What to Do After a Cold Plunge: Warm Up Slowly, Drink, and Eat

Introduction

Most of the talk about a plunge is about the water. What to do after a cold plunge gets less attention, though it takes longer than the plunge itself. In East Bethel, Ham Lake, Andover or Blaine in January, there's also a walk to a cold car waiting at the end of it.

This guide covers the half hour after you climb out: how to dry off and dress, what to sip, when a hot shower makes sense, what to eat, and which signs mean it is time to get help. It is general wellness information, and our cold plunge sessions at 5D Wellness are set up so you can plan this part before you ever get in.

Why you keep cooling after you get out

Your body doesn't stop cooling the moment you leave the water. Researchers call the continued fall in core temperature the afterdrop. In one study of 21 healthy, endurance-trained men, the authors described the rewarming period after cold water immersion as non-linear and metabolically costly, and said immersion and rewarming should be treated as one continuous event rather than two separate ones. That study had people in 10°C (50°F) water up to the waist after exercise, so it won't match every plunge. Still, the lesson carries over: the plunge isn't over when you stand up.

An aftercare guide from a plunge-tub maker puts the afterdrop at up to about 30 minutes. Cleveland Clinic keeps its advice short: once you are out, focus on bringing your body temperature back up. The same page suggests beginners start in the 50 to 59°F range for a minute or two, with a thermometer, and plunge once or twice a week. Our 40°F plunge is colder than that beginner range, which is one more reason to plan the exit.

The first ten minutes: dry, dress, warm up

Start with the towel. Dry off quickly and thoroughly, paying attention to your head, hands and feet, which lose heat fast. Wet clothing keeps cooling you through evaporation, so a wet swimsuit comes off as soon as you can manage it.

Then dress in layers:

• A moisture-wicking base layer, wool or synthetic.
• Fleece or down over it, with something wind-resistant on top for the walk outside.
• Dry socks, a hat and gloves. In a Minnesota winter, the hat and gloves are not optional.

Stand on a towel or mat while you dress, not on cold tile or concrete. Then rest somewhere around 68 to 72°F. If you are still chilly, a blanket works. Our post on what to bring to a sauna and plunge visit in a Minnesota winter has a packing list that covers most of this.

Hot shower, sauna or hot tub: when to wait

The urge to run for the hottest water you can find is strong. The usual advice is to hold off. One guide says not to step straight into a hot shower or sauna and suggests waiting at least 20 to 30 minutes before a warm shower. If you are still chilled after about 30 minutes, raise the water temperature a little at a time rather than all at once.

A few other points from the aftercare guides:

• Warm is better than hot. Very hot showers and baths are a big swing right after very cold water.
• A cold shower can drag out the afterdrop, so skip it.
• A hot tub is best left for later, not used as the first step.

Cleveland Clinic does say you may want to try a sauna after a plunge, and that is how a contrast visit works. If you plan to go back and forth on purpose, it helps to know your timing ahead of time. We wrote up how to time a 30 to 50 minute contrast visit, and what the 100°F and 40°F plunges are like if you want to see the two ends of the range. After a plunge on its own, though, give yourself time to warm up first.

What to drink after a cold plunge

Pick something warm and gentle. Good choices include caffeine-free herbal tea such as chamomile, ginger or peppermint, broth, or warm water with lemon. Plain water or an electrolyte drink is fine too, and after a longer plunge a warm electrolyte drink is one option.

Two things to skip for now:

• Alcohol. It makes blood vessels in the skin widen and speeds heat loss.
• Caffeine. It can dehydrate you and raise your heart rate.

Sip slowly, and hold the cup in both hands. Small thing, but it warms your fingers too.

What to eat within the hour

You don't need a feast. The common advice is a light, easy-to-digest snack within about an hour. Think berries with Greek yogurt, avocado toast with a pinch of salt, or a small handful of almonds or walnuts. A warm snack with some simple sugar, such as fruit, honey or a square of dark chocolate, also gets a mention.

Leave heavy, greasy or heavily processed food for later, since it tends to sit badly right after a plunge. And if you are not hungry yet, wait. Appetite often shows up once you have warmed up.

Gentle movement afterward

Once you feel a bit warmer, start moving easily. Walk around the room, march in place, then add a few slow stretches, holding each for 10 to 15 seconds and breathing deeply. Shoulder rolls, hip circles and ankle circles are all easy places to start. Stop if anything hurts.

Save hard workouts for another day. Nothing strenuous is needed for the rest of the day.

Warning signs and who should check first

Get out of the water if you feel lightheaded or uncomfortable beyond the plain sensation of cold. Afterward, seek medical attention for severe shivering, confusion, difficulty breathing or loss of consciousness. If you feel dizzy, lightheaded or nauseous, lie down and raise your feet until it passes. If someone seems to be getting worse rather than warmer, call emergency services.

Cleveland Clinic recommends talking with a healthcare provider before plunging if you have heart disease, diabetes, peripheral neuropathy, poor circulation or other conditions on its list, or if you are pregnant. Plunging is optional, and it is not for everyone.

Conclusion

The plan fits on a sticky note: dry off, dress in layers, sip something warm, wait on the hot shower, eat something light, walk around. Do that, and the part after the water goes as smoothly as the plunge itself. When you are ready to try it with a plan in hand, you can plan a plunge visit at our East Bethel location.

Frequently Asked Questions

How long should I wait for a warm shower after a cold plunge?

One aftercare guide suggests waiting about 20 to 30 minutes so your body can warm up on its own, then making the shower warm rather than hot. If you are still chilled after that, raise the temperature a little at a time.

What should I drink after a cold plunge?

A warm, caffeine-free drink such as herbal tea, broth or warm water with lemon is a common pick. Water or an electrolyte drink also works. Skip alcohol and caffeine.

Should I eat after a cold plunge?

A light, easy-to-digest snack within about an hour is the usual advice, such as fruit, yogurt or a handful of nuts. If you are not hungry yet, wait until you are.

Is it okay to get in a hot tub right after a cold plunge?

Most aftercare guides say to wait. Going straight from very cold to very hot is a big swing, and gradual warming is the gentler choice.

When should I get medical help after a plunge?

Severe shivering, confusion, trouble breathing or loss of consciousness call for medical attention. If you feel dizzy, lightheaded or sick, lie down with your feet raised until it passes.

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.