It was my best New Years in memory; jumping into the 45-degree Atlantic Ocean with 6,000 other people for Coney Island Polar Bear Clubs annual community swim.
Im no Wim Hof devotee, but Ive taken cold plunges all around the world, from two polar dips in Antarctica to swims in glacial lakes in British Columbia. My first trip to Finland six years ago inspired my love of cold water dips.For me, taking a cold plunge is a way to commemorate a place. And the dopamine rush and health benefits that follow dont hurt either.
Of all the self-soothing rituals we do in the name of wellness, cold plunges seem like the complete opposite. Theyre brutally shocking and uncomfortable, but if you wait for it, the euphoric effects kick in and feel electric. Every time I do one, its as if a new life force is pumping through my body. Cold water dips make me feel alive. Clearly, Im not alone.
In addition to the record-number of participants at Coneys Island 121st New Years Polar Plunge (this years numbers beat out 2023s record of around 3,800 people), the cold immersion trend is hot worldwide, from backyard ice baths, to ice facials, cryotherapy spas, and more. For many cultures around the world, especially those hardy Nordic people, cold water plunges arent a trend, but a popular and time-honored past-time.
Rather than sitting in a tub full of ice cubes in your backyard, you can travel to curative dips in chilly waters with beautiful backdrops year round, and a devoted community of fellow swimmers to make it all the more memorable.
Why Are So Many People Hooked on Cold Plunges Worldwide?
Many cultures around the world have enjoyed the benefits of cold water immersion as a wellness ritual for centuries. In Finland, the tradition is over 300-years-old, and there are many Finns who swim in the sea dailyeven when its covered in ice. Crowned the happiest country in the world for the seventh consecutive year by the World Happiest Report, is one of their secrets to finding joy in a somewhat inhospitable and harsh climate.
Ice bathing is a good example of both our strong sense of community, and our extraordinary determination and inner strength, also called sisu, says who represents Finlands next generation of ice swimmers. Makinen is the first Finn to swim an icy mile below 41-degrees Fahrenheit and her TikTok videos attract millions. Shes known for her grit or sisu for taking daily plunges of two to four minutes in -4F ice-covered Finnish lakes in only a swimsuit.
Why do Finns like Makinen plunge daily into ice-cold water? On my first trip to Finland, I met Katja Pantzar, author of , who like Makinen, swims daily year round. She told me the feel good effects I experienced after my first dip in Finland’s sea were a result of the so-called happy hormones, endorphinsthe bodys natural pain killers rushing through my body.
Pantzars book research found that cold water immersion tells the body to produce more of the mood-balancing hormone serotonin along with dopamine, the neurotransmitter that helps control the brains reward and pleasure centers, and oxytocin, also known as the love hormone. Thats why it can feel so euphoric. And the benefits dont stop there. Theres a bevy of spinoff effects Pantzer reports for cold water immersion, including enhanced blood circulation, and a boosted immune system. And yes, no surprise, you burn more calories, too.
Cold-Plunge Tips for Beginners
Anyone can try cold water immersion, even just by turning the dial on your shower. But if you want to test it out in the wild, Makinen and Wim Hof Method instructor Malena Meneses-Skoda share these tips on how to make your cold plunge safe and enjoyable:
- Know your health. The number one rule: If you have a pre-existing heart condition, do not try cold plunges or winter swimming.
- Don’t go alone. Its best to cold plunge with someone who’s experienced and who can give you tips and moral support.
- Plan your exit strategy and recovery. Know how you’re going to get in and out of the water and make sure you have dry, warm clothes to put on afterward. Bonusfind a sauna to warm up afterward, recommends Makinen.
- Go easy on yourself. When you are relaxed, you can keep your heart rate lower and soften the initial cold shock, says Makinen. You can start with dipping only your legs, and progressively dip a bit more in the second and third round to get used to the cold.
- Listen to your body. There’s no need to force yourself to stay in for longer than what feels safe. It’s training, and training takes time, adds Meneses-Skoda, who leads a glacial plunge experience at Clayoquot Wilderness Lodge on Vancouver Island. Gradually and with ease train your body and mind past your edge of comfort.
- Disconnect to reconnect. Its not about numbers or photos, its about you. Detach from your watch and device. Get in there and just breathe, adds Meneses-Skoda.
- Some gear helps. Wear neoprene swimming shoes and gloves and a wool cap to help with the cold, if necessary.
- Enjoy the rush. And lastly, smile and enjoy the endorphin rush when embracing cold water, says Makinen.
Where to Take the Plunge with a Community
The feel-good effects of cold water immersion may be amplified when you share the moment with others. Collective effervescence is exactly what I experienced on New Years Day and when I joined my fellow travelers in Antarctica for a polar plunge. Its a concept that scientists of awe use to convey that feeling of energy and joy that people sense when they come together for a shared purpose. Even one as wild as jumping into cold bodies of water together.
So on that note, take your cold plunges to the next level with these beautiful, inspiring destinations worldwide. Thanks to these retreats, programs, excursions, and more, you won’t be doing it alone.
Best Places in the World to Cold-Plunge
Hit Up an Iceberg-Lined Beach in Antarctica
The most memorable moments of my trip to Antarctica was taking not one, but two polar plunges. Perhaps youve seen photos of people jumping off ships or zodiacs in Antarctica, but on my cruise we took our polar dip from the beach. HX, a Norwegian company, offers their polar plunge experience from the beach to allow guests a chance to swim longer, take their time, and go together. I was grateful I had the support of my fellow travelers as I walked gingerly over rocks to the waters edge, with icebergs a stones throw away. We shared in the range of emotions washing over us during our plungefirst fear and excitement, and then joy. More people joined us once they saw we were not surviving, but thriving, and some of us even stayed a bit longer.
儭 When to Go: Feb – March
∴ Water Temps You’ll Experience: 34 to 35F
Other 窪蹋勛圖厙s to Try: How about a cold immersion sleep? HX offers a camping experience on their Antarctica sailingsyes, that means youll be sleeping in a tent on the White Continent (the only way youre allowed to). You may even get woken up by the sounds of a glacier calving.
Take a Glacial Plunge in British Columbia, Canada
Ask Canadians about cold plunges and theyll have many ideas for where to go. Our northern neighbors have plenty of firsthand experience swimming in cold water year round. But if youre looking for a treat, stay at Vancouver Islands luxury eco-lodge, which offers a led by a certified Wim Hof instructor in glacier-fed rivers and lakes. While I was staying at Clayoquot this wasnt an official offering, but due to popular demand from guests they now provide this as a guided experience. During my stay, my personal Wim Hof-certified guide Malena Meneses-Skoda helped me push past my comfort and swim for longerwhich only increased my energy to try all the other adventures here.
儭 When to Go: End of May – September
∴ Water Temps You’ll Experience: 39 to 51F
Other 窪蹋勛圖厙s to Try: Try canyoning along the glacier-fed Bedwell River filled with hidden waterfalls. Youll be in a wetsuit for this, and you can snorkel in the cold, calm waters to see hundreds of salmon gathering.
Join the Nations Oldest Winter Swimming Club for New Years, in New York City
This tradition of cold plunging into the Atlantic Ocean has been a mainstay for since 1903. While the New Years Day polar plunge is open to all, this is an official club, the longest-lasting winter swimming group in the U.S., and you have to earn your place as a member. People are allowed to join for a single guest swim throughout the year. Currently there are 150 members, and on average youll see about 80 show up for each Sunday swim. After my New Years Day dip, I was able to join members for another exhilarating swim one Sunday as snow covered the beach and boardwalk nearby.
儭 When to Go: The New Years Day plunge is open to the public. If you join the club for a session, the season runs Nov-April.
∴ Water Temps You’ll Experience: 39 to 41F in recent years, due to more moderate winters
Other 窪蹋勛圖厙s to Try: Head over Coney Islands to toast to your bravery, play free retro arcade and pinball games, and warm up indoors.
Discover Your Cold-Water Bliss in the Happiest Country in the World, Finland
Finlands capital, Helsinki, has so many places where you can feel the spirit of sisu in the sea without even leaving the city. Makinen says a true cold plunge in Finland includes a sauna as well, and recommends a few places I also tried myself: offers beautiful and modern saunas by the sea; this is where I took some of my first cold plunges. is Helsinkis waterfront public plunge and sauna open 24/7, run by the community. Its free and open to everyone, and is a cultural experience where diversity is at its best, says Makinen. The Finnish ice swimmer also recommends taking the ferry to Suomenlinna, Helsinkis UNESCO-listed 18th-century sea fortress for the seaside sauna . This was one of my favorite places to cold plunge, followed by a sauna with locals, as well as the , a busy spot back at the capital with outdoor cold sea water pools and saunas, of course.
儭 When to Go: Year round
∴ Water Temps You’ll Experience: -4 to 14F
Other 窪蹋勛圖厙s to Try: Theres roughly two saunas for every one person in Finland, so no shortage to tryand you can find them just about anywhere. Also, once you’re done cold plunging and sweating, hop a flight north to Lapland to scope out the best Aurora Borealis you’ll ever see (September to October; February to March).
Take a Historic Forty-Foot Dip in the Irish Sea, Dublin
Its a Dublin tradition to jump from Forty Foot, a rocky outcropping on the southern tip of the city’s bay, into the wild Irish Sea on December 25. Since the 19th century, swimmers have braved the chilly temperatures here, but historically, it was a mens-only bathing spot. That all changed in the 1970s when women protested for themselves and children to be allowed to dip here, too. Now it’s open for everyone and frequented by locals year round for morning dips. The small Sandycove beach is a short walk from the James Joyce Tower (the setting for the opening scenes of Ulysses), and the UNESCO Biosphere Reserve in the distance makes this a memorable spot to cold plunge anytime of the year.
儭 When to Go: Year round
∴ Water Temps You’ll Experience: 44F (in winter)
Other 窪蹋勛圖厙s to Try: Grab a rental car and try cold-water surfing on Irelands golden sands at Brandon Bay in Kerry, or at one of Irelands most popular surf spots at Lahinch in Clare, just a few miles from Cliffs of Moher. offers multi-activity adventures that include sea swimming, surfing, and kayaking.
Get into Your Creative Flow with a Cold Plunge in Scotlands Lochs
In addition to all the physiological health benefits of cold water immersion, it may also help you tap into your creativity. The company Travel Matters offers a few wild swimming retreats on the banks of Scotlands lochs (or lakes). For example, Amber Fillary, the female world record holder for the longest under-ice swim with breath hold, leads a on Loch Tay. While you won’t be expected to hold your breath under ice at this retreat, Fillary will lead breathwork exercises to calm your mind and help you get the most out of your swims.
Travel Matters also hosts a led by actress, writer, and Channel swimmer Doon Mackichan on the banks of Loch Rannoch. Travel Matters founder Karen Simmonds created these retreats to harness the benefits of cold water exposure to stimulate our creative energy. Immersion in cold water activates neuroplasticitythe brains ability to form new neural connectionswhich enhances cognitive functions, she says. “This includes creativity, by facilitating the brains adaptability and capacity to think outside the box, Simmonds explains.
儭 When to Go: September
∴ Water Temps You’ll Experience: 53F
Other 窪蹋勛圖厙s to Try: Get inspired by hiking around the lochs, where you can spy golden eagles, osprey, otters, sea eagles, and tap into nature to fuel your prose. Travel Matters can point you in the direction of abundant trail networks.
Dip into Extreme Ice Swimming in Svalbard, Norway and Greenland
Even in August, theres plenty of places where you can find cold water to swimespecially if you head to Norway and Greenland. For those more experienced in cold water swimming, the company Expeditions Online offers extreme cold water swimming adventures in remote, frigid places. These trips are not for the faint-hearted, but they are open to anyone. Extreme cold water swimming is an experience Ram Barkai, founder of the International Ice Swimming Association, wants to share with others on trips he leads in and . Barkai says it is a life-altering experience and will give you perspective in our mad over-stimulating and diminishing planet. These are not quick cold plunges; swims on this trip include 50, 250, 500, and 1,000 meters, and an ice mile is the top level that requires serious experience. Family and friends joining the trip can take a fun plunge though, Barkai adds.
儭 When to Go: Svalbard (August 24) and Greenland (August 25)both in 2024
∴ Water Temps You’ll Experience: 41F in Svalbard; 37 to 39F in Greenland
Other 窪蹋勛圖厙s to Try: Post-swims, enjoy the frozen sea from a kayak, which Expeditions Online provides. Its a warmer and calmer way to take in the surroundings and look for wildlife, such as walruses or seals.
Kathleen Rellihan is a travel journalist whose love for adventure includes jumping into cold bodies of water around the world. Even though it was summer, her first cold plunges in Finland hooked her for life, and she has since taken two polar plunges in Antarctica, and a few dips with the Coney Island Polar Bear Club in NewYork City.