Why Sydney Is Trading Happy Hour for Sauna, Ice & Steam

By Anthony Simonetta, Co-Founder of XtraClubs

Wellness clubs have traditionally been marked as a luxury, a ‘nice-to-have’, but that’s changed in recent years. In the US, sauna and cold plunge use has surged by around 40% in the past two years. Australia is following the same curve, with Sydney leading the way.

The reason isn’t just a fad; it’s research catching up to what Finnish and Nordic cultures have known for centuries. A global survey of regular sauna users found consistent reports of better mood and improved sleep. Recent studies link regular sauna use to reduced symptoms of depression and anxiety, and even a lower long-term risk of psychosis. At a time when mental health awareness is surging, and the pace of city life is only accelerating, more people are looking to wellness clubs the same way they view the gym.

They’re not just for athletes 

When XtraClubs first opened, we expected to see athletes and the bio-hacker crowd. Some of our members fit that profile, sure—but most don’t.

The people I see most often are parents who’ve carved out 45 minutes between school drop-off and their first meeting. They’re professionals decompressing on the way home instead of opening a bottle of wine. Older Sydneysiders come to manage joint pain or sleep issues. And because we’re open outside of the traditional 9-to-5, shift workers finally have a relaxing place to go before 11 p.m.

How to get the benefits

Visit often, using the facilities at your own pace. Frequency beats duration every time. Three sessions up to 90 minutes per week is more valuable than a longer session once a month.

Alternate between hot and cold. A typical cycle is 10-to-15 minutes in the Finnish sauna, followed by 2 to 3 minutes in an ice bath. XtraClubs ice baths are maintained at the constant temperatures of  3°C-to-5°C and 10°C-to-12°C, This cycle is then complemented by a few minutes of rest, and use of the infrared sauna and steam room.

Hydrate. A sauna session can extract near a litre of fluid from your body. Be sure to hydrate, by filling up at the chilled water fountains at the clubs.

Mix your heat sources. Traditional Finnish saunas, infrared cabins and steam rooms all work differently. Finnish saunas (we have the Southern Hemisphere’s largest, hand-built to seat 35) deliver intense dry heat that drives cardiovascular adaptation. Infrared works at a gentler temperature but penetrates deeper into muscle tissue. The steam room, held at a humid 45°C, is a gentle option for your skin and respiratory system. Most members rotate between them depending on how their body feels that day.

Treat it as a practice, not an event. This is the one that matters most. The benefits compound. Block it into your week the way you would a gym session or a coffee with a friend.

A club that works to your schedule

Because consistency is critical seeing health benefits, we’ve designed XtraClubs to be open from 6 a.m. to 11 p.m. Members can swipe on their own schedule and stay as long as they want. Our memberships start from $18.95 per week, which works out to less than a few takeaway coffees each week.

XtraClubs has locations in Bondi Junction, Green Square, Marrickville and Manly, with more on the way. Find your nearest club at xtraclubs.au.