August 29, 2024

16 Benefits and Expert Tips on How to Cold Plunge Safely

Get the top 16 benefits of cold plunging and expert safety tips to maximize your experience, boosting both your physical and mental well-being.

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.

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.

The Health Benefits of Cold Plunging

The health benefits of cold plunging include:

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:

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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:

  • 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.

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 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.

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.

Parts You'll Need for Your DIY Cold Plunge

Here are the major components:

  • Grizzly 400 Cooler
  • Danner Mag-Drive Pump
  • Culligan HF-360B Whole House Filter
  • Active Aqua 1/4 HP Chiller
  • PVC Vinyl Flexible Tubing
  • Worm-Drive Clamps for Firm Hose and Tub
  • Pipe Thread Sealant

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.

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.

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.

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. It’s crucial not to panic and take it slow as you warm up.

Dry Off Thoroughly to Avoid Getting Chilly Again

As soon as you get out of the water, move somewhere without wind to towel down.

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.

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

Integrate some dynamic stretches once you’ve moved around some.

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.

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.

Is It Okay To Cold Plunge Every Day?

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, and mood. As a result, many people are turning to cold plunging tubs or ice baths for quick relief after workouts.