Would you like to try cold water immersion? Here are 5 expert tips

If you’ve been following the news, you’ve probably heard about cold water dunking. And if you’re on Instagram, you’ve come across Ron Batuigas, a Toronto resident who has completed more than 1,000 cold dips since starting training in November 2020. Why would someone do something like that to themselves? Research has shown that exposure to cold water brings physical benefits – it’s good for the immune and circulatory systems, for example – and Batuigas can certainly vouch for the mental benefits. Diving into the cold water and withstanding it is a strong feeling, he says. “I know I can take on anything if I put in the effort. I haven’t been stressed since I started cold diving.” Would you like to try it out on the lake this winter? We asked Batuigas for some tips based on his own experiences.

Learning to accept and enjoy the deep, bitter cold

1) Start gradually with an ice cold shower. Once you’ve lasted two minutes of this, you can start submerging.

2) Don’t go alone. Ideally you’ll take someone with you who has experience with cold water immersion, but for obvious safety reasons it’s good to have someone with you. “It’s not just the cold,” emphasizes Batuigas. “What if you slip and fall on the ice?”

3) The first 20 to 30 seconds will be the most difficult. “It’s a struggle between fight and flight,” he says. Choosing to fight is a mental challenge, not a physical one. That’s why immersing yourself in cold water builds resilience, says Batuigas.

4) Wearing a full wetsuit would defeat the purpose of cold diving, but Batuigas wears neoprene socks and gloves. And often a swimming cap. “Cold water really hurts my head.” After your bath, drink a warm (non-alcoholic) drink and eat something rich in healthy fats, protein, and iron.

5) Don’t overexert yourself and risk hypothermia; According to the study, two minutes is enough to reap the health benefits of cold water. And of course, you shouldn’t do this if you have an underlying medical condition, says Batuigas. Also, don’t do it if it’s just not for you. “Some people can’t even bear to splash ice-cold water on their face.” Hey, that’s okay; There are other ways to embrace the cold.

This article was originally published in the Winter 2023 issue Cabin life.