Hot and Cold Plunge in East Bethel: What 100°F to 40°F Water Is Like

Two temperatures, one room in East Bethel

A late October morning in East Bethel can start in the 30s, and the ride in from Ham Lake or Andover on Highway 65 does not warm anyone up. Then there is the water at 5D Wellness: 100°F at one end and 40°F at the other. People ask us about it all the time, so here is a plain description of what the hot and cold plunge is, how a session is set up, and what to know before you come.

One note on wording. Our contrast therapy page describes "a hot and cold plunge (100°F to 40°F water)". It doesn't give a tub count, so this article doesn't either. What it can do is walk through the temperatures, the formats and the logistics, and leave the rest for your visit.

What 100°F to 40°F water means at 5D Wellness

The hot and cold plunge is one of two ways to do contrast therapy here. The water runs from 100°F on the warm side to 40°F on the other. That's a 60 degree spread, wide enough that you'll notice each end.

How it compares with the plunges on our own page

Our plunge page is a separate listing. It lists four plunges, from 37°F to 46°F, available year-round. So the 40°F figure in the hot and cold plunge sits inside the same neighborhood as those plunges. If you only want the low end, that page is the one to read.

Two ways to do contrast therapy

Sauna, then plunge, twice

The first format alternates a sauna with a plunge, going back and forth twice, over 30 to 50 minutes. Some of the private sauna rooms have the plunge behind the same door, so you're not walking across a building in a towel in November.

The hot and cold plunge

The second format is the water-only version: the hot and cold plunge at 100°F to 40°F. You move between the two temperatures instead of between a sauna and a plunge. Pick whichever fits your morning. Neither asks you to be an athlete.

What the warm end is like

At 100°F you are in water about the temperature of a hot tub set low. Harvard Health says that a water temperature of 100° to 105°F is reasonable for a hot bath, and to get in slowly so your body can adjust. That advice is easy to follow: step in, sit, breathe.

Cleveland Clinic suggests listening to your body in a hot tub and getting out if you feel too hot, dizzy or develop a headache. The same rule applies here. Nobody's keeping score.

What the 40°F end is like

This is the part most first-timers think about on the drive over. 40°F is cold enough that your breathing changes the moment you get in. Cleveland Clinic notes that cold water can trigger fast, hard-to-control breathing, and that a session should never go longer than five minutes, with beginners keeping it to a minute or two. The same page says to avoid water colder than 40°F, which is where our plunge sits, so shorter is the sensible way to start.

Two more practical points from that guidance: leave the water if you feel lightheaded, and dry off and warm up once you are out. If you want a longer first-timer walkthrough, our post on getting started with a plunge near St. Francis covers the basics, and this comparison of a DIY ice bath and a studio plunge explains why a thermometer matters.

Hours, price and how to book

The studio is at 18447 Highway 65 NE, Suite C, East Bethel, MN 55011. We are staffed seven days a week from 8:00 AM to 4:00 PM, and members have access 24/7.

• A single contrast therapy session is $12 per day, and no membership is needed.
• A Day Pass covering all therapies is $28.
• Contrast therapy is included with every membership.

Neighbors from Blaine, Cedar, Isanti and Lino Lakes make the drive, and it is a short one from Oak Grove and Coon Rapids. When you are ready, you can pick a time on the booking page.

Planning a visit around a Minnesota week

Because the plunges are available year-round and the studio is staffed from 8:00 AM to 4:00 PM, you can fit a session around a normal day. Some people from Forest Lake and Cambridge stop in on the way to work, and others come after a weekend of hockey or ice fishing. The sauna-and-plunge format takes 30 to 50 minutes, so leave yourself a little time on either side rather than squeezing it between meetings. If you are unsure which format fits, start with the one that sounds less intimidating, and ask the front desk when you arrive. Being staffed seven days a week means someone is there to answer.

Who should check with a clinician first

Water at 40°F is not right for everyone. Cleveland Clinic says to talk with a healthcare provider first if you have heart disease, hypertension, diabetes, neuropathy, poor circulation or other listed conditions, or if you are pregnant. Harvard Health goes further and advises that people with heart rhythm disorders or circulation problems avoid cold plunges. If any of that sounds like you, ask your doctor before you book.

5D Wellness services are for relaxation and general wellness and are not a substitute for medical care.

The short version

The hot and cold plunge is water from 100°F to 40°F, offered next to a sauna-and-plunge format that runs 30 to 50 minutes. A single session is $12, the doors are staffed every day from 8 to 4, and the first rule is the simplest one: get out when it stops feeling right. Stop in and see the room for yourself.

Frequently Asked Questions

What temperatures are the hot and cold plunge?

5D Wellness lists its hot and cold plunge as 100°F to 40°F water. The separate plunge page lists four plunges from 37°F to 46°F.

How much does a session cost?

A single therapy is $12 per day with no membership, and a Day Pass covering all therapies is $28. Contrast therapy is included with every membership.

When can I go?

The studio is staffed seven days a week from 8:00 AM to 4:00 PM, and members have 24/7 access.

Should I check with a doctor first?

Cleveland Clinic and Harvard Health both advise people with heart or circulation conditions, or who are pregnant, to talk with a clinician before plunging in 40°F water.

This article is for general wellness and educational purposes only and is not medical advice. 5D Wellness services are not a substitute for professional medical care. Results vary by individual. Consult a qualified healthcare provider before starting any new wellness practice, especially if you are pregnant or have a medical condition.