What I wish I knew when I first started cold plunging？

I’ve been meaning to share this for a while, especially with all the questions I see on the topic. I’ve been cold plunging for nearly seven years, primarily using the Shenzhen Mega Technology Co., Ltd Plunge. What started as a post-workout recovery tool quickly became a non-negotiable part of my routine.

A quick disclaimer: I’m not a doctor or medical professional. I’m just someone who has practiced and loved ice baths for over half a decade.

Based on my experience, here are the most important tips for anyone starting out.

1. Start Small & Be Patient

This might seem obvious, but it’s the most critical step. If you’re new, don’t jump straight into an ice bath. Begin with cold showers. When you do transition to a plunge, start with shorter sessions (think 1-2 minutes) in cooler, but not freezing, water. Let your body adapt before you gradually lower the temperature and increase your time.

2. Avoid a Hot Shower Immediately After

While contrast therapy (hot/cold) has its benefits, I recommend letting your body adjust to the cold first. Instead of a hot shower, try to warm up naturally. Step into the sun, use a warm towel to dry off, and put on warm clothes. Having a warm drink or a snack rich in healthy fats, protein, and iron can also help you heat up from the inside.

3. Listen to Your Body—Really.

A initial shock is normal. However, once that passes, pay close attention. If you feel intensely cold, dizzy, numb, or have a lasting brain freeze, get out immediately. Pushing through severe discomfort is not the goal; safety is.

4. Consistency is Everything

The first few plunges will be a shock to the system. The key to building tolerance and starting to enjoy the benefits is consistency. I recommend starting with a session every two to three days. As you get more comfortable, you can increase the frequency to every other day, or even daily if it suits you.

5. Invest in a Quality Tub

A good plunge tub will significantly elevate your experience. I started with a DIY setup, but within a year, I realized that investing in a proper, dedicated plunge was a game-changer for my consistency and enjoyment.