If you asked me to choose the most relaxing way to start each morning, I’d quickly reply with, “Curling up on my front porch and sipping a homemade latte in my PJs.” This peaceful quiet time would lead to a hot shower with my favorite Jo Malone London body wash. I can confidently say that my answer would not include climbing into an ice bath or cold plunge of 50-degree water at 6 a.m.
That said, I’ve watched my husband devotedly dip into his Plunge several mornings each week for the past three years, and he’s become a major fan. He’s convinced that this ritual improves his focus, supports better sleep and helps him recover quicker after a full day of yard work or a long bike ride.
To be honest, I can’t understand how he would choose to step into a tub filled with chilling water when our nice, warm shower and plush bath towels are just steps away. Yet cold plunging is one of the most popular self-care trends right now. There are endless articles about the potentially amazing cold plunge benefits, including improved insulin sensitivity, inflammation reduction and mental clarity.
Between much positive buzz, my husband’s praise and the fact that this is my “year of wellness,” I felt inclined to see for myself if I’m missing out on something good. Hence, I tried cold water immersion every morning for two weeks, and here’s what I learned. Read on for my cold plunge results.
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Why I Decided To Take the Plunge: Benefits and Expectations
I learned cold plunging can be a great wellness habit to include in your routine—and science backs this up. Research shows that cold water immersion could provide potential health benefits like improved sleep quality, better immunity and reduced stress. In fact, participants who took cold showers experienced a 29% reduction in sickness absence.
Cold water immersion may also serve as an effective tool for fitness enthusiasts and athletes who need speedy recovery between workouts or competitions, says Dr. Mark Kovacs, PhD, FACSM, CSCS, sport scientist and longevity and human-performance expert.
Although more research is needed on cold water therapy in general, as current evidence is limited to a small number of randomized controlled trials, modest sample sizes, and a lack of diversity among study populations, it’s easy to see why it’s so popular.
Potential benefits aside, I was honestly skeptical that this habit would stick in the long-term. That said, I’m always game to try new wellness hacks, and I was eager to kick off my two-week cold water immersion journey.
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Alexa Mellardo
My 2-Week Setup: Temperature, Duration and Rules
The first week, I eased into my cold water immersion journey by plunging each morning around 8 a.m. for 30 seconds, submerging myself up to my chest. The water was set to roughly 50 degrees Fahrenheit.
During week two, I took the plunge—quite literally—by completely covering my shoulders. This teeny bit of extra skin submerged makes the experience feel even more intense. I stayed in the tub for approximately 40 seconds per day.
For first-timers, Dr. Kovacs says you don’t need near-freezing water to reap the rewards. He recommends starting with 55 to 60°F for 30 to 60 seconds and slowly progressing to one or two minutes as your tolerance improves. For cold showers, wrap up a warm shower with 20 to 30 seconds of cool water and gradually increase the duration from there.
“There is no scientifically established minimum exposure that guarantees general health benefits. Colder and longer are not automatically better. A moderate stimulus that can be controlled safely is preferable to pursuing an extreme temperature for social media. Prolonged or very cold immersion increases cardiovascular strain and the risk of hypothermia, nerve injury and loss of physical control,” Dr. Kovacs stresses.
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Week 1: The Initial Shock and Mental Barrier
The first time I cold plunged, I knew I was in for a chilling experience the moment I slipped my legs into the water. If you’ve ever done cold water immersion before, you know the shock factor is all too real. Throughout weeks one and two, it was challenging to get myself in the right frame of mind—or shall I say, ready—to step into the “tundra,” the nickname I gave our plunge pool. I knew I had to immerse myself quickly, otherwise I would have talked myself out of it.
It didn’t get any easier once I was submerged. It’s safe to say I was definitely hyperventilating and counting down the seconds until I was finished.
After I got out of the plunge and wrapped myself in a towel, I wondered what was really going on inside my mind and body during and after that initial shock factor.
“The initial sensation is the cold-shock response,” explains Dr. Kovacs. “Rapid cooling of the skin activates sensory receptors and produces an involuntary gasp, hyperventilation, increased heart rate and a sharp rise in blood pressure. This is a protective survival response, but it is also the most dangerous phase because a person may temporarily lose control of breathing or inhale water.”
I learned that repeated cold exposure can decrease this response, which makes perfect sense because the body learns how to adapt to the “shock.” I know it will take ample time for me to conquer this mental hurdle.
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Week 2: What Happened to My Energy, Focus and Recovery
Most mornings, I still feel groggy—even when I’ve had a good night’s rest. A cold plunge first thing in the a.m. proved to be the jolt of energy I needed—and I felt it immediately. While it was definitely far less enjoyable, cold plunging helped me wake up even better than my cup of joe—and it seemingly set me up for mental success. I felt more prepared and focused to tackle my emails, tasks and deadlines.
As far as cold plunge recovery is concerned, since I don’t perform high-intensity workouts and did my plunging in the morning, this isn’t the most relevant benefit for me. (I prioritize lower-impact forms of movement, like Pilates and brisk walking.) That said, I do think adding cold plunging to my routine might have helped me fall asleep faster and sleep more soundly at night.
Cold Plunge vs. Cold Shower: Can You Get the Same Results?
If you’re comparing a cold plunge vs cold shower, there are a few things to consider, including whether you’ll get the same results from each.
According to Dr. Kovacs, cold plunging involves immersing a much larger portion of the body in cold water, which can lead to quicker heat loss and a stronger cardiovascular and respiratory response. A shower, on the other hand, exposes less of the body’s surface area to the water and allows you to tweak the temperature as desired.
“Cold showers may still provide a temporary increase in alertness and an opportunity to become accustomed to cold, with substantially less equipment and generally lower risk. However, they are unlikely to create the same degree of tissue cooling or post-exercise recovery effect as full-body immersion,” explains Dr. Kovacs.
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Potential Risks and Who Should Avoid Daily Cold Water Therapy
Brief, controlled exposure to cold water therapy can be tolerable for many healthy adults, but daily exposure has not been proven to be necessary or provide additional benefits. Dr. Kovacs recommends progressing gradually, avoiding cold plunging alone and never plunging while under the influence of drugs or alcohol.
In addition, be mindful of these cold water therapy side effects. Stop ASAP if you experience any chest pain, dizziness, faintness, uncontrolled breathing, confusion, severe shivering or numbness, Dr. Kovacs stresses.
It’s always wise to speak with your healthcare provider before adding a new wellness habit like cold plunging to your routine. This is especially important for those with cardiovascular disease, diabetes, seizure or fainting disorders, heart rhythm abnormalities, uncontrolled hypertension, peripheral artery disease, Raynaud’s phenomenon or a history of heart attack or stroke, Dr. Kovacs says.
If you are pregnant or taking medication that impacts your heart rate, blood pressure or body temperature regulation, discussing cold exposure with your physician is also crucial.
“Sudden cold exposure constricts blood vessels, raises blood pressure and increases the workload placed on the heart,” Dr. Kovacs explains. “The main message is that cold exposure can be a useful wellness or recovery tool, but it is not a substitute for exercise, sleep, nutrition or medical treatment. Most potential benefits can be achieved without extreme temperatures or prolonged immersion.”
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Final Verdict: Is a 2-Week Cold Plunge Challenge Worth It?
Cold plunging is definitely not for everyone. Some people love it, while others fear it. My husband does it all the time and genuinely loves how it makes him feel afterward.
As for me, will I continue to do a cold plunge every day? Most likely not—especially during the colder months of the year. But as my body continues to adapt, I’d like to think I might become a more experienced cold plunger, weaving it into my routine every so often. Only time will tell.
For now, it has been challenging for me to break through that mental barrier and completely calm my breathing, which is a crucial part of the puzzle I’m still working on mastering.
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Sources:
Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water—a continuing subject of debate. International Journal of Circumpolar Health, 81(1), 2111789. Cain, T., Brinsley, J., Bennett, H., Nelson, M., Maher, C., & Singh, B. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE, 20(1), e0317615. Dr. Mark Kovacs, PhD, FACSM, CSCS, sport scientist and longevity and human performance expert.Hence then, the article about i tried a cold plunge every morning for two weeks here s what happened was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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