Cold Plunge

A home cold plunge is a simple and convenient way to enjoy the benefits of cold therapy without the cost of a cryotherapy clinic. They're also far more effective than cold showers and more convenient than a basic ice barrel. With a cold plunging-specific, all you need to do is fill it, set the temperature, and set a timer when you get in. This means the water is always clean and ready, with no need for fussing with ice. Cold plunges can be used to relieve muscle pain and inflammation, along with helping to reduce stress and promote better sleep. When you're looking for a simple way to improve your health and well-being, a home cold plunge is a solid choice.

Preparing the Body
Expose Yourself to Cold Gradually, Through Cold Showers or Baths.
Before just jumping into some cold water, work your way up to it (or down to it, really, in terms of temperature). Start with water that's around 60 degrees. We recommended being in the cold bath for only around 1–2 minutes the first several times so that you can give yourself a chance to adapt. From there, you can try staying in the water for longer or lowering the water temperature.

Stay Hydrated and Well Nourished.
Drink plenty of fluids before and after cold plunging to stay hydrated and support circulation. Also, make sure you're eating nourishing foods so that your body has the strength to undergo the shock from cold water.

Choosing the Right Location
Find the option that works best for you. If you know you're more sensitive to the cold, for instance, you might choose an at-home option so you can control the temperature of the water more closely. This may make the most sense if you're just getting used to cold plunging. Natural bodies of cold water are also subject to seasonal and regional availability. You can check with the National Weather Service or your local department of natural resources, which often list the temperatures of major bodies of water. You might also bring your own water thermometer to get an exact read at the time of your plunge.

Health Tips Logo
Take care that the water is clean and safe for swimming. Try to stick to areas that are normally reserved for swimming during warmer months, such as local beaches. That will reduce the chance of hitting any submerged rocks and ensure other safe conditions for swimming.

Proper Technique
Slowly Enter the Water and Practice Controlling Your Breathing.
This is especially important if you're new to cold plunges. Always keep your head above the surface to avoid sucking in water if you have a sudden intake of breath from the shock.

Limit Time Spent in the Cold.
Aim for a max of 15 minutes total in the cold-water therapy baths to ensure that there is not a significant decrease in the core temperature.

Postplunge Care
Warm up Gradually with Layers of Clothing and Hot Beverages.
Put on warm clothes in layers and get out of the elements. Stand by a heat source, such as a fire or even a heating vent. Make sure to drink hot beverages.

Listen to Your Body and Seek Medical Attention If Necessary.
Pay attention to how your body responds to cold immersion, and stop immediately if you experience any signs of discomfort or distress. The most important point is to check with your doctor before you take a cold plunge. After cold plunging, be sure to keep an eye out for frostbite symptoms, like loss of color or feeling in body parts.

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