You’d think cold plunging would be a straightforward task. Strip down to your swim suit, take a controlled breath, and calmly get into the freezing water to see how long you can last. But as with any wellness trend that purports to offer myriad physical benefits, there are important caveats to consider.

The experts suggest that launching yourself into a cold plunge pool at the right time can make all the difference to how you feel and how effectively you work out. It can also change, depending on what type of exercise you have planned. If you’ve invested in one of the best cold plunge pools, or simply want to make use of the ice bath in your local gym, here’s what the experts suggest to gain the best results from your cold-plunge practice.

Why Cold Plunge?

Immersing your body in ice-cold water may sound like a fun thing to do when you’re too hot and on vacation in the Bahamas. But on a rainy workday in midwinter, it fast loses its appeal. When carried out responsibly, the practice of getting into water between 10 to 15 degrees Celsius (50–60 Fahrenheit) for one to five minutes after a workout can be very beneficial for some, however.

“Cold plunging can be done in a dedicated plunge pool, an ice bath, or even a cold, natural body of water,” says Mohammed Enayat, a general practitioner and founder of longevity clinic HUM2N. “While some people try it purely for the invigorating feeling, there is now solid scientific evidence that cold-plunging offers a number of health benefits. Studies have shown that cold immersion can reduce muscle soreness, support recovery post-exercise, stimulate circulation, and boost your mood by triggering the release of endorphins and norepinephrine.”

Enayat also notes that cold plunging may also turn white fat into beige or brown fat, which is the “good fat” that burns calories and generates heat.

While these mind and body health benefits sound enticing, when you cold plunge matters, and it can have an effect on how successfully you train. It’s also important to note that cold plunging isn’t right for everyone. If you have heart or circulation issues, it can put sudden stress on your heart and nervous system. If you have any health concerns or are unsure whether you can cold-plunge, you should always consult your doctor before dipping into the ice.

Where to Cold Plunge

The beauty of ice bathing is that you don’t need to broadcast your plunge on socials to enjoy the process. You don’t need an expensive gym membership either. For most, it can be easy to cold plunge from the comfort and privacy of your own home in a number of ways. Online, you can find plenty of dedicated cold plunge pools for use in or around your home and yard. CalmMax, Hydragun and Sun Home Saunas are just a few of the brands that sell easy-to-inflate pop-up cold-plunge pools with prices starting at $50.

You will have to pay a premium for designs with a dedicated filter that can also chill the water to a precise temperature, however. Otherwise, you’ll have to make use of a cold tap and a few buckets of ice.