By HTE Founder, Erin Hughes
If you haven’t tried it yourself, you probably know someone who has. Over the past couple of years, cold plunges, whether in the ocean, an ice bath, or a freezing shower, have exploded in popularity. Everywhere I look, people are jumping into icy water, raving about the benefits. At first, I wasn’t convinced. But then, I decided to dive right in (pun intended!).
The First Step Into Freezing Water
About 18 months ago, I was feeling exhausted and emotionally drained. I had just made the difficult decision to leave a business partnership, something that had been weighing on me for a long time. I was overworked, overwhelmed, and unsure of what came next.
I’d heard people talk about cold plunging before. I’d read about the benefits and the science behind it, but I’d never actually tried it. I didn’t have an ice bath at home, but I did have the ocean on my doorstep, and in the middle of July (the peak of winter) in my little coastal town in Victoria Australia, that was more than cold enough.
Strangely enough, the hardest part wasn’t the water itself but standing on the sand, feeling the icy wind on my skin before taking the plunge – the air temp was freezing! The moment I submerged, my body reacted instantly. It was cold, but not unbearable. And as I stepped out, shivering, something shifted. I felt different.
The Benefits I Noticed
From that first dip, I was hooked. I started making it a regular thing and quickly noticed some key benefits:
- More Energy – As soon as I got out of the water, I felt completely refreshed and recharged.
- Calmer Mindset – My stress levels dropped, and I felt more in control of my emotions.
- Better Sleep – My sleep improved almost immediately, and I woke up feeling more rested.
- Stronger Mental Resilience – It became a daily reminder that my body is capable of more than my mind sometimes believes.
The Science Behind Cold Plunging
I’m no health expert, but the benefits and those similar to what I experienced from cold plunges are being researched all over the world. In the most comprehensive systematic review and meta-analysis of its kind, in early 2025, University of South Australia researchers took a deep dive into the effects of cold-water immersion on health and wellbeing. Analysing data from 11 studies with 3177 participants, researchers found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life.
According to Dr. Mark Buettner, an Australian sports scientist, cold water immersion can help reduce inflammation and promote muscle recovery. “There are really good biological mechanisms that suggest it could be good at reducing inflammation and promoting muscle recovery,” he explains.
Cold plunges have also been linked to improved mood and reduced stress, something that makes jumping into the icy water definitely more appealing.
How to Get Started
If you’re thinking about trying cold water immersion, here are some tips to make it easier:
- Start Small – A cold shower is a great way to ease into it before jumping into an ice bath or the ocean. Turn the tap completely on cold right before you jump out of the shower for a very refreshing start to the day!
- Make It a Habit – Try to do it regularly so it becomes a normal part of your routine.
- Find a Friend – Having someone to do it with makes it more fun and keeps you accountable.
- Be Prepared – Keep a towel and bathers in your car so you’re always ready.
- Listen to Your Body – Start with short dips and gradually increase your time in the water.
Cold plunging isn’t just about the physical benefits that you may experience, it’s also the mindset shift. It reminds you that you can do hard things, that discomfort is temporary, and that pushing yourself outside your comfort zone can lead to some pretty incredible results.
So, if you’ve been thinking about taking the plunge, maybe it’s time you dive in.
