One of my goals for 2025 is to cold plunge more often. And what better time to jump into ice-cold water than in the dead of winter?
I experienced my first cold plunge at the University of Wisconsin-Madison with a group called the Hoffers Club. Named after extreme athlete Wim Hof, known for his ability to withstand freezing temperatures, the club would gather for organized cold plunges in Lake Mendota.
But what exactly is cold plunging and why might it be good for you?
What Is Cold Plunging?
The practice of cold plunging involves getting in cold water, ideally between 45 and 60 degrees Fahrenheit, to improve one's physical and mental state. People do dip in colder water temps, but only for a very short amount of time. Cold plunges can happen in natural bodies of water or in a tub.
Obviously, getting into cold water comes with a risk of hypothermia. It can also cause spikes in heart rate and blood pressure. But with the right preparation, there are some benefits I enjoy.
What Are The Benefits?
As an avid runner, I’m no stranger to sore and achy muscles. Ice baths can help speed up recovery, especially when paired with a hot shower afterward to increase blood flow.
The biggest reason I enjoy cold plunging is the way it affects my mental state. I often feel more awake and just happier overall after a cold plunge, while others report effects similar to meditation. Studies have shown cold plunging can boost dopamine levels.
Always cold plunge with a buddy! (Ava Wojnowski / City Cast Chicago)
How To Cold Plunge Safely
Before taking the plunge, especially outdoors, there are some things you should know:
- ALWAYS go with a buddy, especially if you’re planning to plunge in open water. There can be rip currents in big lakes like Lake Michigan.
- New to plunging? Don’t overdo it. It’s not a competitive sport, so decide whether a quick dip or a 10-minute plunge is best for you.
- Have warm clothes nearby for when you’re ready to get out. You won’t want to stand outside in the cold when you’re soaking wet … trust me.
- Check the weather beforehand. Bad weather often brings wavy conditions and rip currents.
- Don’t forget to breathe! It’s easy to start panicking when you first plunge into the cold, but if you can stay calm and control your breath, you’ll feel much better and more in control of the experience.
- I prefer to wear water shoes in open water to protect my feet. Hardcore plungers might also invest in additional gear.
Where To Cold Plunge In Chicago
There are plenty of spots around the city where folks can cold plunge. Here are a few to check out:
- Every year the Chicago Polar Bear Club takes place at Oak Street Beach. While this year’s official plunge has passed, this is still a great spot to take a dip in Lake Michigan with easy beach access.
- Lee Street Beach in Evanston has a lakeside sauna on certain days for $20 a session. So take a plunge, then warm right back up!
- Your own home! If you’ve got a tub, fill it with cold water and ice. I’d recommend getting a thermometer for the water temperature to make sure it doesn’t get too cold.
This is one of my winter hobbies, but I want to hear from you. Would you take the plunge into Lake Michigan?
