Cold plunges have been making waves in the wellness world for good reason. They can boost your immune system, improve circulation, and leave you feeling invigorated—almost like you can take on the world. But before you jump into that icy water, it’s important to understand the best practices for safe cold plunging to ensure you get all the benefits without putting yourself at risk. Let’s guide you through how to safely take the plunge, the benefits you can expect, and a few products that can help you do it right.
1. Understanding Cold Plunges
Cold plunging, also known as cold water immersion, is when you immerse your body in cold water—typically between 50-60°F (10-15°C)—for a few minutes at a time. The practice is popular among athletes for muscle recovery, and it’s gaining popularity among everyday people for its mental health benefits, energy boost, and its role in reducing inflammation. But, as beneficial as cold plunges can be, they also carry some risks if you’re not prepared. That’s why safety is key.
2. Start with Gradual Exposure
If you’re new to cold plunging, you don’t want to just jump into freezing water right away—that could shock your system. Start with gradual exposure to cold. You could start by ending your showers with 30 seconds of cold water, then gradually increasing the time each day until you feel comfortable. Once you’ve adapted to cold showers, you can consider moving on to full cold plunges.
Product Suggestion: Handheld Shower Head
Using a handheld shower head like the AquaDance High Pressure 6-Setting Handheld Shower (available on Amazon, highly rated, and well-reviewed) can help you gradually introduce cold water to different parts of your body, making it easier to adapt. You can find it here.
3. Always Monitor the Water Temperature
Cold water immersion is effective only when it’s in the right temperature range. You don’t want it to be too cold or too warm. Keeping the temperature between 50-60°F is ideal. Water colder than that can increase the risk of hypothermia, especially if you are not yet adapted to the cold.
Consider investing in a pool thermometer to make sure your water temperature stays within a safe range. Ambient Weather WS-14 Thermometer is an easy-to-use option available on Amazon. It’s highly rated, and it’s great for consistently monitoring your cold plunge tub or outdoor pool.
4. Limit Your Time in Cold Water
Your body isn’t meant to stay submerged in cold water for extended periods. Start with short sessions, like 1-2 minutes, and gradually work your way up, but always keep the total time under 10 minutes to reduce any risk of hypothermia or other negative effects. Pay attention to your body. If you start shivering uncontrollably or feel too uncomfortable, it’s time to get out.
A good way to keep track of time is by using a waterproof timer. The Coleman Digital Timer is highly rated and perfect for keeping track of your immersion sessions without fuss. You can find it on Amazon and have it nearby during your plunge.
5. Focus on Your Breathing
Breathing is one of the most important aspects of cold plunging. When you first step into cold water, your body naturally wants to go into “panic mode.” The shock often makes you gasp or hyperventilate. To counteract this, focus on slow, deep breaths. Practicing the Wim Hof Method—breathing exercises designed specifically for cold exposure—can help you get through the first difficult moments and feel more in control.
If you’re interested, you could read “The Wim Hof Method: Activate Your Full Human Potential” by Wim Hof himself, available on Amazon. The book offers more insight into breathing techniques, how they help with cold exposure, and how to stay calm under icy conditions.
6. Never Go Alone
When you’re cold plunging, always make safety a priority. That means never plunging alone, especially when you’re just starting out. It’s best to have someone nearby in case something goes wrong. Cold plunging can cause your heart rate to fluctuate or make you lightheaded, and it’s better to have someone who can help if needed. If you have a buddy to plunge with, it’s also more fun and motivational!
7. Warm Up Gradually Afterwards
After you’ve finished your cold plunge, it’s crucial that you warm up slowly and effectively. Don’t jump straight into a hot shower or use very hot water, as it can cause a drastic change in your blood pressure. Instead, wrap yourself in a warm towel or robe and sip on a hot beverage.
Product Suggestion: Microfiber Towel
A fast-drying microfiber towel like the Youphoria Microfiber Travel Towel (highly rated on Amazon) is perfect for warming up after a cold plunge. It’s absorbent, soft on your skin, and convenient for cold plunging at home or outdoors.
8. Consider the Health Benefits
Understanding the health benefits can help motivate you to keep up with the practice. Cold plunges can help you boost circulation, reduce muscle soreness, alleviate inflammation, and even enhance your mood. The endorphin release you get after a successful cold plunge is often described as euphoric, which is why people continue doing it even though it can feel quite challenging at first.
9. Use a Cold Plunge Tub
If you don’t have access to a lake or pool, you can create your own cold plunge setup at home. Cold plunge tubs are available online and can make it much easier for you to integrate the practice into your routine. For instance, the Cold Pod Ice Bath Tub is a popular, foldable option on Amazon with great reviews. It’s portable, durable, and perfect if you’re tight on space but want to start cold plunging at home.
10. Know the Contraindications
Cold plunging isn’t for everyone, and that’s okay. If you have a history of cardiovascular issues, high blood pressure, or respiratory conditions, it’s best to consult a doctor before you begin cold plunging. It can place sudden stress on the heart and cardiovascular system, so knowing your own health status is crucial before you jump in.
11. Practice Consistency, Not Extremes
Like any wellness practice, consistency is key. Cold plunging once will feel invigorating, but the real benefits come when you make it part of your regular routine. You don’t need to go to extremes to reap the rewards—cold plunging two to three times a week is more than enough to enjoy both the physical and mental benefits. It’s all about finding what works best for you.
12. Set Up a Routine
Having a consistent routine can make cold plunging less intimidating. If you’re struggling to keep it up, try scheduling your plunges at the same time each day. Some people find early morning plunges work well, as it’s a fast way to wake up and feel ready for the day. Others prefer an evening plunge to relax after work. Experiment with different times to see what works best for you.
13. Use Protective Gear for Extra Comfort
If you’re feeling extra nervous about the cold, there are some products that can help you ease into it. For instance, neoprene gloves and socks can help keep your extremities warm during a cold plunge. Look for neoprene gear like the Skyone Neoprene Gloves and Socks, available on Amazon. They’re specifically made to keep your hands and feet insulated even in cold water, helping you endure your session more comfortably.
14. Stay Mindful and Focused
A large part of cold plunging is the mental challenge. It requires focus and presence to override your natural instinct to avoid discomfort. This is why many people find it to be an excellent exercise in mindfulness. While you’re in the cold water, try to focus on your breathing and how your body feels without letting your mind drift into panic. This kind of mindfulness can translate to other areas of your life, helping you handle stress more effectively.
15. Celebrate Small Wins
Cold plunging is not easy, and it’s okay to admit that! Each time you step into the cold water, you’re challenging yourself, and that’s worth celebrating. Take note of your progress, whether it’s being able to stay in a few seconds longer or feeling less anxious about the cold. Recognizing your progress can keep you motivated and help you create a long-lasting habit.
16. Make It a Community Activity
Cold plunging is gaining traction for a reason—and that reason is community. There’s something about plunging into cold water with others that creates a sense of connection. Look for local groups that meet for cold plunges, or ask your friends to join you. Sharing the experience with others can make it more enjoyable and keep you accountable.
17. Hydrate and Nourish Your Body
Cold plunging can take a toll on your body, so it’s important to hydrate properly and eat a nutritious meal afterward. Drinking water or herbal tea after your plunge helps your body recover, and having a balanced meal can restore energy. Hydro Flask Water Bottles are popular for keeping your beverages hot or cold, and they’re highly rated on Amazon for a reason. Consider keeping one nearby so you can hydrate immediately after your session.
18. Track Your Experience
Keeping track of your cold plunge experience can help you understand what works best for you. You might want to keep a journal, writing down how you feel before and after each plunge. This can help you notice trends—like what time of day feels best or how your mood changes over time. It can also be motivating to look back and see how far you’ve come since your first plunge.
19. Listen to Your Body
This might be the most important tip of all: always listen to your body. Cold plunging is a powerful tool, but it’s not worth pushing yourself to a dangerous level. If something doesn’t feel right, trust that feeling and get out of the water. Over time, you’ll learn the difference between the normal discomfort of cold exposure and genuine danger.
20. Enjoy the Process
Finally, remember to enjoy the process. Cold plunging is about stepping outside your comfort zone, but it’s also about embracing the invigorating benefits that come with it. The rush of endorphins, the sense of achievement, and the improved resilience are all reasons why people continue to make cold plunges a part of their routines.
Take your time, respect your body’s limits, and enjoy the journey of building a new relationship with cold exposure.