FIRE
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ICE
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BENEFITS
What a Cold Plunge Can Do for You
A cold plunge is a short, deliberate dip in very cold water. It only takes a few minutes, and here's why people keep coming back for it.
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Sore Muscle Relief
Research on cold-water immersion after exercise shows it can reduce the stiffness that peaks a day or two after a tough session.
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Faster Cooldown
After a hard workout, a few minutes in cold water brings your body temperature down far quicker than sitting around and waiting.
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A Better Mood
In one well-known study, cold-water immersion raised dopamine levels by about 250 percent. Many plungers say they feel upbeat for hours afterward.
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Mental Toughness
Choosing to stay calm in water this cold is practice at handling discomfort, and that skill follows you out the door.
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HOW IT WORKS
How to Get the Most Out of Your Plunge
Warm Up First
Spend some time in the sauna before your first dip. Going in warm takes the edge off the shock.
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Control Your Breath
Cold water sets off an automatic gasp. Breathe out slowly through your mouth, and it fades within a minute.
Keep It Short
Start with one to two minutes. You can add time as your body adjusts over your next few visits.
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Rewarm Naturally
Dry off, move around, or head back into the sauna, and let your body warm itself back up.
FREQUENTLY ASKED QUESTIONS
Cold Plunge Questions From First-Timers
Never sat in water this cold before? Here's what people usually want to know first.
It's kept between 38 and 42°F. That's cold enough to feel right away, but well above freezing.
They do the same job. An ice bath uses bags of ice dumped into a tub, so the temperature drifts as it melts. A cold plunge holds a steady temperature, so every visit feels the same.
That's normal. Even 30 seconds in water this cold counts as a plunge, so don't measure yourself against anyone else.
No. Keeping your head above water is the way to go, especially on your first few plunges.
If you have a heart condition, Raynaud's, a cold allergy or uncontrolled blood pressure, or you're pregnant, check with your doctor before you plunge.
