16 Benefits and Expert Tips on How to Cold Plunge Safely

Cold plunging can initially feel daunting, but it’s simpler than you think. You might be curious about the health benefits and how cold plunging works. Then, once you have some of the basic information, the idea of getting in that cold water sounds fun and refreshing. But how do you do it? This guide covers everything you need to know about DIY cold plunge, from its health benefits to the step-by-step process. You’ll find tips to help you start and maintain this refreshing practice, which enhances your mental and physical well-being.
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Once you understand cold plunge, the GoPolar cold plunge app can enhance your experience. This useful tool helps track your progress and customize your routine and goals, optimizing your health benefits.

What is a Cold Plunge?

Cold plunging is a form of immersive cold therapy in which you spend an extended period in cold water. Generally, this means water under 59 degrees for anywhere from 2 to 15 minutes, though there are different outcomes based on how cold the water is and how long you submerge.

People have been using cold water as therapy for centuries, so the exact definition of a cold plunge can vary. But it can be anything from cutting a hole in the ice above a frozen lake to taking a cold shower. Before the recent boom in cold plunge tech, it wouldn’t be surprising to find athletes taking ice baths in kiddie pools or plastic trash cans. Now, you can buy all-in-one plunge tubs for your home, which removes the need for ice altogether. How you choose to submerge is all up to you. 

The Health Benefits of Cold Plunging

The health benefits of cold plunging include:

• Reduced muscle soreness and improved recovery after intense exercise
• Decreased inflammation
• Improved circulation
• Boosted immunity
• Enhanced mood

Cold plunging can even help you sleep better, improve your resilience to stress, and boost your metabolism for better weight management. 

The History of Cold Plunging

Cold plunging isn’t a new trend; it has been around for centuries. The practice has roots in ancient Roman, Greek, and Nordic cultures and has been used by athletes for decades. In recent years, cold therapy has gained popularity among the general public, thanks partly to the internet and the influence of wellness advocates like Wim Hof.

10 Potential Benefits of Taking a Cold Plunge

1. Improved Heart Health

Research demonstrates that cold plunges improve heart health. A 2016 review found several studies indicating that cold water therapy:

• Boosts blood flow
• Reduces heart rate
• Improves cardiovascular health

Cold exposure causes blood vessels to constrict and dilate once you get out of the cold. This process helps your circulation, especially to your heart. If you have any underlying heart conditions, talk to your doctor before trying cold plunges.

2. Improved Metabolism

The same 2016 review suggests that cold plunges may have beneficial effects on:

• Metabolism and body fat
• Reduced risk of metabolic diseases
• Reduced body fat

Cold exposure activates brown fat, a type of fat that generates heat to help maintain body temperature. This process burns calories and may help counteract irregular metabolic function. 

3. Reduced Pain

There’s a reason ice baths have been recommended for sore muscles for generations — according to a 2022 review, numerous studies have shown that cold water therapy can:

• Reduce swelling
• Lessen the perception of pain in the body
• Speed muscle recovery

4. Boosted Mood

A cold plunge results in a temporary mood boost that may extend to long-term mental health benefits, including reduced anxiety and depression. Cold exposure activates your sympathetic nervous system, which triggers a flood of mood-boosting hormones like norepinephrine.

5. Improved Insulin Sensitivity

According to a 2022 review, numerous studies have shown that voluntary cold water exposure can improve insulin sensitivity and reduce insulin resistance. 

6. Stronger Immune System

In a 2016 study on cold showering having a similar impact to cold plunging, researchers found the practice may improve the immune system of otherwise healthy adults. Showering in cold water, or for at least 30 seconds, resulted in a 29% reduction in sick days in participants. By comparison, regular physical activity resulted in a 35% reduction in sick leave. 

7. Cold Plunge Benefits: Reduced Inflammation

Cold plunges have been heavily associated with reduced inflammation. Since heightened inflammation is associated with several chronic conditions, this could stave off disease. 

8. Cold Plunge Benefits: Serves as a Workout Recovery Tool

It is common to experience muscle soreness after an intense workout or athletic 

competition, mainly if you are a distance runner or engage in HIIT exercises. For this reason, many people turn to cold plunging to aid recovery.

Cold Water Immersion for Post-Exercise Recovery

A review published in the Journal of Sports Medicine found that cold water immersion was an effective recovery tool after high-intensity exercises. Researchers noted that those who used cold water immersion also had lower markers of muscle damage and delayed-onset muscle soreness after high-intensity exercise than people who only used passive recovery. 

9. Building Mental Resilience and Discipline

Consistent exposure to cold temperatures allows the mind to get comfortable in discomfort, improving its ability to deal with other types of stress. 

“Teaching the body how to handle extremes, especially within our ice baths, starts to teach the body and mind that you are in control," adds Leary. "Not only is there pure satisfaction in accomplishing something difficult, but the more you incorporate ice baths into your routine you will find that there are simple practical practices that put you back in control and inevitably teach you how to handle any stress better." 

10. Rejuvenation

Cold exposure is also thought to have positive effects on the skin. Cold water can constrict blood vessels and decrease inflammation, temporarily giving the skin a more radiant appearance.

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How To Cold Plunge Properly

Cold plunging, also known as cold water therapy, involves immersing oneself in cold water for a short period. The temperatures usually start at around 50°F and can go much colder. Cold plunging can help reduce muscle soreness, boost immunity, and improve mood. 

Here’s how to do it safely: 

1. Prepare Yourself Physically and Mentally

Pick where to take your first plunge. You’ll want to prepare yourself – physically and mentally.

2. Practice Breathing Techniques

Dipping yourself into icy waters is a mental workout. Your breath is the most powerful tool for getting your mind working for you rather than against you. All cold plungers have their breadth of choice. Some use box breathing, and others focus on extending their exhales to calm the nervous system. 

But many cold plungers (myself included) go with the Wim Hof method. Created by the “Ice Man” himself, this method combines deep and rhythmic breathing with breath holds. Hof claims this increases oxygen in the blood, allowing deeper breath holds over time. 

To learn the Wim Hof method, check out this video: Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace)

3. Choose the Right Temperature  

Don’t go to extremes from the get-go! With a cold plunge, slow and steady wins every time. If you’re sensitive to cold, start between 50 and 60 degrees F. The water should feel uncomfortably cold but still safe. The more you cold plunge, the more your cold tolerance will build. Then, you can start dropping a degree every week or so if you want more.

4. Pick How Long to Plunge

As with temperature, how long a cold plunge will vary from person to person. But initially, it’s best to start small, with around 1-2 minutes—maybe even less if you’re uber-sensitive to cold. It’s the first minute or less, the real mind game. Set a timer so you won’t stare at the clock nonstop and focus on breathing. 

If you start shivering, it might be time to get out. As you get more comfortable, you can increase the time. It’s said that the best benefits of a cold plunge come from 2-10 minutes. But listen to your body and find the correct dose for you. 

5. Work Your Way In

The most significant benefits of cold plunge come from full submersion (aka everything from the neck down). Some cold plungers even dunk their heads! But you don’t have to fully submerge yourself from the start – especially if you’re super sensitive. You could even just start by dipping my legs. Start small and build up your tolerance gradually. There’s no reward for pushing your body to the limits.

6. Warming Up Afterward 

While your first instinct after a cold plunge may be to jump into a hot shower, don’t! The sudden temperature change could cause you to pass out. It’s better to raise your temperature gradually. If you’re cold plunging outdoors, step one is to get inside. 

• Put on something warm and comfy, and do light movement and deep breathing. 
• Sip on a cup of hot tea. 
• Give your body a chance to come back into balance naturally. 
• Just be careful. The warming process involves intense shivering, so don’t burn yourself with a hot beverage.

7. Have a Buddy

Everything’s better with a friend, including cold plunging. This gives you the moral support to stick it out when you want to get out. Plus, it just makes it more fun AND safer in case you:

• Slip and fall
• Feel lightheaded
• Need a helping hand for whatever reason

Experience the Transformative Effects of Cold Plunging

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge or cold shower and sauna sessions with your Apple watch
• Review your heart rate during a session, after your plunge or sauna session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community
• Find best spots to cold plunge in your area 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

How Do I Cold Plunge at Home?

DIY Cold Plunge at Home

To set up a cold plunge at home, you can start simply. Use an existing tub or shower as your basin. Fill with cold water and add ice for extra cooling. If you have never done any cold exposure, start with a water temperature of around 55°F. Store-bought ice bags can be pricey. Instead, make your large ice blocks using aluminum catering trays and your freezer. 

Getting Serious About Water Chilling, Filtering, and Sanitization

Eventually, managing ice becomes tedious. At that point, it’s time to get serious. No matter your approach, you should think about a few things:

• Water Chilling: How will the water get and remain cold? How cold do you need it?
• Filtering and Sanitization: Without anything, your water will get quite nasty within a few days. How will you filter large particles and sanitize unwanted algae and bacteria growth?
• The Basin: What will you get into? Is it large enough? Will you solve for insulation? Will you have a lid?

Chest Freezer Conversions for Cold Plunges

Chest freezer conversions are all-in-one tubs that chill water for you. They are the cheapest overall, and they include chilling. However, if anything breaks, you'll probably need to replace the whole thing. Chest freezer compressors are fairly undersized and weren't designed to chill 100 gallons all the time, so you'll be putting a lot of load on them.

There is no built-in filtering and sanitization, so you will need to solve this separately. I'm aware of no chest freezers that are actually watertight. You'll have to manually seal many seams with a product like JB Weld Water Weld, which is a long process. 

Ice Barrels, Inflatable Tubs, and Stock Tanks 

Here are simple alternatives that don't solve chilling or sanitization for you but they range from fairly cheap to oddly expensive: 

• Ice barrels
• Inflatable tubs
• Stock tanks 

These are the same as using your tub since you'll need to manage ice and replace the water often.

Downsides of Using Stock Tanks

Many people use stock tanks. I don't think these are any better than the cheaper tubs you can get online. They include no lid and are horribly insulated. Metal stock tanks are basically heat sinks, which makes their total operating cost significantly higher unless you insulate them well. 

Readily-Made Cold Plunges

There are many options on the market, including:

• The Cold Plunge ($5000)
• Odin Ice Bath ($6900)
• Polar Monkeys ($2800)
• ModPlunge ($3000) and more

A Cost-Effective Option

The price range reflects differences in design and chiller quality but only a little else. This is likely the best choice if you have the budget and prefer a low-effort option. Of the ones I looked at, the Modtub ModPlunge is the best. Their design was close to mine. It's one of the cheapest, comes with a warranty importantly, is well-insulated. 

A Well-Insulated Investment

Many plunges on the market are not well insulated, so need larger chillers. Importantly, the ModPlunge uses standard plumbing parts that you can fix/replace by yourself if needed in the future. If I were to buy one, it'd be this one — no questions. Coupon code DIYALT gives you $100 off (best code available). 

A Cooler and Water Chiller 

I went with a huge cooler and water chiller for several reasons. A well-designed cooler solves insulation, which lowers operating cost significantly. It also comes watertight with a well-fitting lid and drainage hole. This build also lets me choose all the other components. Overall, it's about $1300 cheaper than buying pre-made. Buying the cooler first lets you have an ultra-insulated tub with which you can use ice until you decide to build the rest. 

Building Your Own DIY Cold Plunge 

I use a Grizzly 400 cooler, which is 400 liters (105 gallons) and easily fits my 6'2" 180 lbs body. There are a few alternatives, such as the Yeti Tundra 350-liter cooler, but it's quite a bit more expensive. The Grizzly is:

• Built well
• Well-fitting lid
• Excellent insulation
• Locking lid feature
• Comparable features at a cheaper price

Parts You'll Need for Your DIY Cold Plunge

Here are the major components. Shop around to get a good deal. 

Grizzly 400 Cooler

The best deal I found online was through WebstaurantStore. They quoted me $709. You can also sign up for a month-long trial of their Plus program for reduced shipping.

Danner Mag-Drive Pump

I chose a pump that pumps 1200 gallons per hour ($110 on Amazon), but many people are happy with the 950 gallons per hour model ($90 on Amazon). I lean slightly towards the larger one because it has a stronger flow rate. Don't get a cheap pump that will die on you.

Culligan HF-360B Whole House Filter

It's better to go larger than smaller on a filter. $33 on Amazon. Here are the replacement filters that I use: 

• Active Aqua 1/4 HP Chiller: This is smaller than chillers for many stock tank plans you may find online, because the cooler insulates so well. Frankly, it may be overpowered for my climate, but the next smaller size is 1/10 HP (see notes below about sizing estimates). As of June 2024, Amazon has the 1/4 HP for less than $600. 

You'll also need tubing and a few fittings. For my exact build, here's what I ordered:

• 10 feet × PVC Vinyl Flexible Tubing: 10 feet should be enough if you have a compact layout like mine, but the extra tube gives more flexibility. You can use any flexible tubing that's appropriate for water use outdoors. It's easiest to stick with a 3/4 inch inner diameter since that's the size we'll use for all other parts.

• 2 × Thick-Wall Through-Wall Pipe Fitting Bulkhead: This part goes through the holes in the cooler, creates a tight seal, and provides plumbing threads for you to screw into. You may be able to find something cheaper, but this worked well for me. Make sure it allows for 2 inches of thickness.

• 4-6+ × Plastic Barbed Hose Fitting Adapter: Since these are cheap, I recommend that you get a few extra so you're able to change the design slightly if you want, such as not screwing the filter into the pump. Since I use one Union Straight Connector (below), I needed 6 total.

• 1 10-pack box × Worm-Drive Clamps for Firm Hose and Tub

• 1 × Rectorseal T Plus 2 Pipe Thread Sealant (Amazon): This goes on all fitting threads to ensure a watertight seal. You can use any thread sealant, but get one that does not harden so that you'll be able to unscrew fittings if necessary. Some people use Teflon tape, but in my experience, thread sealant (also called pipe dope) is far more effective.

• (Optional) 2 × Plastic Cam-and-Groove Hose Couplings, male and female ends: This allows you to easily connect and disconnect from the cooler. If you wish to attach a hose semi-permanently instead, get two extra Plastic Barbed Hose Fitting Adapters.

• (Optional) 1 or 2 × PVC Union Straight Connector: These allow you to easily attach and detach tube sections from each other. You can skip this entirely, but it can be useful to be able to easily detach components without unfitting the barb fittings.

• (Optional) 2 × PVC On/Off Valve: This is only if you want to disconnect everything cleanly with no leaks. I did not do this, but you may want it. Alternatively, you can use cheap rubber stoppers to plug the inlet/outlet ports on the bulkheads. For tools, you'll need a flathead screwdriver to tighten the tube clamps, a 1-5/8 inch hole saw (Amazon) to cut holes in the side of the cooler, and a power drill. 

Build Process for Your DIY Cold Plunge

Ordering Parts

If you can find a Grizzly cooler locally, do that. If you buy online, the cooler will likely be delivered via freight and will likely arrive slowly. Make sure to order everything well ahead of time when you intend to build the cold plunge. The cooler is over 100 lbs, so it's best to have someone to help unload it. Or you can be like me and try to move it yourself.

Plan Out Your Build

Even if you follow my build exactly, make sure to lay out all your parts and have all the fittings you will need. Once you get started assembling everything, you don't want to realize you're missing something. 

Drill Holes in Your Cooler

This obviously must be done, so be careful and methodical. The holes can be on the side or back, depending on where you want the pipes to come out. The cooler floor is pretty thick, so don't drill too low. Don't drill the outlet too high because it needs to be able to suck water in. 

Positioning Your Drill Holes

Mark the center of where you will drill, and then check several times that it's in a good location. I chose to add both holes to the ends in the center, with the outlet below the inlet. My outlet hole is 9 inches from the bottom of the cooler (on the outside), and the inlet hole is 18 inches from the bottom of the cooler.

Drill a pilot hole where your hole will go. This will help the hole saw bit not wander on the cooler's slick plastic surface. Make sure to drill perpendicular to the more astonishing wall. The cooler walls are slightly flared outwards, so drilling slanted accidentally is easy. Then, use your hole saw to cut the hole. 

Tip: run the hole saw backward to make a clean surface cut. Once you've started the hole, you can use the forward direction. 

Drilling Through the Wall

The wall is thick, and you don't want any tear-out inside the cooler, so stop before going through. The hole saw's drill bit should pierce through, so you'll know exactly where to cut from the other side. If it doesn't, use your normal drill bit to create a guidehole that goes all the way through. Once it's through, use the hole saw inside the cooler to go through. Remember to run the hole initially seen in reverse to get a clean hole. 

Sealing the Hole

My hole was 44mm thick (~1.7 inches), but yours may differ depending on where you put the hole. I then added caulk to the hole inside the cooler to ensure a good seal. This ended up not being required because I sealed it further later, but based on some research online, it is worthwhile to seal it somehow.

Installing Bulkhead Fittings

Install the bulkhead through-wall fittings: I was concerned about leaks around the bulkheads, so I decided to add a thick layer of JB Weld Water Weld around the entire fitting on the inside. This may not be necessary, and it has the downside that the fitting can't be removed. I recommend not doing this initially and only considering it if you see leaks.

Assembling the Fittings

Put together all the fittings. On all threads, add a generous layer of pipe thread sealant using the included brush to prevent leaks between the threads. I laid everything exactly where I wanted it to go, which made sizing the tube much more accessible. Make sure there are no tight turns that your tube won't be able to create quickly. 

Cutting and Installing the Tubing

Cut the tube. Do one section at a time, attach it thoroughly, and cut the next one. This lets you make small adjustments as you go. To easily get the tube into the barbed pipe fittings, put it in hot water for around 10 seconds. The tube will become much more pliable, and you'll be able to easily attach it on to the barb fittings.

Completing the Cold Plunge Setup

Attach one tube end, then add two hose clamps (one for each barb fitting). You can tighten these later, but you won't be able to easily add them once you put the barb fittings on. This part goes fast, and you'll have everything assembled in a few minutes. Tighten the hose clamps, and you're ready for a static leak test. Fill your cooler with water to cover the outlet hole. Water will start to flow towards your pump. Carefully check for leaks. If you see nothing, turn everything on.

Carefully examine all fittings and seals to ensure no drips are coming. Be exhaustive, as it's far easier to fix the problem now before the cooler is entirely filled.

10. Maintenance for Your DIY Cold Plunge

Your cold plunge will stay cool, and the filter will remove most particulates. Depending on if your plunge is inside or outside and how clean you are when you get in, you may also need to consider sanitization in addition to your filter. Hydrogen peroxide (2-3 oz of 12% solution) or chlorine (~3g of chlorine granules for hot tubs) both work. Do not do both — they react with each other. Eventually, you may want to pick up a test kit to keep levels in check, but initially, you can use your best judgment and adjust as needed to keep the water clean. 

DIY Sanitization Option

You can use an ozone generator in line with your system instead of chemicals. This is a bit tricky, involving using a venturi and an ozone generator that can output enough ozone and carries some respiratory exposure risk. There's also internet controversy about whether the ozone would break down the plastic from which the Grizzly is made.

You may also want to get some hot tub cleaning tools for larger particulates that your outlet doesn't suck up. This $1 water toy (or, better, this one with better capacity and thicker plastic) is useful for collecting particulates on the cooler floor.

Check your filter regularly to ensure it's not too dirty. Filters are fairly cheap, so replace them as they get clogged to prevent your pump from wearing down. 

11. Optional Improvements for Your DIY Cold Plunge

The biggest improvement I'd recommend is adding a temperature controller. This allows you to automatically shut off the pump and chiller when they're not needed and gives you remote control monitoring and basic smart automation. I use the Inkbird WiFi ITC-308. The temperature probe fits with the lid closed, but you can also drill a hole to slide it through. If you do, I recommend using a straw or small tube to line the hole so no water can get in the cooler insulation. 

Setting Up the Inkbird Controller

The Inkbird stays plugged in and on, and you'll plug the chiller and pump into the "Cool" outlet (with a power strip or similar). Once set up, you can only run the chiller and pump when the temperature is above a set point, which should be slightly above the chiller's temperature. Even though the chiller can be programmed to a specific point, it'll still draw power, and you'll still be running your pump. 

Creating a Scheduled Temperature Cycle

Inkbird supports smart automations, which let you do more complicated scheduled temperature-controlled cycles. I decided to run my system only at night. At 1:30 am, I have an Inkbird automation that sets the temperature to 45.5°F (my target temperature). Then, at 3:45 am, I set the temperature to 55°F, immediately turning off the pump and chiller.

Energy Efficiency and Cost

The Grizzly's insulation is good enough that in the summer, my plunge would gain about 6°F before the next night cycle, which was acceptable for me. If you're in a warmer climate or the cooler is in the sun, you may need to change these numbers a bit. Running the chiller and pump only two hours a day reduces the total electrical cost to less than $10/month, even in the summer.

Note that this specific configuration means the filter is only used over two hours daily. This has been fine for me, but you may find I need more. If so, just increase the amount of time the pump runs. 

Filter Maintenance and Usage

You may consider a master-controlled surge protector. These are often sold to save energy. If the master device stops pulling power, it cuts off power to secondary devices. The pump will be the master, with the chiller as secondary, so that if the pump stops for whatever reason, the chiller will also be turned off. I have this one.

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Cold Plunge Temperature & Timing

A cold plunge delivers various health benefits, including:

• Enhanced muscle recovery
• Improved mood
• Reduced stress
• Boosted immunity

You need to start with the right water temperature to reap the most rewards. There is still much debate about the optimal temperature for maximum benefits. Cold plunge temperatures can range from 35°F to 60°F (10°C to 15.5°C), depending on the individual’s preference and tolerance. It is important to note that the temperature should not be so cold that it causes discomfort or pain. At the same time, the temperature should be cold enough to provide the desired health benefits anyway.

A randomized controlled trial published in the International Journal of Sports Medicine in 2016 investigated the effects of 41°F vs 59°F (5°C and 15°C) cold water immersion on muscle recovery following intense exercise. Athletes who utilized cold water therapy had faster recovery times than the control group. Surprisingly, the study found a warmer cold plunge temperature (59°F /15°C) may be more effective than colder temperatures in promoting recovery from strenuous exercise.

However, the increasing effects of catecholamine (dopamine, epinephrine, etc.) can be accomplished through brief, frigid temperatures of 35-45°F. These very cold temperatures can increase dopamine concentrations by 250%. According to the Cleveland Clinic, dopamine is known as the feel-good hormone because it plays a crucial role in regulating mood.

How Long Should You Stay in the Cold Water?

Studies have shown that the colder the stimulus, the shorter the time needed for exposure to the cold. For example, one study found that dopamine levels increased significantly and for a prolonged period when people were in cool water (60°F) for about an hour up to their neck, with their head above water. Other studies have shown that significant increases in epinephrine can occur after just 20 seconds in very cold water (~40°F).

For the most benefits, aim for a temperature where you can stand cold, plunging between 2-5 minutes. It’s essential to listen to your body and not overdo it. If you start to feel uncomfortable or experience any pain, it’s time to get out.

To aid in recovery and achieve the best results, consider the following guidelines for cold exposure timing:

• Frequency: Ice bath sessions can be performed 2-3 times per week, depending on individual goals and recovery needs. Over time, you may increase frequency based on your cold tolerance and comfort.
• Post-Activity: Cold water immersion within 30 minutes following intense physical activity may yield the most beneficial outcomes, as the body is still in recovery mode. 
• Rest: Adequate rest and recovery between cold plunge sessions are essential to avoid potential negative effects related to overexposure or cold. Adaptation is key to getting the most out of this therapy.

Finding Your Ideal Cold Exposure Temperature

The ideal temperature for cold exposure varies from person to person, but the key is to aim for a temperature that is cold enough to be uncomfortable but safe to stay in. The colder the stimulus, the shorter the time needed for exposure to the cold. As individuals become more accustomed to cold exposure, they can use colder water more confidently. 

When To Cold Plunge for Optimal Results

Pre-Workout Cold Plunge

A pre-workout cold plunge can provide various benefits, such as:

• Improving alertness
  Reducing muscle inflammation
• Enhancing athletic performance

A randomized controlled study found that a cold water plunge of 10°C before cycling may improve trial time. The timing and temperature of the pre-workout cold plunge are essential factors. 

Timing Your Pre-Workout Cold Plunge

It is suggested that the pre-workout cold plunge be begun 30-60 minutes before the workout session. This allows enough time for the body to recover and adapt to the changes induced by the cold temperature. The duration of the plunge should be approximately 5-10 minutes.

Post-Workout Cold Plunge

Post-workout cold plunge is widely used to:

• Speed up muscle recovery
• Reduce inflammation
• Reduce soreness and joint pain following an intense workout session

This process could also help flush waste products from the muscles and promote oxygen and nutrient delivery. Recovery time and plunge temperature are crucial factors in making the post-workout cold plunge efficient.

The post-workout cold plunge is usually done immediately after completing the workout session. For optimal recovery, a duration of 10-20 minutes is recommended. The temperature of the post-workout cold plunge may vary based on individual preferences. 

Here’s a brief guide to the process:

1. Prepare the plunge pool or bath with water that is approximately 50°F —55°F (10°C —12.5°C).
2. Submerge the body into the cold water, ideally up to neck level.
3. Remain in the cold water for 10-20 minutes.
4. Exit the water slowly and let the body dry.
5. Consider additional recovery strategies, like stretching or mild exercises.

Pre-Meeting Cold Plunge

A pre-meeting or morning wake-up cold plunge will boost brain function, catecholamine, and adrenaline. Aim for 35°F —45°F for 1-3 minutes. Then, go seize the day! The blood vessels constrict, and the nervous system gets a jolt. 

Always consult with a healthcare professional before beginning a new cold therapy regimen.

Cold Plunge Made Easy with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

6 Cold Plunge Tips and Tricks for Beginners

1. Start Cool, Then Go Colder

Who doesn't want to possess Wim Hof's mental tenacity when enduring extreme cold? Of course, this extreme level of performance isn't attainable right out of the gate for most people. Start cooling and work up to even colder water rather than setting yourself up for discouragement and the difficulty of coping with cold water temperatures.

2. 30 Days of Cold Showers

To start small and build your resistance to the cold, taking an ice-cold shower is a great strategy that doesn't require a significant investment of money or time. This helps to provide insight into the physiological responses you'll experience and bolsters your ability to manage them.

Days 1-10

You can begin or finish each day with a 60-second cold shower without taking any days off. In this stage, work to maintain proper breathing. 

Days 11-20

Begin every day with a cold shower for three minutes straight. On days 14 and 18, give yourself a break. If you're struggling to last, try alternating between 30 seconds of fully cold water and 30 seconds of slightly warm water for five minutes or more. 

Days 21-30

Begin your days with a 5-minute cold shower, taking days 22 and 26 off. At this point, you should be ready for full immersion in cold water temperatures without it being too much of a shock.

3. Don't Skimp On Clean Tank Water

Who wants to deal with filtering hose water and adding chemical treatments to the water in a cold immersion tank? The water needs to be continually processed to ensure the healthiest overall experience. It also helps deliver more consistent and long-lasting performance from the internal components of your cold immersion tank. 

Part of this process is aided by simply covering the tank at night. But having a tank with a built-in, chemical-free filtration system is ideal. This helps ensure always-clean and sanitized water that won't prematurely wear out your cold exposure tank.

4. Submerge Yourself Up To Your Neck

Once you've graduated from the cold shower phase, it's time to take full-fledged cold plunges. To achieve the full benefits of this simulated cold water swimming, try dunking to your neck, which exposes your thyroid to help regulate your body temperature, making it easy to stay in for the full time. You can also dip your face into the frigid waters off and on during your cold plunge to keep the nervous system active and alert.

5. Don't Stay In Too Long

Once you've acclimated to the feeling of when your body contacts cold water, the goal is a minimum of three minutes in cold plunge pools. Three minutes is approximately the time it takes for most of those starting to begin shivering in cold water. 

In 45 to 55 degrees water, you can endure the cold for up to ten minutes safely. Typically, it takes about four to six weeks for the human body to reach this tolerance level for exposure to cold water temperatures.

6. Focus on Proper Breathing

Establishing an ice bath routine helps tremendously calm the nervous system. This is one reason why cold immersion therapy demands a focus on proper breathing. Cycling through deep, full inhales and exhales triggers the parasympathetic nervous system. Humming can also activate this system, which boosts nitric oxide levels that make cells more receptive to oxygen. 

Here are a few easy steps to follow each time you're preparing for the cold conditions: 

• Start with a 2-3 minute deep breathing routine through your nostrils to prepare for cold conditions. 
• Simply focus on inhaling and exhaling, working to make each exhale a little longer than each inhale. 
• Enter the tank water while holding your breath out on an exhale. 
• Try to maintain steady breathing that's not too fast or labored. 
• As you're soaking, work through 2-3 sets of ten breathing cycles of inhaling through the nostrils and humming on long exhales. 
• On the 10th exhale of each set, try to hold in the air as long as safely possible.

Who Should Avoid Cold Plunges?

Cold plunges can help some people with cardiovascular health. But if you have a history of heart disease, consult your doctor before attempting cold plunge therapy. Practitioners of cold exposure often note that the sudden shock of cold water on the body rapidly increases heart rate and blood pressure, which can be dangerous for some individuals.

Cold Plunging if You Have Diabetes: A Cautionary Note

Cold exposure can affect circulation and the body's ability to regulate temperature, which can be problematic for individuals with diabetes. If you have diabetes and are considering cold plunging, consult your doctor first.

Cold Plunging and Pregnancy: Why It's Best to Avoid the Ice Bath

While there are various opinions on the safety of cold plunges during pregnancy, many medical experts advise against the practice. As with any new exercise regimen during pregnancy, it's best to consult your doctor before considering cold plunging. 

Other Conditions That May Warrant Avoiding Cold Plunges

Several other medical conditions may warrant avoiding cold plunges. These include:

• Raynaud’s syndrome
• Poor circulation
• Pacemaker
• History of frostbite
• Cold allergy or hypersensitivity
• Severe cold-induced urticaria
• Cryoglobulinemia
• Paroxysmal cold hemoglobinuria

Injuries and Cold Plunges: Why You Should Wait to Cold Plunge 

Cold plunges can benefit recovery, but only after the body has healed from an injury. If you have a recent injury, avoid cold plunges until your doctor clears you to resume normal activities. 

What Not To Do After a Cold Plunge?

Slow Your Roll: The Importance of Warming Up After a Cold Plunge

Getting out of an ice bath can shock you as you move out of the extreme cold. The biggest part of cold water immersion is the cardiac strain from the body’s reaction to temperature changes. While the cold is an inevitable part of the process, it’s crucial not to panic and take it slow as you warm up.

Gradual Warming After a Cold Plunge

Rushing to get warm again can put unnecessary strain on your body, and you run the risk of slipping or falling. Getting out of the cold water is abrupt, and your body needs time to acclimate after the extreme cold. Move steadily and calmly after climbing out of the icy water. If you took your ice bath outside in a cold environment, head inside to a warmer area as soon as possible.

Dry Off Thoroughly to Avoid Getting Chilly Again

As soon as you get out of the water, move somewhere without wind to towel down. One older study showed that the body can lose heat 22 – 49% faster in wet clothing, depending on the outside temperature. If it is cold out, consider removing damp clothing and having a large towel or blanket to cover yourself with to protect you from additional chill. Use dry towels to pat yourself all over and soak up the dripping water. 

Throw on comfy, loose layers like:

• Sweats 
• Hoodie
• Socks to trap heat after drying

Tight clothes won’t let your blood flow easily. If it is hot out, you can warm up naturally in the sun. Following smart dry-down and dressing habits keeps your core temperature stable, so you recover smoothly.

Get Moving: Light Exercises Help Warm Up Your Body

After an ice bath, light bodyweight exercises can help get your blood flowing and raise your core temperature back to normal. But take it slow, listen to your body, and don’t jump into anything too intense until you’re warmed up. 

Some dynamic movements should be done to warm up before stretching. Do arm swings across your chest and some torso twists to get the upper body moving? March in place or do bodyweight squats for the lower body. Shoulder rolls open up the shoulders and chest. Light cardio that ramps up circulation:

• Walking
• Marching
• Jogging in place

Simply go at an easy pace but stop if you feel dizzy or nauseous.

Stretching After Ice Baths: Why It’s Important and When To Do It

Integrate some dynamic stretches once you’ve moved around some. Dynamic stretches involve controlled, flowing movements like:

• Leg swings
• Walking lunges
• Arm circles

They prep muscles for deeper stretching without overexerting cold muscles. Work your way up to more challenging bodyweight moves like:

• Pushups
• Planks
• Air squats if you’re feeling up to it

But start with easier modifications like wall push-ups and short planks. The key is to slowly reintroduce movement and get muscles to generate warmth. Don’t force anything too hard until your body acclimates. For more info on the best time to stretch, see our guide before or after an ice bath.

Drink Up: Hydration is Key After Ice Baths

Your body works while in the cold water; after you get out, your circulatory system works hard to rewarm your body. Drinking something hot like coffee or tea can help raise your core temperature and make you feel warm again. While a hot drink may provide some initial rewarming, it’s critical to drink water, especially if you follow the bath with exercise. 

These beverages contain caffeine, a diuretic that causes fluid loss. Coconut water, a lightly salted snack, or an electrolyte sports drink can replenish lost minerals. Proper water intake supports circulation and speeds recovery after an ice bath.

Take Notes: Track Your Progress After Ice Baths

Taking notes after an ice bath session can help you optimize and track your progress over time and help you be more fully in tune with what your body is telling you. Here are some things you can keep track of via notes when you are warmed up: 

• Water Temperature: This will likely vary each session. Note the exact degrees if possible.
• Duration: Record how many minutes you could stay in the cold water. 
• Perceived Intensity: How challenging did the ice bath feel on a scale of 1-10? This may help you track progress or make decisions on frequency or temperature. 
• Physical Sensations: Document numbness, pain, or other overall feelings during and after. 
• Warm-Up Activities: Note any light exercise, stretching, or movement you did post-bath.
• Subjective Experience: Record your mental state, energy levels, mood, etc., before and after the ice bath. 
• Recovery: Did you notice reduced muscle soreness or other benefits in the hours/days after? 
• Goals: Do you want to increase the duration or decrease the temperature? 

Tracking all these details over multiple ice bath sessions can help you gauge optimal water temps, session duration, and other variables. You’ll have useful data to show your progress over time. See our How Long to Cold Plunge article for more helpful info.

Is It Okay To Cold Plunge Every Day?

Safety and Effectiveness of Cold Plunging Daily: What You Should Know

Cold plunging, or immersing yourself in water around 50°F or colder for a few minutes, has become a popular trend. Proponents of the practice claim it helps with:

• Sore muscles
• Inflammation
• Recovery
• Mood

As a result, many people are turning to cold plunging tubs or ice baths for quick relief after workouts. But is it safe to do every day? So far, there’s no evidence that cold plunging daily is harmful unless it’s already not advised for you. It may even provide benefits if you find it a quick and caffeine-free way to wake up in the morning. 

My Cold Plunging Routine

Before trying any new activity, you should speak with your licensed healthcare provider to see if it’s right. I was most interested in the mental benefits of cold plunging, as stress and anxiety always seem to be in the backdrop of having two young kids. Since our Brooklyn loft doesn’t lend itself to setting up plunging tanks, I had a solution: We’d travel to California for the holidays to see my family. 

A Cold Plunge for Recovery

My father had recently undergone knee surgery, and I was interested to see how an ice bath might help the inflammation in his knee and assist with healing. For Dad and me to try, I ordered what’s been considered the cream of the crop: the Alaskan Cold Plunge Tub from Redwood Outdoors. It was one of the prettiest and most practical cold plunge tubs I’d come across in my research.

Design and Functionality

The Alaskan Cold Plunge Tub also came with a staircase, which is only true for some products in this category. It would be necessary for someone in their sixties, like my dad, recovering from a torn meniscus. The tub, designed to be filled with cold water and ice with a plastic inner liner and a Spruce thermowood exterior, was “built to replicate the Finnish tradition of jumping in the snow between sauna sessions,” the company says. (You can purchase a chiller separately, but it’s more than double the price of the tub.)

What Cold Plunging Every Day Did to My Body

There was a tingly feeling when I first entered the pool each day, and I had to breathe through it and make sure I wasn’t tensing up my body. I’d done cryotherapy a couple of times and it was a similar shock to the system.

Overcoming the Fear of Cold

Each day became more accessible and more manageable, and by mid-week, I could relax and let the meditative effects sink in. I’ll be honest: I dreaded the first day, but it helped having my dad there to do it with me. It was like having a friend ask you to start working out together—there’s accountability at the beginning, which helped me set the routine. 

Overcoming the Fear of Cold

After the first day, I felt brave enough to experience the cold plunge without relying on the hot tub for a warmup! My biggest takeaway was how adaptable the body is! By the end of the week, my body wasn’t tensing up from the cold anymore. It was a similar experience to doing hot yoga: I thought I would pass out the first time I tried it, and now, I look forward to the heat. The power of the human body never ceases to impress me.

What I Discovered by Cold Plunging Every Day

The first couple of days, I could barely do a few minutes in the ice bath without wanting to jump into the jacuzzi—I was a true ice bath beginner! Thanks to my years of doing hot yoga, heat and saunas are much easier for me. Having grown up in California, I’m just not a natural regarding ice. But by the third day, the first five minutes became much easier. 

I found that the ice bath had a similar effect to meditation: My mind was clear. I was so cold, I wasn’t able to think of much else! I tried to take in the nature around me and focus on my breath. In this way, I found it similar to when I go for a run or do yoga, and I feel my mind completely immersed in the activity and able to block out any exterior noise.

Finding Calm in the Cold

I was completely present, which had a meditative and de-stressing effect. I started finding that my ice baths were a moment in my day when my brain would shut out the chatter. The holidays can be a stressful time in general, and being back in my childhood home always brings back a lot of feelings, but doing one thing for myself each day, setting that time, and having that meditative experience brought calm.

Motivations for Cold Plunging

I have trouble meditating alone unless I’m in a group, and this was just what I needed: An intense experience to focus and force my body to reset. As for my father, he was initially reluctant to try the ice bath but was a good sport about it, especially when I reminded him that a lot of the beloved athletes he follows undergo ice therapy after their games. As someone who frequently golfs and works out every day, he was desperate to do anything that might help his recent knee heal faster. 

By the end of the week of ice baths, the pain in his knee had significantly decreased, and the swelling I’d noticed when we first arrived for our visit seemed to be less. He followed his doctors’ orders to wait six weeks to play golf (though I’ll note his healing knee never slowed him down from playing with his grandkids!). The effects of the cold plunging he experienced gave him hope he’d get the all-clear to come back swinging his clubs as soon as possible.

Related Reading

• Does Cold Plunge Help with Weight Loss
• Peter Attia Cold Plunge
• Cold Plunge Anxiety
• Cold Plunge for Fat Loss
• Cold Plunge Apple Watch
• Cold Exposure Training

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