Tingly, focused, quiet. These are some of the adjectives that cold plungers use to describe their experience. “It’s the only place I get actual silence,” says Renate Rain, the founder of Puget Sound Plungers, a nearly 5,000-member cold-plunging group that regularly meets to swim in the Puget Sound in and around Seattle.
Intentionally exposing yourself to cold water in a lake, ocean or other body of water is a form of cold-water immersion that’s been around for centuries. Cold plunging includes everything from taking a chilly, post-workout shower to open-water swimming or visiting a state-of-the-art cryotherapy chamber. Google searches for the term are on the rise, and devotees are quick to tout the benefits.
Beyond the dopamine rush that plungers experience, research shows that immersing yourself in a cold body of water can help reduce exercise-induced muscle damage, alleviate chronic pain, boost mood and even improve insulin resistance. (While research is promising, more randomized controlled studies are needed to understand cold plunging’s benefits and how often it should be done for optimal results.)
You don’t need a lot of gear to cold plunge, Rain says, and you likely own many of the items you’ll need to get started. Still, there are a few essentials that can help you feel more comfortable in the water. Here’s how to build your cold-plunging kit.
Editors’ Note: As with any new activity, you should consult with your doctor before cold plunging. Risks include cold shock, frostbite and hypothermia, according to the National Oceanic and Atmospheric Association. Watch the weather, take necessary precautions and never venture into cold water alone.
Swimsuit (Women’s; Men’s)
You don’t need to buy a new or special type of swimsuit in order to cold plunge: Just choose one that’s comfortable, Rain says. It might be tempting to reach for a long-sleeve top or rashguard, but those suits can be difficult to remove and may or may not offer additional insulation. A simple one- or two-piece bathing suit or swim trunks offer everything you need for a successful first dunk. $12–$133
Nomadix Original Towel
There’s nothing like wrapping yourself in a dry, fluffy towel following a cold swim. You should change out of your suit immediately following your plunge, says Rain. Warming up and dressing in dry clothes after cold swimming is one way to avoid dangerous after-drop, wherein your core temperature continues to sink even after you’ve removed yourself from a cold environment, as documented by this study that followed 11 open-water swimmers.
The lightweight Nomadix Original Towel offers a generous 6 feet of MicroTerry™ warmth (with smaller loops than traditional terry cloth to keep out sand and other debris) and fits easily in a bag or pack. Its soft fabric features partially recycled materials and an antimicrobial treatment to inhibit the growth of odor-causing bacteria, which comes in handy when you forget to wash your towel between plunges. Here’s a pro tip: Bring two—one to stand on and another for warming up. $39.95
PackTowl Changing Poncho
A changing poncho can be a nice way to level up your cold-plunging game, especially if you frequent a public beach or swimming hole. The spacious PackTowl Changing Poncho is a veritable dressing room on the go, making it easy to strip down to your birthday suit after a frigid plunge. It’s ridiculously absorbent, soaking up three times its weight in water, and its kangaroo pocket is spacious enough to fit a change of clothes. Back home, it’s easy to toss the poncho, which conveniently comes in two sizes (S/M and L/XL), in the wash. $59.95
REI Co-op Lightweight Dry Sack
Sure, you can carry your wet swimsuit home in a plastic bag when you’re done plunging, but why would you when you can pack along the REI Co-op Lightweight Dry Sack? Its hefty nylon roll-top construction does a bang-up job of keeping contents organized and dry. Plus, it’s also handy on the way to your swim: We like filling it with a change of clothes snuggled beside a Nalgene filled with hot water. Your limbs will thank you when you emerge from 50-degree waters. $16.95–$25.95
NRS Kicker Wetshoes (Women’s; Men’s)
You’re only as comfortable as your feet, so we recommend water shoes for protection. You can start out with something basic like a water clog or shoe paired with wool socks, since wool maintains some of its insulating properties when wet, says Rain. Once you’re plunging on the regular, invest in neoprene NRS Kicker Wetshoes, which shield feet from sticks and stones that might be lurking beneath the water’s surface while also adding a dose of warmth. Their petroleum-free construction contains a combination of limestone and recycled tires, and their rubber outsoles grip surfaces so you can focus more on deep breathing and less on balancing. $57.95
Owala FreeSip Vacuum Water Bottle
Cold exposure can lead to fluid loss, so aim to hydrate throughout the day when you plunge. We choose to pack along the FreeSip Vacuum Water Bottle from Owala, with its leakproof push-button lid and spout that lets you drink two ways—tilted back or upright using the bottle’s built-in straw. The 24-ounce FreeSip is perfect for throwing in a pack and the bottle itself slides easily into most car cup holders. If you prefer a hot bevvy, opt for the SmoothSip Slider Stainless Steel Tumbler and warm up from the inside out. $23–28
Healthy snacks, like jerky or trail mix
Researchers are looking into whether plunging at a particular time of day or frequency enhances the practice’s benefits. Still, you can cold plunge any time of day. If it’s going to be a few hours until your next meal, you might want to pack along a healthy snack like the salty, satisfying Zero-Sugar Mini Grass-Fed Beef Sticks from Country Archer Jerky Co. or a pocket-sized package of flavored nuts from Pear’s Snacks. $4.95–$17.95
Vuori Halo Performance Hoodie 2.0
Dressing in loose layers is a good idea when you plan to cold plunge, says Rain, so you arrive warm and can quickly get cozy when you emerge from the water. We love pairing the extrasoft women’s Vuori Halo Performance Hoodie 2.0 with a base layer (on a warmer day) or down jacket (on a chilly one). The hoodie’s moisture-wicking fabric is made from recycled materials and its slash pockets are perfect for warming frigid fingers. $98
Read more: Material Science: The Art of Layering
Vuori Sunday Element Jacket – Men’s
Consider yourself warned: Once you slide into the men’s Vuori Sunday Element Jacket post dip, you won’t want to take it off. This stretchy hoodie is another layering option for your pre- and post-plunge hang. Its moisture-wicking fabric helps your body resume its core temp, and its nylon overlays, slash pockets and drawstring hood further seal in warmth. $118
REI Co-op Trailmade Fleece Pants (Women’s; Men’s)
After my first cold plunge, I made the mistake of trying to wiggle back into a pair of stiff jeans. Never again! Instead of rigid denim or cotton that quickly feels cold and clammy when wet, consider wrapping your legs in warm, soft, insulating fleece. The Trailmade Fleece Pants from REI Co-op are cozy, lightly water resistant, and come in a wide range of sizes (up to women’s size 3X and men’s XXXL). $59.95
Teva ReEmber Slip-Ons
It can take longer for blood to reach your feet and hands since they’re farthest from your heart, according to the Cleveland Clinic. That’s why it’s a good idea to bring a pair of comfy, insulated kicks to help you warm up after your plunge. Enter the unisex Teva ReEmber Slip-Ons—REI Co-op Member favorites that frequently top our editorial best lists. Their microfiber lining warms feet right up while a grippy rubber outsole lets you navigate rocky beaches and rooty trails down to the water with ease. $80
REI Co-op Norseland Down Mittens
You don’t need to submerge your hands to benefit from cold plunging, says Rain, who often chooses to keep her hands out of the water. The pillowy REI Co-op Norseland Down Mittens feature a windproof, water-resistant exterior and a fleece lining, making them a smart pick for warming your digits while the rest of your body is submerged, or post-plunge at water’s edge. Size up and invest in a pair of Ignik Hand Warmers, which feature compostable contents, to up the cozy factor even more. $24.95–49.95
Smartwool Isto Retro Beanie
“In winter, everyone’s in beanies,” says Rain, who, along with her fellow plungers, swears by a wool hat when swimming during the colder months. The Smartwool Isto Retro Beanie, with its cozy cable knit and bright hue, is exactly what we’re reaching for on chilly days. If you plan on swimming or submerging your head and don’t want to deal with wet hair, you might also consider a swim cap. $50
Rite in the Rain 5 x 7 Weatherproof Side Spiral Notebook
Studies show cold plunging can boost mood and reduce symptoms of depression. Anecdotal accounts suggest that cold exposure might help individuals overcome fear and anxiety. Researchers are still trying to determine what it is about cold water, specifically, that can make people feel better. Some say it has to do with the hormones that are released during and after a plunge.
As with any new activity, it’s less about the research and more about why it works for you. To that end, consider stashing a journal like the Rite in the Rain 5 x 7 Weatherproof Side Spiral Notebook in your car or bag to record observations about your own cold-plunging experiences. $9.95
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