Six Months of Daily Cold Plunges

Sat, 18 Apr 2026 00:00:00 +0000

My brother wanted a cold pool next to the new whirlpool. I agreed - not because I had any plans to do daily cold plunges, but for the occasional quick dip between whirlpool sessions. We found a used one online with a chiller and set it up. That was in October. Half a year later, I’m in it every morning.

How It Turned Into a Habit

At first it was just fun. You push your limits, notice you can stay in longer than you thought, and the endorphin rush afterwards is real. Along the way I watched a couple of documentaries about ice baths - enough to convince me this was actually good for the body, not just a gimmick.

So I started going in every morning. Then winter came.

The First 10 Seconds

Getting in is a shock to the body, and that never changes - not even after doing it daily for half a year. And strangely, that’s the best part. The shock is what hits you. It’s what makes you stronger mentally.

Once I’m in, I stay still and try to relax. Depending on the temperature that’s easier or harder. It’s almost like a kind of meditation. Some mornings I think why am I doing this - but it’s routine now, so I just do it.

Winter and the Chiller Saga

The pool got colder and colder. There were mornings where I had to use a stone to break through the ice before I could get in.

A heads-up if you’re buying used: my original chiller broke not long in. Through the winter I went without one - the pool stayed cold on its own. But once it started warming up, I needed a way to keep the temperature down. For the last few weeks I’ve been freezing 10 PET bottles in my freezer every day and dropping them in. It works, but it’s a lot of work. Three days ago I finally bought a new chiller.

My rule of thumb for duration: roughly one minute per degree Celsius. At 10°C that means ten minutes. At 2-3°C I’d push it a little further.

At some point I stopped deciding. It just became something I do. Today I don’t think about whether I’m going - I’m going.

What It Actually Does

Mentally: this is the biggest effect for me. It’s extremely good mentally and can help you through a lot. I don’t have a cleaner way to put it.

Energy: it wakes you up. I’ve used it in the evenings too, before lectures - it gives you mental energy back and keeps you alert for a while.

Recovery: that was the original motivation from the documentaries. Hard to measure, but I feel it.

Choosing Session Length

You have to be careful with how long you stay in - you don’t want to actually undercool your body. The longer you go, the longer it takes to warm up afterwards. Overdo it and you’re looking at 3-4 hours before you really feel warm again.

I adjust based on what’s coming next. If I have a meeting soon after, I shorten the session - otherwise hands get too cold and typing on the keyboard turns into comedy. If nothing’s planned, I can stay in longer.

Should You Try It?

I’d recommend everyone tries it at least once or twice - even just in combination with a whirlpool or sauna. I never thought it would be possible for me to do this, let alone this regularly.

What’s Next

Lately I’ve been doing slightly warmer sessions. The body adapts to temperature more than I expected, and I wanted to see how it feels with a bit less shock. Curious whether I’ll still enjoy the pool in summer - whether it becomes pure cooling-down rather than a deliberate cold exposure session.

Either way, I’m going in again tomorrow.

Painite