Last updated September 2, 2024
Brrrr. Cold plunging is having a moment. But is it worth the hype? We dive into the science to uncover the benefits of cold plunging. Plus we share some top destinations worldwide for those who are cold-plunge curious.
Cold plunging is a type of hydrotherapy where you submerge yourself in cold water at around 50°F (10°C) or lower for 30 seconds to a max of 10 to 15 minutes. This practice can be done anywhere, from jumping into an icy lake or hopping into an ice bath.
Despite extensive research, the scientific benefits of cold plunging remain somewhat speculative. However, studies suggest that a quick dip in cold water can boost your immune system and improve your stress response. It may also enhance circulation and reduce inflammation.
And thanks to its massive popularity, many resorts worldwide are now adding cold-water wellness to their hydrotherapy circuits.
The Practice of Hydrotherapy
Hydrotherapy dates back as far as ancient Egyptian, Greek and Roman times. With this in mind, modern hydrotherapy traces its origins to the 19th century, with the work of Vincent Priessnitz, an Austrian farmer, and Sebastian Kneipp, a Bavarian priest.
Hydrotherapy provides natural pain relief and can help you unwind after a busy day at work. Water-based therapy is easy to practice, too, as simply submerging in water can be a powerful tonic for your body. Other benefits of hydrotherapy include:
- Physical: Reduces daily muscle soreness, improves pain management, increases circulation and faster recovery after a workout.
- Mental: Balances your autonomic nervous system, which leads to reduced stress, improved anxiety management and better sleep quality.
Opting for chilly water can be particularly beneficial if you lead an active lifestyle. Cold plunging helps reduce muscle damage after an intense workout, likely due to the rapid constriction of blood vessels, which decreases metabolic activity and alters hormone production.
Be aware that hydrotherapy and cold plunging carry risks. Experts advise against staying in the water longer than you can tolerate and recommend always having someone with you when getting into an icy bath or lake. Without proper precautions, cold plunging can even result in frostbite and hypothermia.
Benefits of Cold Plunging
Stress reduction is one of the most frequently cited benefits of cold plunging. Recent IPSOS data reveals that 56% of U.S. adults say stress impacts their daily lives; while 52% report feeling overwhelmed by it. Unchecked, this stress undoubtedly can lead to long-term conditions such as anxiety and depression.
Cold plunging can help manage your stress and anxiety. When you dip in colder-than-comfortable waters, you quickly reconnect with your senses and bring yourself to the present moment. This sensory experience is crucial for calming disruptive thoughts and finding peace of mind.
That said, if you suspect you have anxiety or experience panic attacks, it is important to seek professional help. Medical professionals can provide treatment plans that often involve medication to help manage your symptoms while addressing the underlying cause of your stress.
Where to Cold Plunge
Embarking on a cold-plunge-themed wellness vacation is an excellent way to manage life’s stressors and regain control over your thoughts, feelings, and emotions. If spending a few days at a cold pool sounds appealing, consider these destinations in North America:
A cold-plunge-themed wellness vacation is an excellent way to tackle life’s stressors and regain control over your thoughts, feelings and emotions. If spending a few days experiencing cold-water therapy sounds appealing, consider these resorts in North America:
- Nimmo Bay Resort — British Columbia, Canada. Treat your body to the benefits of a Pacific plunge directly from the floating sauna.
- Alyeska Nordic Spa — Girdwood, Alaska. Follow their ancient Nordic mantra of hot, cold, rest and repeat.
- The Lodge at Blue Sky — Wanship, Utah. Book the cold plunge experience with Wim Hof guide.
- Mohonk Mountain House — New Paltz, New York. Plunge into peace with lakeside immersion in Lake Mohonk.
- CIVANA Wellness Resort & Spa — Carefree, Arizona. Journey through the aqua therapy circuit alternating between the hot and cold pools and the cold deluge waterfall shower.
If you’re willing to travel across the pond, consider going overseas for more traditional forms of cold plunging. Bucket-list destinations for cold-plunge enthusiasts include:
- Hvammsvik Springs, Iceland
- Kastrup Sea Bath, Denmark
- Allas Sea Pool, Finland
- Kallbadhuset Varberg, Sweden
These destinations are renowned for their cold-plunging pedigree and will help you enjoy the benefits of hydrotherapy. Residents of these countries have been cold plunging for generations, too, meaning you’ll find plenty of expert advice on hand if it’s your first time relaxing in colder water.
Embrace the Thrill of the Chill
Cold plunging offers a refreshing way to unwind after a demanding day at work or an intense workout. The invigorating shock of cold water helps reawaken your senses plus enhances your capacity to cope with symptoms associated with conditions like anxiety.
It’s essential to cold plunge under expert guidance and never to do it alone. If you find yourself drawn to the practice, consider planning a trip to the Nordics. This is the perfect place to experience the benefits of contrast therapy.
About the author:
Sam Bowman enjoys writing about people, wellness and adventure, and how they merge. He enjoys traveling solo, with friends or even with his dog. In his spare time, he likes running, reading and combining the two in a run to his local bookstore.
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