Taking the Plunge: The Benefits of Cold Water Therapy

By Ange

At our recent 23W Open Day, we took the plunge—literally—into the invigorating world of cold plunge therapy. With two cold plunge setups ready for the brave and adventurous, our members experienced first-hand the myriad benefits that come from dipping into waters chilled to 6-10 degrees Celsius. But what exactly makes cold plunge therapy more than just a chilly dip?

Let’s dive in.

The Cool Advantages

1. Soothes Muscle Soreness: After a vigorous workout, stepping into the cold water can significantly alleviate muscle soreness and inflammation. The cool temperature narrows blood vessels, easing swelling and preventing tissue breakdown. It’s a refreshing way to speed up recovery.

2. Circulation Boost: Immersing in cold water challenges your body to maintain its core temperature, thereby improving blood flow. This enhanced circulation is crucial for faster muscle recovery and boosts overall cardiovascular health—a vital component of fitness longevity.

3. Immune System Kickstart: Regular cold plunges might just be the shock your immune system needs. The cold water stimulates leukocytes, vital in combating infections and bolstering your body’s defence mechanism.

4. Energy and Alertness Spike: There’s nothing quite like cold water to wake up your body and mind. The immediate adrenaline rush post-plunge is perfect for shaking off grogginess or recharging your batteries.

5. Mental Resilience: Subjecting yourself to the cold can toughen up your mind as much as your body. It’s an exercise in endurance and stress management, preparing you to face life’s challenges with increased resilience. 

6. Mood Enhancement: Cold plunge therapy can be a natural mood booster. The release of endorphins, triggered by the cold, offers a sense of well-being and can significantly reduce stress levels.

7. Sleep Quality Improvement: The serene, mood-lifting effect of a cold plunge not only calms your mind but also promotes deeper, more restorative sleep.

8. Skin and Hair Health: Cold water immersion tightens skin and reduces blood flow, potentially improving the appearance and health of your skin and hair.

Key Considerations

  • Safety First: Always prioritise safety, especially for individuals with cardiovascular conditions or other health concerns. Consulting with a healthcare provider before starting a cold plunge routine is advisable.
  • Listen to Your Body: Adjust durations and frequencies based on personal comfort and physical responses. It’s important not to overdo it and to be mindful of signs of hypothermia or excessive discomfort. Start by aiming for a 60 second duration before building your exposure time. 
  • Gradual Progression: Especially for beginners, gradually increasing the exposure time and decreasing the water temperature can help build tolerance and avoid shock to the system.

A Word of Caution

While the benefits are enticing, cold plunge therapy isn’t for everyone. Individuals with certain health conditions should seek medical advice before taking the plunge. 

At 23W, we’re always exploring new ways to enhance wellness and fitness. Our Open Day cold plunge experience was just a glimpse into the holistic approach we take towards health. Whether you’re a seasoned athlete or just starting your fitness journey, incorporating varied therapies like cold plunging can offer a refreshing perspective on wellness.

We will be setting up the our portable Recover Ice Baths periodically for our members and hope to one day, having one set up permanently. 


Leave a Comment

Your email address will not be published. Required fields are marked *

Our founder

Ange Drake is an personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

Your fitness style

Can’t decide which of our packages is best suited for you? Take our questionnaire to help you decide!

You may be
interested in

Leave a Comment

Your email address will not be published. Required fields are marked *

Upskill Winter Challenge 11th July- 4th September

Leave a Comment

Your email address will not be published. Required fields are marked *

find your fitness style

Can’t decide which of our packages is best suited for you? This questionnaire is designed to help you decide!!

Contact us

Don't be shy!


Be the first

Be the first to know about our latest challenges, packages, exclusive workshops and events.

Contact us

Don't be shy!