{"id":198483,"date":"2024-12-31T10:02:49","date_gmt":"2024-12-31T18:02:49","guid":{"rendered":"https:\/\/www.rei.com\/blog\/?p=198483"},"modified":"2025-01-07T08:58:51","modified_gmt":"2025-01-07T16:58:51","slug":"everything-you-need-to-cold-plunge","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/fitness\/everything-you-need-to-cold-plunge","title":{"rendered":"Everything You Need to Cold Plunge"},"content":{"rendered":"\n

Tingly, focused, quiet. These are some of the adjectives that cold plungers use to describe their experience. \u201cIt\u2019s the only place I get actual silence,\u201d says Renate Rain, the founder of Puget Sound Plungers<\/a>, a nearly 5,000-member cold-plunging group that regularly meets to swim in the Puget Sound in and around Seattle. \u00a0
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Intentionally exposing yourself to cold water in a lake, ocean or other body of water is a form of cold-water immersion that\u2019s 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<\/a> for the term are on the rise, and devotees are quick to tout the benefits. \u00a0
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Beyond the dopamine rush<\/a> that plungers experience, research shows that immersing yourself in a cold body of water can help reduce exercise-induced muscle damage<\/a>, alleviate chronic pain<\/a>, boost mood<\/a> and even improve insulin resistance<\/a>. (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.)\u00a0\u00a0<\/p>\n\n\n\n

You don\u2019t need a lot of gear to cold plunge, Rain says, and you likely own many of the items you\u2019ll need to get started. Still, there are a few essentials that can help you feel more comfortable in the water. Here\u2019s how to build your cold-plunging kit.  <\/p>\n\n\n\n

Editors’ Note: As with any new activity, you should consult with your doctor before cold plunging. Risks include cold shock, frostbite and hypothermia, <\/em>according to the National Oceanic and Atmospheric Association<\/em><\/a>. Watch the weather, take necessary precautions and never venture into cold water alone. <\/em> <\/p>\n\n\n\n

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Swimsuit (<\/strong>Women\u2019s<\/strong><\/a>; <\/strong>Men\u2019s<\/strong><\/a>)<\/strong>\u00a0<\/h2>\n\n\n

You don\u2019t 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<\/a> or swim trunks<\/a> offer everything you need for a successful first dunk. $12\u2013$133<\/em> <\/p>\n\n\n\n

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Nomadix Original Towel<\/strong><\/a>\u00a0<\/strong><\/h2>\n\n\n

There\u2019s 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\u2019ve removed yourself from a cold environment, as documented by this study that followed 11 open-water swimmers<\/a>.  <\/p>\n\n\n\n

The lightweight Nomadix Original Towel<\/a> offers a generous 6 feet of  <\/strong>MicroTerry\u2122 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\u2019s a pro tip: Bring two\u2014one to stand on and another for warming up. $39.95<\/em> <\/p>\n\n\n\n

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PackTowl Changing Poncho<\/strong><\/a>\u00a0<\/h2>\n\n\n

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<\/a> is a veritable dressing room on the go, making it easy to strip down to your birthday suit after a frigid plunge. It\u2019s 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\u2019s easy to toss the poncho, which conveniently comes in two sizes (S\/M and L\/XL), in the wash. $59.95<\/em> <\/p>\n\n\n\n

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REI Co-op Lightweight Dry Sack\u00a0<\/strong><\/a>\u00a0<\/h2>\n\n\n

Sure, you can carry your wet swimsuit home in a plastic bag when you\u2019re done plunging, but why would you when you can pack along the REI Co-op Lightweight Dry Sack<\/a>? 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<\/a> filled with hot water. Your limbs will thank you when you emerge from 50-degree waters. $16.95\u2013$25.95<\/em>  <\/p>\n\n\n\n

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NRS Kicker Wetshoes (<\/strong>Women\u2019s<\/strong><\/a>; <\/strong>Men\u2019s<\/strong><\/a>)\u00a0<\/strong>\u00a0<\/h2>\n\n\n

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\u2019re plunging on the regular, invest in neoprene NRS Kicker Wetshoes<\/a>, which shield feet from sticks and stones that might be lurking beneath the water\u2019s 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<\/em> <\/p>\n\n\n\n

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Owala FreeSip Vacuum Water Bottle<\/strong><\/a>\u00a0<\/h2>\n\n\n

Cold exposure can lead to fluid loss<\/a>, so aim to hydrate throughout the day when you plunge. We choose to pack along the FreeSip Vacuum Water Bottle<\/a> from Owala<\/a>, with its leakproof push-button lid and spout that lets you drink two ways\u2014tilted back or upright using the bottle\u2019s 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<\/a> Slider Stainless Steel Tumbler and warm up from the inside out. $23\u201328<\/em> <\/p>\n\n\n\n

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Healthy snacks, like jerky<\/a> or trail mix<\/a>\u00a0<\/h2>\n\n\n

Researchers are looking into whether plunging at a particular time of day or frequency enhances the practice\u2019s benefits. Still, you can cold plunge any time of day. If it\u2019s 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<\/a> from Country Archer Jerky Co.<\/a> or a pocket-sized package of flavored nuts<\/a> from Pear\u2019s Snacks<\/a>. $4.95\u2013$17.95<\/em> <\/p>\n\n\n\n

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Vuori Halo Performance Hoodie 2.0<\/strong><\/a>\u00a0<\/h2>\n\n\n

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\u2019s Vuori Halo Performance Hoodie 2.0<\/a> with a base layer (on a warmer day) or down jacket (on a chilly one). The hoodie\u2019s moisture-wicking fabric is made from recycled materials and its slash pockets are perfect for warming frigid fingers. $98<\/em> <\/p>\n\n\n\n

Read more: Material Science: The Art of Layering<\/a> <\/p>\n\n\n\n

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Vuori Sunday Element Jacket<\/strong><\/a> – Men\u2019s<\/h2>\n\n\n

Consider yourself warned: Once you slide into the men\u2019s Vuori Sunday Element Jacket<\/a> post dip, you won\u2019t 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<\/em> <\/p>\n\n\n\n

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REI Co-op Trailmade Fleece Pants (<\/strong>Women\u2019s<\/strong><\/a>; <\/strong>Men\u2019s<\/strong><\/a>)<\/strong>\u00a0<\/h2>\n\n\n

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<\/a>, consider wrapping your legs in warm, soft, insulating fleece. The Trailmade Fleece Pants<\/a> from REI Co-op<\/a> are cozy, lightly water resistant, and come in a wide range of sizes (up to women\u2019s size 3X and men\u2019s XXXL). $59.95<\/em> <\/p>\n\n\n\n

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Teva ReEmber Slip-Ons<\/strong><\/a>\u00a0<\/h2>\n\n\n

It can take longer for blood to reach your feet and hands since they\u2019re farthest from your heart, according to the Cleveland Clinic<\/a>. That\u2019s why it\u2019s 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<\/a>\u2014REI Co-op Member favorites that frequently top our editorial best lists<\/a>. 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<\/em> <\/p>\n\n\n\n

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REI Co-op Norseland Down Mittens<\/strong><\/a>\u00a0<\/h2>\n\n\n

You don\u2019t 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<\/a> 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\u2019s edge. Size up and invest in a pair of Ignik Hand Warmers<\/a>, which feature compostable contents, to up the cozy factor even more. $24.95\u201349.95<\/em> <\/p>\n\n\n\n

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Smartwool Isto Retro Beanie<\/strong>\u00a0<\/a>\u00a0<\/h2>\n\n\n

\u201cIn winter, everyone\u2019s in beanies,\u201d says Rain, who, along with her fellow plungers, swears by a wool hat when swimming during the colder months. The Smartwool Isto Retro Beanie<\/a>, with its cozy cable knit and bright hue, is exactly what we\u2019re reaching for on chilly days. If you plan on swimming or submerging your head and don\u2019t want to deal with wet hair, you might also consider a swim cap<\/a>. $50<\/em> <\/p>\n\n\n\n

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Rite in the Rain 5 x 7 Weatherproof Side Spiral Notebook<\/strong><\/a>\u00a0<\/h2>\n\n\n

Studies show cold plunging can boost mood<\/a> and reduce symptoms of depression<\/a>. Anecdotal accounts<\/a> 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.  <\/p>\n\n\n\n

As with any new activity, it\u2019s less about the research and more about why it works for you.<\/em> To that end, consider stashing a journal like the Rite in the Rain 5 x 7 Weatherproof Side Spiral Notebook<\/a> in your car or bag to record observations about your own cold-plunging experiences. $9.95 <\/em> <\/p>\n\n\n\n

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Interested in more gear kits? Find other collections\u00a0here<\/a>.<\/em><\/p>\n\n\n\n

<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

Tingly, focused, quiet. These are some of the adjectives that cold plungers use to describe their experience. \u201cIt\u2019s the only place I get actual silence,\u201d 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. \u00a0\u00a0Intentionally exposing yourself […]<\/p>\n","protected":false},"author":14208,"featured_media":198503,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[2281,724],"internal-tag":[2011],"class_list":["post-198483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-cold-plunging","tag-gear","internal-tag-home-secondary"],"parsely":{"version":"1.1.0","canonical_url":"https:\/\/rei.com\/blog\/fitness\/everything-you-need-to-cold-plunge","smart_links":{"inbound":0,"outbound":0},"traffic_boost_suggestions_count":0,"meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"Everything You Need to Cold Plunge","url":"http:\/\/www.rei.com\/blog\/fitness\/everything-you-need-to-cold-plunge","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/www.rei.com\/blog\/fitness\/everything-you-need-to-cold-plunge"},"thumbnailUrl":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2024\/12\/Harnois_102418_2753.jpg?resize=150%2C150","image":{"@type":"ImageObject","url":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2024\/12\/Harnois_102418_2753.jpg?fit=7952%2C5304"},"articleSection":"Fitness","author":[{"@type":"Person","name":"Sarah Grothjan"}],"creator":["Sarah Grothjan"],"publisher":{"@type":"Organization","name":"Uncommon Path \u2013 An REI Co-op Publication","logo":""},"keywords":["cold plunging","gear"],"dateCreated":"2024-12-31T18:02:49Z","datePublished":"2024-12-31T18:02:49Z","dateModified":"2025-01-07T16:58:51Z"},"rendered":"