off.
• A bigger coat than you think. You will be pulling it on over loose, dry layers rather than a stack of work clothes.
• A warm car. Start it a few minutes before you walk out, if you can do that from the door.

If you are curious how a studio visit compares with a winter charity jump, we wrote about how a studio plunge differs from the Anoka County Polar Plunge. The short version: one is a short, planned stop in a heated building, and the other is a parking-lot crowd at the lake.

For the plunge

If you plan to add the plunge at 5D Wellness, the water sits at 40°F, and our post on what 100°F to 40°F water is like walks through the contrast. Pack for it like this:

• A swimsuit. Wear it under your clothes if the drive is short, or bring it in your bag.
• A towel you can wrap fully. Cleveland Clinic's plunge guidance is to dry off quickly and put on warm clothes, so the towel should be one you actually like using.
• Warm dry clothes. A fleece layer, dry socks and a soft hat go on first and everything else follows.
• Sandals for wet floors. Bare feet and a slick floor are a poor match.
• A plastic bag. Your swimsuit and towel will leave the building damp. A bag keeps them off your seat.
• A hair tie. If you have long hair, tie it up before you get in.

On pacing, the same Cleveland Clinic page says a plunge session should never go past five minutes and suggests beginners stay in for one or two. It also says not to push through something that does not feel right. Think of those as a ceiling, not a target.

Contrast sessions at 5D run sauna, then plunge, then repeat once more, over about 30 to 50 minutes. Pack for the whole stretch, including the part where you are rewarming, rather than only for the first few minutes.

What the studio gives you, and what to confirm

The infrared room is private. You choose from six preset programs plus a quick-start mode and set the intensity that feels right to you. The studio is at 18447 Highway 65 NE, Suite C, in East Bethel, and it is staffed seven days a week from 8 AM to 4 PM. Members have access around the clock. No membership is required for a visit.

What the site doesn't say is whether towels, robes, lockers or showers are provided. We'd rather you ask than guess, so call (612) 322-9989 during staffed hours and confirm before you pack. If the answer is no, you know what to add. If it's yes, you carry less up the sidewalk in January.

A simple packing list

• Water bottle, filled
• Electrolyte drink, if you like one
• Swimsuit, if you are plunging
• Towel, unless the studio confirms one is provided
• Dry change of clothes and dry socks
• Warm hat and mittens
• Boots with grip, plus sandals or slip-ons
• Plastic bag for wet gear
• Hair tie
• Phone, ID and your booking details

Keep the bag by the door

Winter visits go smoother when the bag is already packed. Keep a bin by the door for the towel, swimsuit, socks and hat, and refill the water bottle on your way out. When you are ready, you can book a visit and know the bag is waiting.

Frequently Asked Questions

Do I need to bring my own towel?

Check with the studio before you go. The infrared sauna page does not list towels, so call (612) 322-9989 during staffed hours, 8 AM to 4 PM, seven days a week. If you cannot confirm, pack one.

How much water should I bring?

Bring a bottle for before and another for after. Harvard Health suggests two to four glasses of cool water after a sauna, and Cleveland Clinic also mentions electrolyte drinks.

Should I wear a swimsuit?

Pack one if you plan to use the plunge, along with a dry change of clothes. Confirm the room details with the studio when you call.

Can I have a drink before I go?

Both Cleveland Clinic and Harvard Health advise skipping alcohol around sauna use. Water is the better choice before a visit.

This article is for general wellness and educational purposes only and is not medical advice. 5D Wellness services are not a substitute for professional medical care. Results vary by individual. Consult a qualified healthcare provider before starting any new wellness practice, especially if you are pregnant or have a medical condition.