How to Warm Up After a Cold Plunge

The amazing health benefits of cold-water immersion, or ice-cold water plunges, have made them popular in recent years. However, most people do not consider the risks that cold water poses, especially the phenomenon known as "afterdrop." 

Afterdrop occurs during exposure to freezing conditions. Upon exiting the cold environment, a person’s body temperature continues to drop even when they dry and put on warm clothes. This can lead to very uncomfortable and sometimes dangerous situations, with symptoms including uncontrollable shivering, confusion, and even hypothermia. 

So, to stay safe while reaping the benefits of cold plunging, you need to know all about afterdrop: what it is, why it occurs, and, most importantly, how to warm up properly after a cold plunge to counteract it.

What is Afterdrop?

Afterdrop is the continued cooling of your body’s core temperature after exiting cold water. This can cause symptoms such as shivering, hypothermia, and feeling unwell. 

It occurs because your body shuts down circulation to the skin during cold water immersion as a survival mechanism to preserve heat in the core. However, this cooled skin and muscle tissue continues to lower your core temperature even after you’ve left the water.

How to Safely Warm Up After Cold Plunging

After taking a cold plunge, it's very important that you safely warm up to minimize the effects of afterdrop. If you want to stay clear of afterdrop, follow these tips the next time you take a cold plunge:

1. Dry Off and Cover Up

As soon as you exit the cold plunge, remove all wet clothing, including your swimsuit. Wet clothes will continue to cool you through evaporative cooling.

Dry your skin completely with a towel, paying extra attention to your head, hands, and feet. These areas are prone to heat loss. If you have long hair, wrap it in a towel or use a hair dryer on a low setting.

After drying off, put on warm, dry clothes immediately. Use a layering system:

• Base layer: Choose wool or synthetic material that wicks moisture away from your skin.
• Insulating layers: Add fleece or down for warmth.
• Outer layer: Finish with a wind-resistant jacket or coat.

Don’t forget warm socks, a hat, and gloves to minimize heat loss from your extremities.

When you take off wet clothes and put on dry ones, it helps stop your body temperature from dropping even more because of afterdrop. This limits the cooling effects of evaporation and heat loss and keeps you warmer.

2. Stand on a Warm Surface

Your feet are especially prone to heat loss after a cold plunge. Blood flow to the extremities is reduced during cold water immersion, so your feet will be very cold when you exit the plunge.

To avoid losing more heat through your feet, follow these tips:

• Use a changing mat or towel: Stand on a changing mat, towel, or wooden bath mat while you dry off and change. This insulates your feet from cold surfaces like concrete or tile.
• Wear warm, dry socks: Put on a pair of warm, dry socks as soon as possible. Wool or synthetic socks are best for wicking away moisture and providing insulation.
• Pour warm water into a small tub: Some winter swimmers fill a small tub or basin with warm water to stand in after their plunge. This helps gradually rewarm the feet and lower legs.
• Avoid standing barefoot on cold surfaces: Don’t stand barefoot on cold ground, concrete, or tile for extended periods. This can cause further heat loss and discomfort.

If your feet still feel cold or numb after several minutes, you can try gently massaging them to encourage blood flow. Avoid using direct heat, like a heating pad or hot water bottle, as this can cause burns if your feet are very cold and you can’t feel the heat properly.

3. Sip a Warm Drink

After a cold plunge, your body needs to warm up from the inside out. One of the best ways to do this is by sipping on a warm, non-alcoholic beverage.

Choose the Right Beverage

• Herbal tea: Caffeine-free herbal teas like chamomile, ginger, or peppermint are soothing and warming. They can also help calm your nervous system after the stress of cold water immersion.
• Warm water with lemon: If you’re not a tea drinker, try warm water with a slice of lemon. The warm liquid will help raise your core temperature, while the lemon provides a boost of vitamin C and antioxidants.
• Warm electrolyte solution: For longer cold water immersions or if you feel depleted after your plunge, sip on a warm electrolyte drink. This will help replenish any electrolytes lost during the cold exposure and support your body’s recovery.

Avoid These Drinks

• Alcohol: While a shot of whiskey or rum may seem like a good way to warm up, alcohol actually causes your blood vessels to dilate, which can make you lose heat faster. Alcohol can also impair your judgment and coordination, making it harder to recognize signs of hypothermia.
• Caffeinated beverages: Coffee, black tea, and other caffeinated drinks can be dehydrating and may increase your heart rate and blood pressure. This can be counterproductive when you’re trying to calm your body after a cold plunge.

Sip Slowly

When you’re chilled from a cold plunge, it’s tempting to gulp down a hot drink as fast as possible. However, this can actually shock your system and make you feel worse.

Instead, sip your warm beverage slowly. Hold the cup in both hands and let the warmth seep into your fingers. Take small sips and let the liquid warm your mouth and throat before swallowing.

As you drink, focus on taking slow, deep breaths. This will help oxygenate your blood and support your body’s natural rewarming process.

The Science Behind Warm Drinks

Drinking a warm beverage after a cold plunge does more than just provide comfort - it can actually help raise your core temperature.

When you drink a warm liquid, it travels through your esophagus and into your stomach. This warms your core from the inside out, as the heat from the liquid is absorbed into your bloodstream and circulated throughout your body.

In fact, a study published in the journal Wilderness & Environmental Medicine found that drinking a warm beverage can be just as effective as using a blanket or shivering for rewarming mildly hypothermic individuals.

The study compared four rewarming methods: shivering, blankets, drinking a warm beverage, and using a combination of blankets and shivering. The researchers found that all four methods were equally effective at raising core temperature, but the warm beverage had the added benefit of being easy to administer and providing hydration.

So, the next time you finish a cold plunge, reach for a cup of herbal tea or warm lemon water. Not only will it feel comforting, but it will also help your body recover and rewarm effectively.

4. Eat Something

After warming up with a warm drink, it’s time to refuel your body with a small snack. Eating something after a cold plunge can help raise your body temperature and provide energy to support the rewarming process.

Choose Easily Digestible Snacks

• Simple carbohydrates: Reach for foods that are high in simple sugars, such as fruit, honey, or a small piece of chocolate. These foods are quickly absorbed by the body and can provide a rapid boost of energy.
• Warm foods: If possible, choose a snack that is warm or at room temperature. Cold foods can actually lower your body temperature further, so avoid things like ice cream or frozen fruit.
• Avoid heavy meals: Stick to small, easily digestible snacks rather than a heavy meal. Digesting a large amount of food requires energy and can divert blood flow away from your extremities, which can make it harder to warm up.

The Role of Sugar in Rewarming

Sugar, in the form of glucose, is the body’s preferred source of quick energy. When you eat a sugary snack after a cold plunge, the glucose is rapidly absorbed into your bloodstream and transported to your cells, where it can be used for energy production.

This energy is used to fuel the body’s natural rewarming processes, such as shivering and increasing metabolism. Shivering is actually a very effective way to generate heat, it can increase heat production by up to five times the resting rate.

In addition to providing energy for shivering, glucose also fuels other metabolic processes that help raise body temperature, such as brown fat activation. Brown fat is a type of fat tissue that is specifically designed to generate heat, and it is activated by cold exposure and glucose availability.

A Note on Hypothermia

While eating a sugary snack can be helpful for people who are mildly chilled after a cold plunge, it is not appropriate for individuals who are severely hypothermic.

In cases of moderate to severe hypothermia, the body’s ability to digest food is impaired, and giving food or drink can actually cause harm. If someone is shivering uncontrollably, confused, or losing consciousness after a cold plunge, do not give them anything to eat or drink. Instead, call for emergency medical help immediately.

Snack Ideas

Here are some snack ideas to try after your next cold plunge:

• A small piece of fruit, such as a banana or apple.
• A spoonful of honey or maple syrup.
• A square of dark chocolate.
• A few sips of orange juice or apple cider.
• A small handful of dried fruit, such as raisins or apricots.
• A slice of toast with jam or honey.

Remember, the key is to choose something small, easily digestible, and preferably warm. After you’ve had a snack and are feeling more energized, you can move on to other rewarming strategies like gentle movement or finding a warm space to rest.

5. Sit in a Warm Environment

After drying off, layering up, and having a warm drink and snack, find a comfortable place to sit and continue warming up. A heated car or a cozy room with warm, ambient air temperature is ideal.

Here are a few things to consider:

• Avoid temperature extremes: While it may be tempting to jump into a hot shower or bath after a cold plunge, this can actually be counterproductive and even dangerous. Rapid changes in temperature can cause a sudden drop in blood pressure, leading to dizziness, fainting, or even shock.
• Gradually raise body temperature: Instead of exposing yourself to extreme heat, focus on gently raising your body temperature in a warm, stable environment. Sit in a room with a comfortable ambient temperature, around 68-72°F (20-22°C).
• Use warm blankets or heating pads: If you still feel chilled, wrap yourself in a warm blanket or use a heating pad on a low setting. Place the heating pad on your torso, not your extremities, to avoid burning your skin. Electric blankets can also be helpful, but use them with caution and follow the manufacturer’s instructions.
• Relax and breathe deeply: As you sit and warm up, focus on taking slow, deep breaths. This will help oxygenate your blood, calm your nervous system, and support your body’s natural rewarming process. Try a simple breathing exercise: inhale deeply through your nose for a count of four, hold your breath for a count of seven, then exhale slowly through your mouth for a count of eight. Repeat this cycle for several minutes.
• Listen to your body: Everyone’s response to cold water immersion is different, so pay attention to your body’s signals as you warm up. If you start to feel too hot or sweaty, remove a layer of clothing or turn down the heat. If you feel dizzy, lightheaded, or nauseous, lie down and elevate your feet until the feeling passes. If symptoms persist or worsen, seek medical attention.

After a cold plunge, it's important to warm up gradually and consistently. By relaxing in a warm place and focusing on deep breathing, you give your body the time it needs to get back to its normal temperature. This helps your body recover from the stress of being in cold water. 

Warming up this way is key to experiencing the many health benefits of cold water therapy.

6. Move Around Gently

After sitting in a warm environment and allowing your body to gradually adjust, you may feel ready for some gentle movement. Light exercise can help generate body heat and promote circulation, further aiding the rewarming process.

Here are three things to consider:

• Start slow: Begin with simple movements like walking around the room or marching in place. Avoid anything too strenuous, as your body is still recovering from the cold plunge.
• Stretch gently: Once you feel more comfortable, try some gentle stretches to loosen up your muscles and encourage blood flow. Focus on your major muscle groups, such as your legs, arms, and back. Hold each stretch for 10-15 seconds, breathing deeply throughout.
• Listen to your body: As you move around, pay attention to how you feel. If you experience any dizziness, nausea, or pain, stop and rest. It’s important not to push yourself too hard during the rewarming process.

Some examples of gentle exercises to try:

• Walking at a comfortable pace.
• Marching in place.
• Shoulder rolls and arm circles.
• Gentle lunges or squats.
• Cat-cow stretches for your back.
• Seated forward fold for your hamstrings.

Remember, the goal is to gradually increase your body temperature and promote circulation, not to get an intense workout. Keep your movements slow, controlled, and mindful.

As you continue to move around, you may find that your energy levels naturally increase. This is a good sign that your body is recovering from the cold plunge. However, it’s still important to take things easy for the rest of the day. Avoid any strenuous activities or exercises, and focus on staying warm, hydrated, and well-rested.

If you feel unwell or experience symptoms like severe shivering, confusion, or difficulty breathing at any point during the rewarming process, stop what you’re doing and seek medical attention. 

While rare, these could be signs of hypothermia, which requires immediate treatment.

7. Rest and Recover

​​Listen to your body during the rewarming process. If you experience severe shivering, confusion, or difficulty breathing, stop immediately and seek medical attention. These could be signs of hypothermia, which requires urgent treatment.

After a cold plunge, find a warm, comfortable space to rest and recover. This could be a cozy room in your house or a warm car. Having a quiet place to warm up is essential for your recovery.

As you rest, focus on deep breathing to help oxygenate your blood and calm your nervous system. Try the 4-7-8 breathing technique to help your body relax.

Remember to give yourself time to fully warm up and recover from afterdrop. Everyone’s response to cold water immersion is different, so don’t rush the process or push through if you’re feeling unwell. 

Allow your body the necessary time to restore its normal temperature and recover from the stress of cold exposure.

Once you’re feeling better, take a moment to reflect on your cold plunge experience. Notice how your body responded to the cold water and how you felt during and after the plunge. 

Consider what strategies worked well for you during the rewarming process. Use this information to refine your cold plunge practice and better prepare for future sessions.

Remember, the key to a successful cold plunge practice is to listen to your body and prioritize safety and comfort. By taking the time to rest and recover after your plunge, you set the stage for the many health benefits of cold water immersion.

Integrate Cold Plunges Into Your Wellness Routine

As you continue to explore the world of cold plunging, stay curious and open-minded. The science and practice of cold water immersion are constantly evolving, with new research and insights emerging constantly. 

By staying informed and attuned to your own body’s needs and responses, you can safely and effectively incorporate cold plunging into your wellness routine for years to come.

If you want to try cold plunges, check out Icetubs. Our ice baths and ice barrels offer a convenient and controlled way to enjoy the benefits of cold water immersion while minimizing the risks associated with afterdrop. With our innovative design and ease of use, you can tailor your cold plunge experience to your comfort level and preferences.

Contact us today and experience the benefits of cold plunges with Icetubs.

Final Thoughts

Remember, warming up properly after a cold plunge is vital for your well-being. It helps in preventing afterdrop and ensures you enjoy the full spectrum of benefits associated with cold water immersion. Taking it slow and steady, dressing appropriately, and avoiding sudden temperature changes are all key to a comfortable and effective warm-up routine.

How to Warm Up After a Cold Plunge: Frequently Asked Questions

How Long Does Afterdrop Last? 

Afterdrop duration varies by individual, but typically it can last up to 30 minutes as your body gradually returns to its normal temperature.

Can I Eat After a Cold Plunge? 

Yes, eating a light snack can help raise your body temperature. Choose something easy to digest.

Is it Okay to Take a Cold Shower After an Ice Bath? 

Taking a cold shower might not be beneficial as it could prolong the afterdrop effect. A warm shower is preferable.

Should I Warm Up in a Hot Tub After a Cold Plunge? 

Warming up in a hot tub might seem appealing but can shock your system. Gradual warming is safer.

How Long Should I Wait to Shower After an Ice Bath? 

It’s best to wait until you’ve adequately warmed up and any afterdrop symptoms have subsided.

What Should I Expect During My First Time in an Ice Bath? 

Expect an initial shock to your system, followed by a numbing sensation. Always prioritize safety and listen to your body.

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