Add Cold Plunges into Your Wellness Routine

Proponents claim that taking a plunge in chilly water provides both mental and physical benefits. However, it's important to ease into this practice slowly and take proper safety precautions. Here is a step-by-step guide on how to safely add cold plunges to your routine.

cold plunge

Start Slowly

While the growing popularity of cold plunges is clear, if you're new to cold exposure, start with cold showers. Begin by ending your regular warm shower with 30 seconds of pure cold water. Over time, gradually increase the duration up to 2-3 minutes. This allows your body to slowly adapt to the cold temperature. Next, you can move onto partial cold plunges by sitting in a bathtub filled with cold water up to your waist or chest for 5-10 minutes. Only when you've become accustomed to these levels of cold should you attempt a full cold plunge.

Choose the Right Location

Outdoor locations like lakes, rivers or the ocean provide the most convenient and safest option for cold water immersion. Make sure to select areas that are designated for swimming and plunging, so you can avoid dangerous variables like strong currents. Check local regulations before plunging into any natural bodies of water. If outdoors isn't feasible, some fitness facilities have cold plunge pools available. You can also fill a bathtub with cold water.

Know the Water Temperature

For beginners, aim for water temperatures between 50-60°F. Long-time cold plunge enthusiasts often use water closer to 40°F. But when starting out, it's better to use warmer cold water to avoid shocking your system too drastically. If you head to a lake or river, invest in a water thermometer to monitor exact temperatures. If you will be using a tub, add ice gradually to inch the water temperature down to your target level.

Have Safety Assistance Available

It's important to have someone with you when doing longer cold plunges, especially if you will be using natural bodies of water. They can monitor you for signs of hypothermia and assist if you get into any trouble. If you will be plunging alone, always tell someone your plans and have them periodically check on you via phone. Also, be sure there is cell phone reception available or consider a waterproof walkie-talkie to call for help if needed.

Limit Your Time in the Water

When first starting, limit your time immersed in cold water to 1-3 minutes max. You can gradually increase the duration as your body adapts over several weeks. Most seasoned cold plunge enthusiasts stay in no longer than 5-10 minutes per session. Due to the risk of hypothermia, extended stays beyond 10 minutes are not recommended without medical supervision.

Get Out Immediately if You Feel Unwell

When immersed in cold water, stay vigilant about how your body reacts. If you start shivering violently, get a sudden headache, feel lightheaded or experience muscle spasms, get out immediately. These are signs your body is not handling the cold well. Other dangerous symptoms include confusion, slurred speech and loss of coordination. If you experience any of these, get medical attention right away as it could indicate the onset of hypothermia.

Warm Up Gradually Afterward

The warming-up period after a cold plunge is vital. Take time to actively get your blood circulating again through light exercise. Go for an easy walk or jog, do some jumping jacks, or swing your arms in wide circles. Resist the temptation to jump into a hot shower or bath immediately after your plunge, as the sudden temperature change can negatively impact your circulation.

Hydrate and Refuel

After your initial warm-up, drink some hot herbal tea and eat a nourishing snack or meal. A chilled plunge increases energy expenditure, so replenishing calories allows your metabolism to normalize. Staying well hydrated also helps regulate body temperature.

Refrain from cold water immersion during times of illness, injury or menstrual pain flares when your body is already stressed. The cold will likely exacerbate discomfort. It's also not recommended to plunge after intense strength training when your muscles need time to recover. Get to know your body's cues and only plunge when you feel strong.

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