Benefits of Cold Plunges: And Where to take a Cold Plunge Bath in Calgary

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For years celebrities and athletes alike have been chatting up their participation in cold water immersion for its numerous health benefits, such as reducing muscle soreness, speeding up recovery, and enhancing athletic performance to name a few.

Cold plunging has become more mainstream in recent years with social media showcasing the rise of this wellness trend as more people are taking the plunge and embracing the invigorating experience of cold water immersion.

Several cold plunge baths are popping up in various locations across Calgary as the popularity increases. Read this post to discover the benefits of cold plunges and where you can find a cold plunge bath in Calgary.

What Are Cold Plunges?

Cold plunges are a popular form of hydrotherapy, whereby a person immerses themselves in cold water for a duration of time to promote wellness and vitality. The plunges do not have to be in a spa-like setting. People have been jumping into ice cold rivers and lakes for similar benefits. One can also fill a bathtub with cold water and add ice or jump in a snow bank for a similar DYI effect.

Where Do Cold Plunges Originate?

Though it may seem like a relatively modern trend, the invention and history of ice bathing goes back through centuries and across many cultures: from ancient Egyptian cold therapy to Greek cold baths. It has roots in ancient medicine and has been used to treat and prevent ailments for thousands of years.

In regions with cold climates, such as Scandinavia and Russia, cold water immersion has been a traditional practice for centuries. Hydrotherapy gained popularity in Europe and North America as a form of treatment for inflammation and other health conditions by the medical community.

Over the years, more and more people have added it to their own wellness regimes and the word on its effectiveness has spread.

Health Benefits of Cold Plunges

1. Reduced inflammation: The cold temperature can help reduce inflammation in muscles and joints, which can be particularly beneficial after intense physical activity.
2. Improved circulation: Cold immersion can cause blood vessels to constrict, which may improve circulation and cardiovascular health.
3. Enhanced recovery: Many athletes and fitness enthusiasts use cold plunges as part of their recovery routine to help speed up muscle recovery and reduce soreness.
4. Mental alertness: Cold immersion can stimulate the nervous system and increase alertness and mental clarity.
5. Stress relief: Some people find that cold plunges help reduce stress and improve mood by triggering the release of endorphins, the body’s natural feel-good chemicals.
6. Improved Mood: Again by stimulating the endorphins.
7. Weight Loss: Stimulates metabolism and fat burning.
8. Improved Immunity: The lymphatic system is crucial for immune function as it helps remove waste and toxins from the body. Cold water immersion may stimulate the lymphatic system, improving its function and thereby supporting overall immune health.

How to Take a Cold Plunge

1. Prepare Mentally: Understand that the initial shock of the cold water can be intense. Mentally prepare yourself for the experience by focusing on the benefits.
2. Choose the Right Location: Find a suitable spot for your cold plunge. This could be a cold plunge pool, a natural body of cold water, or even a cold shower at home.
3. Check the Temperature: Make sure the water is cold but not dangerously so. For most people, water between 50°F (10°C) and 60°F (15.5°C) is cold enough to provide the desired effects without being too extreme.
4. Start Slowly: If you’re new to cold plunges, ease into it gradually. Begin by splashing cold water on your face and gradually immerse more of your body as you become accustomed to the temperature. However, some say it is easier to jump right in.
5. Control Your Breathing: Once you’re in the water, focus on controlling your breath. Take slow, deep breaths to help manage the shock response and keep yourself calm.
6. Stay Safe: Pay attention to your body’s signals. If you start feeling extremely uncomfortable or experience any symptoms like shivering uncontrollably or numbness, exit the water immediately.
7. Limit Your Time: Especially when you’re just starting out, limit your time in the cold water to just 1-3 minutes. As you become more experienced, you can gradually increase the duration of your cold plunges to no more than 8 minutes at a time.
8. Warm Up Afterwards: After your cold plunge, warm up gradually. Wrap yourself in a warm towel or blanket, and engage in some light physical activity to help raise your body temperature.
9. Hydrate and Refuel: Drink plenty of fluids and have a nutritious snack after your cold plunge to replenish your energy levels and support recovery. A healthy smoothie is always a good way to replenish. Try these healthy and delicious smoothie recipes for pre and post workouts as well as nutritional snacks any time of the day.
10. Listen to Your Body: Everyone’s tolerance to cold water is different, so listen to your body and adjust accordingly. If you have any underlying health conditions or concerns, consult with a healthcare professional before attempting a cold plunge.

Remember, consistency is key. Incorporating cold plunges into your routine regularly can help you reap the full benefits over time. For other wellness strategies, refer to the post 11 Best Natural Anti-aging tips for Women and the Best Foods for Energy.

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My Experience With Cold Plunges

I am not a fan of cold water and I like my hot tubs hot hot, so I was reserved to try this form of hydrotherapy. But I was determined to give this wellness therapy a try.

I went to a fitness centre in NW Calgary called Church Fitness that features a sauna-like room with a bath-sized tub, bench, and candles. It also had a red light therapy panel as an added bonus.

The rules were to submerge for 1-3 minutes as a new cold plunger. They recommended a quick submerge versus a slow wade in and to refrain from screaming. 😉 I have to admit it was not easy for me. I was able to get in and partially sit down for about 1 minute. I repeated this several times and got in a little deeper and a little longer each time.

Looking back, I realized I have done cold plunges before just in a different way. Back in the day, after participating in races, my friends and I would alternate sitting in the hot tub and the regular unheated pool. This method reduced the soreness in our legs from the long runs and sped up recovery.

I have also enjoyed the hot and cold pools at the Kananaskis Nordic Spa and the beautiful hydrotherapy spa called The Cave in Cochrane. This place is a gem, you have to look it up if you are in the area.

But this was the first time I had just done the cold bath. I did it after a fitness class and I felt good and energized after and my aching legs seemed to be relieved. However, at $20 a plunge, it did seem a little expensive, but you can get discounts with packages and memberships.

Frequently Asked Questions

What is the temperature?
The temperature can range, usually 50 to 60 degrees Fahrenheit.

How long do you have to sit in the water?
It is recommened to sit in the water 1 – 3 minutes if you are new to the plunges and no more than 8 minutes.

Do you submerge your whole body and head?
You should try to submerge as much of your body as you can, but because you need to breathe effectively, do not completely submerge your head.

How many times per week?
Aim for 1 to 2x per week.

Do Cold Plunges Cause Weight Loss
Cold plunges may indirectly support weight loss by stimulating the body’s metabolism and promoting fat burning. When you’re exposed to cold temperatures, your body works harder to maintain its core temperature, which can increase your metabolic rate. This increased metabolic rate may lead to burning more calories, which could contribute to weight loss over time.

Additionally, cold plunges may help with weight loss indirectly by reducing inflammation and improving recovery after exercise. When you recover more effectively from workouts, you may be able to exercise more frequently and at higher intensities, which can support weight loss efforts.

Find Cold Plunge Baths in Calgary

As the cold plunges are becoming more popular, more are available in Calgary and surrounding areas. Some are a feature of fitness centres and others are more spa like in nature. Some host a single tub, while others are little bigger with stairs that assist with the plunge, and still others are part of a whole experience with hot tubs, saunas, and resting areas.

At the time of this post, I have only been to three of these cold plunge baths in Calgary, so I don’t have reviews on all of them yet. However, they all have great reviews online and I look forward to trying them in the near future. I will update this post as more cold plunge locations pop up.

Leave comments on the location where you took your cold plunge and what your experience was like.

SKA City Thermal Spa
Located in Calgary’s beltline. SKA brings hydrotherapy indoors with a unique combination of hot and cold facilities, along with a full line-up of treatments. The pool rooms look beautiful and zen-like and I look forward to experiencing this spa soon.

Cedar and Steam
Spa located in SE Calgary. Appears to have beautiful saunas and steam rooms with cold rinse stations versus tubs.

Redox Sauna and Float Club
Located in Calgary’s trendy Marda Loop area. It appears they specialize in the float exprience and also provide infrared saunas and a cold plunge bath.

Church Fitness
A fitness centre that offers a sauna-like room with a cold plunge tub and red light therapy. The room was softly lit and therapeutic. You could turn on the infa red lights and enjoy those benefits as well as the cold-plunge. You had 30 minutes in the room for $20 (discounted in a package and membership).

Kananaskis Nordic Spa
Your Alpine spa located in Kananaskis with beautiful scenery and outdoor cold, warm, and hot pools along with saunas and restful sitting areas. This is definitely a special day experience and the price reflects it.
You can have a beautiful meal and beverage while still in your robe overlooking the mountains. Perfect for girls’ trip or couples romantic get away.

Cochrane – The Cave
A beautiful holistic day spa that incorporates saunas and hot and cold waters with relaxation areas and heated loungers. The various stations include a Finnish Sauna, Infrared Sauna, Eucalyptus Steam Room, Salt Inhalation Room, Herbal Inhalation Room, Kneipp Water Path, Tepidarium and relaxation areas.

This spa is just outside Calgary and is definitely worth the price and experience.

Who Should Not Do A Cold Plunge?

People with certain medical conditions like heart illness or circulatory problems like Raynaud’s disease should not take a cold plunge without medical approval. The shock of the cold water can cause health issues for some people. Consult with a healthcare professional before starting this practice, especially if you have underlying health concerns.

Take Away

Studies have shown that this form of hydrotherapy has many health benefits. I will continue to experience cold plunges and try them at different locations. With practise I will be able to submerge more fully and for longer periods of time and reap all the health benefits of cold plunges.