Optimize Your Recovery

Cold plunging (cold water immersion) involves submerging your body in water typically between 37–59 °F (3–15 °C). Research by Søberg et al. (2021) and Huberman Lab protocols shows benefits including a 250% increase in dopamine, enhanced brown fat activation, improved mood, and faster recovery after exercise.

Beginners should start at 59–65 °F (15–18 °C) for 1–2 minutes. This is the 'Mild' zone that provides benefits like mood improvement and reduced inflammation without excessive stress. As you adapt, gradually decrease to 50–59 °F (10–15 °C).

Research by Søberg et al. (2021) suggests a total of 11 minutes per week spread across 2–4 sessions for optimal brown fat activation and metabolic benefits. Most protocols recommend 3 sessions per week with rest days between.

Cold plunging is generally safe for healthy adults when done properly. However, it is not recommended for people with cardiovascular conditions, Raynaud's disease, or those who are pregnant. Always consult a physician before starting, and never cold plunge alone.

Peer-reviewed research supports several benefits: increased dopamine and norepinephrine levels (Sramek et al. 2000), enhanced brown fat thermogenesis (Søberg et al. 2021), reduced muscle soreness after exercise (Roberts et al. 2015), improved insulin sensitivity, and mental resilience training.

Both work well. Ice is cheaper upfront (about $3–5 per session) but requires regular purchasing. A chiller costs $500–3,000+ but maintains precise temperatures automatically. Use our Cost Calculator to find your break-even point based on your plunge frequency.