Cold Water Safety Checklist for Beginners
By Icy.ie Editorial Team · Published · Updated
In short
The basic safety steps before your first cold plunge.
Speak to a doctor first if you have heart disease, high blood pressure, circulation problems, Raynaud's, are pregnant or take regular medication.
Do not immerse alone, after alcohol or straight after a heavy meal. Keep your head out of the water.
Control your breathing during the first minute. Slow exhales help settle the cold shock response.
Keep early sessions to one or two minutes and get out if you feel dizzy, confused or lose feeling in your hands. Warm up gradually afterwards with dry clothes and a warm drink rather than a very hot shower.
Frequently asked questions
How long should a beginner stay in?
One to two minutes is a cautious start. Build up slowly.
Who should not try cold water immersion?
Anyone with a heart or circulation condition should get medical advice first.