Cold plunge used to be a byword in the sports and fitness industry. However, the term has garnered mainstream attention in showbiz, too, as more influencers swear by its post-workout recovery benefits. From Hollywood A-listers like Chris Hemsworth to accomplished athletes like Michael Phelps, there’s a long list of celebrities that cold plunge regularly.
Most people cold-plunge to relieve muscle stiffness and stimulate blood circulation. Studies have shown that the treatment may also soothe anxiety, improve sleep, and enhance cognitive functioning.
If you’re new to cold-plunging or are considering integrating the decades-long practice into your wellness routine, this post is for you. We’ve rounded up the five steps to prepare for your maiden cold plunge experience for optimal benefits.
Contents
1. Get Preapproved For a Cold Plunge
The safety of cold plunges depends on certain underlying medical conditions. Do not self-administer these treatments if you’re living with a cardiovascular condition, such as heart disease and hypertension.
People with certain respiratory, circulatory, and neuropathic disorders should avoid unsupervised cold plunges. Other contraindications include diabetes, cold allergy, and hypersensitivity.
If you’re not suffering from any of these conditions, you can go ahead and invest in a premium cold plunge tub. Look out for a system designed for maximum durability and thermoregulating properties.
Be sure to gather other essential cold plunge accessories, including chillers and massage rollers.
2. Stay Hydrated
Exposure to cold water can induce dehydration by increasing urine production. The shock response experienced when suddenly immersed in cold water can also trigger symptoms known to aggravate dehydration, such as elevated heart rate and increased breathing.
Therefore, drinking plenty of fluids before, during, and right after a cold plunge is best.
Ramp up your intake of both plain water and electrolytes. Flavoring your water with salt or lemon can help reestablish electrolyte imbalance in your body, thereby averting dehydration.
3. Connect the System
To have a successful cold plunge experience, you’ll need to connect the various accessories into a functional unit. Proceed as follows to assemble your cold water system;
Find a suitable location for your cold plunge tub
You can have a cold plunge indoors or outdoors. However, placing your tub on a flat surface that can safely support its weight is important.
Keep the tab away from electrical appliances, too. This helps to minimize damage by moisture or cold while also reducing electromagnetic interference.
Introduce the chiller
Place your chiller around 10 inches behind the tub for proper airflow. Then, attach the chiller to the water supply by screwing the “In” connection located on the water pump to the equivalent “In” connector on the chiller.
Designations may vary depending on your chiller’s brand.
Fill the tub
Before filling your plunge, attach the included hose filter to your property’s hose and let water run through it for a few seconds to clean the channel.
Once the water becomes clear, fill your plunge about 3 – 5 inches from the top.
Complete electrical connections
With your plunge properly filled, screw the “Out” connection on your water chiller to the “Out” connection on the filter. Now, plug your cold plunge’s main cord into a ground-fault circuit interrupter (GFCI) outlet.
A GFCI is a circuit breaker that automatically interrupts electricity supply when current begins to flow along an unintended path. It’s an essential safety attachment when using electrical equipment in moist conditions.
If you must plug your cold plunge into an extension cord rather than directly into the main cord, ensure the cable is at least 12-gauge and connects to a GFCI outlet.
Lastly, mount your cellphone or timer on the phone mount if you’re doing a guided cold plunge session.
4. Take the Plunge
Use a floating thermometer to ensure your cold plunge’s temperature is 50 – 60 degrees Fahrenheit. If all looks great, perform a quick breathing exercise right before entering the water.
Take deep, slow breaths and stay calm as much as possible. This helps to minimize hyperventilation and cold shock response.
Now, put on your robe and gracefully step into your cold plunge like you’re having a luxury spa bath. Stay still in the water, actively monitoring your breathing pattern.
Aim for 1 – 2 minutes. With time, you can advance to 10 minutes, the maximum duration for a safe and effective cold plunge.
5. Follow Up With Massage
Most people do cold plunges for muscle relaxation and to stimulate blood flow. Therefore, it’s understandable why each session should culminate in a massage. Studies have shown that vibration massage can aid circulation by increasing blood velocity.
There are several accessories you can use to have a relaxing massage therapy after a cold plunge, including a massage roller and recovery wraps.
Massage rollers are perfect for full-body muscle relaxation and blood circulation. Since using massage rollers requires a degree of physical effort, it may also help work your muscles.
Meanwhile, recovery wraps primarily work your leg muscles. These massage aids wrap around your legs and generate measured waves of pressure to relieve muscle tension in your lower body.
Final Word
Our handbook guide to preparing for your first cold plunge experience goes there. As with most at-home treatments, manage your expectations while administering a cold plunge.
It’s also best to start with higher water temperatures and scale down gradually as your body slowly builds a tolerance for chillier baths.
