Cold plunge FAQs.

The big three people come for are mood, energy and recovery. After a 5-minute cold-water dip, people in a 2023 study felt more active, alert and inspired, and less distressed and nervous (Biology, 2023 (opens in a new tab)). After hard exercise, cold water immersion can ease muscle soreness a little more than resting (Sports Medicine, 2016 (opens in a new tab)). And that wide-awake feeling afterward is why so many people keep coming back.

Many people say it's the best part of their day, and the research backs the feeling. In a lab study, an hour in 57°F water raised noradrenaline by 530% and dopamine by 250% (European Journal of Applied Physiology, 2000 (opens in a new tab)), and even a 5-minute dip left people feeling more alert and attentive (Biology, 2023 (opens in a new tab)). You don't need anything like an hour, though: in a cold plunge, a minute or two is plenty.

It can help with soreness. A Cochrane review found some evidence that cold-water immersion eases muscle soreness after exercise compared with resting (Cochrane Database of Systematic Reviews, 2012 (opens in a new tab)), and a later meta-analysis agreed, with the best results in water around 52 to 59°F for 11 to 15 minutes (Sports Medicine, 2016 (opens in a new tab)). How much of that comes down to inflammation is still being studied. Our plunge runs colder than that, so shorter dips make sense.

For soreness, it can be (Cochrane Database of Systematic Reviews, 2012 (opens in a new tab)). One thing to know if you lift for size and strength: in a 12-week study, a 10-minute cold plunge after every session led to smaller gains in muscle and strength than an active cool-down (Journal of Physiology, 2015 (opens in a new tab)). If muscle growth is your main goal, consider plunging on rest days or after cardio instead.

A deep tub of water held at a steady cold temperature. You step in, sit down to chest or shoulder height, breathe, and get out when you've had enough. In our suites it's a few steps from the sauna, so you can go hot to cold and back without leaving the room.

45 to 49°F. Cold enough that the first few breaths take all your attention, which is sort of the point. The tub holds its temperature steadily, so every session feels the same.

Thirty seconds to a minute is a great first goal, and ten seconds still counts. Some regulars stay two or three minutes. Longer isn't better for its own sake, so get out when you've had enough.

Slowly, with long exhales. The gasp and fast breathing in the first moments is called the cold shock response, and easing in is the best way through it (Experimental Physiology, 2017 (opens in a new tab)). Step in, sit down, and breathe out for longer than you breathe in. It usually settles after 20 or 30 seconds.

Loud, then quiet. The first moments are all tingling skin and a catch in your breath. Keep breathing slowly and it settles into a calm, very awake feeling, and stepping out into a warm room feels great.

We'd suggest keeping your head above water. It's easier to control your breathing that way, and simpler to get out if you need to. Sit tall and let the water come up to your shoulders.

A swimsuit or anything you don't mind getting wet. Tie long hair up if you'd like to keep it dry, and leave rings in your bag, since cold fingers shrink and rings can slip off.

Yes. A professional cleaning service cleans the plunges three times a week. Please rinse off in your shower before you get in. It keeps the water fresh for the next guest, and they do the same for you.

An ice bath is a tub you fill with bags of ice, so the temperature drifts as it melts. A cold plunge has its own chiller and holds the same temperature all day. Same idea, without the trips for ice.

Of course. The suite is yours for the whole booking, so use the plunge on its own, the sauna on its own, or both. A warm shower between plunges works too.

Towel off first, then pick your warmth: back into the sauna, a warm shower, or a few minutes with a dry towel around your shoulders. Gentle movement helps too.

That's your cue to get out. Climb out slowly, wrap up in a towel and warm up with the sauna or a warm shower. Some shivering for a few minutes afterward is common. If it doesn't settle, or you feel confused or unwell, get help, and call 911 in an emergency.

As often as you enjoy it and feel good afterward. Some people plunge daily, others once a week. Take a break when you're run down, and check with your doctor if you have a heart, blood pressure or circulation condition.

Talk to your doctor before plunging if you're pregnant, have a heart condition or high blood pressure, have Raynaud's or another circulation problem, or have had recent surgery. Our liability waiver also says no cold plunge for anyone under 16. Our safety page covers the rest.