Cold Plunge: Health Benefits and Safety Tips

Have you ever done a cold plunge? It’s a wellness practice that’s believed to have been around for centuries, originating around 3500BC when ancient Egyptians would use ice baths to treat inflammation. It can feel exhilarating after an intense workout, ease pain, and surely wake us up! 

Why cold plunge? 

Cold plunge is a form of cold-water therapy, or cryotherapy, a practice of exposing the body to cold temperatures for therapeutic benefits. This practice can provide relief to sore muscles, metabolic rate, and help regulate stress hormones in the body. 

While it’s a practice commonly associated with athletes, anyone can benefit from cold-plunge therapy! Cold plunging can definitely become a fantastic part of your wellness routine. In order to do that; however, we’ve got to go over some ground rules before we hop in. 

Safety first!  

The American Heart Association says it best – we’re not polar bears! The water temperatures involved in cold plunge bathing can be risky for humans, so knowing how to plunge safely is key.   

If you have any concerns or pre-existing conditions, speak to your doctor or a trusted healthcare professional before you decide to cold plunge. Plunging into cold water triggers cardiovascular stress, can raise blood pressure, and can even lead to shock.  

Let’s go over some of the non-negotiables of cold plunge, and some smart precautions so that we get the most out of our cold plunge experience: 

Check the Temperature: 

• Always ensure that your plunge pool is the correct temperature before hopping in! The ideal temperature range should be between 50-60°F. That may sound warmer than you’d expect, but it won’t feel that way once you’re in it! 

Ease into the Water, Especially if You’re New to Cold Plunging: 

• The initial shock response of a cold plunge is lessened over frequent exposure. In other words, we need to allow ourselves time to get used to the cold! Start with shorter times, and gradually increase as your body begins to acclimate to the routine. 

Limit Your Time: 

• A healthy cold plunge should only last 3-5 minutes, but even shorter time for those of us just starting out. For your first few plunges, try and go for 30 seconds to 2 minutes max, then get out and dry off. In terms of frequency, cold plunges are recommended 2-3 times per week. Don’t overdo it! Exceeding time will lessen benefits and increase risks. 

Have Warm Clothes Nearby: 

• When you hop out of the plunge pool, be sure to wrap up in a dry towel, and have a set of warm clothes, or even a hat nearby to allow your body to come back up to temperature. That’s how you complete a cold plunge!

Now that you have a great background on the health benefits and proper safety, are you ready to take the plunge? Cold plunging can become an excellent part of your wellness routine when implemented safely. 

Remember to listen to your body, don’t overdo it, and relax. Take time to think about how the cold plunge feels, and how it can potentially provide benefits for your personal wellness journey. 

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References + Sources 

Corliss, Julie. 2025. “Cold Plunges: Healthy or Harmful for Your Heart? – Harvard Health.” Harvard Health. June 2025. https://www.health.harvard.edu/heart-health/cold-plunges-healthy-or-harmful-for-your-heart.  

Espeland, Didrik, Louis de Weerd, and James B. Mercer. 2022. “Health Effects of Voluntary Exposure to Cold Water – a Continuing Subject of Debate.” International Journal of Circumpolar Health 81 (1). https://doi.org/10.1080/22423982.2022.2111789.   

Jagim, Andrew. 2024. “Cold-Water Plunging Health Benefits.” Mayo Clinic Health System, January 30, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts.  

Williamson, Laura. 2022. “You’re Not a Polar Bear: The Plunge into Cold Water Comes with Risks.” Www.heart.org. December 9, 2022. https://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks.