Guide
Cold plunging for beginners: how to start safely
How to start with a cold plunge or ice bath at home: temperature, time, never alone, children and the electrics.
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Start warmer and shorter than you think, never plunge alone, and get in slowly. A makes this easy because you choose the temperature.
Why the first minute matters
The RNLI defines anything below 15°C as cold water, and says cold water shock makes you gasp and breathe fast while your heart rate and blood pressure rise. It also says the first effects pass in less than a minute. Source: RNLI, cold water shock.
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Getting started
- Ask your GP first if you have a heart or blood-pressure condition, or are pregnant.
- Have someone with you, every time.
- Pick a starting temperature you're comfortable with. let you set it, so you can begin well above the 2 or 3°C they reach.
- Get in slowly, keep your head out of the water and keep it short. Go colder or longer only when you want to.
- Have warm clothes and a towel ready for when you get out.
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Set-up
Put the lid on whenever you're not using it, especially with children around. Plug the into an outdoor socket with an (a safety switch that cuts the power if something goes wrong). Where to put a cold plunge.
This is general safety information from the RNLI and the sellers, not health advice.
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Common worries
"Is it safe?"
Cold water is a shock to the body. If you have a heart or blood-pressure condition, or are pregnant, ask your GP first. Never plunge alone, and keep the lid on when children are around. Safety and starting out →
"Won't the water go green?"
Not with a lid, a filter and a little care. Several bundles we list include a filter, and Monk uses . Our water care guide covers the routine. Keeping the water clean →
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