How Should You Warm Up After a Cold Plunge?

The cold plunge, cold water swimming – jumping into ice-cold water – are becoming increasingly popular. This is because the targeted use of cold therapy not only strengthens the body, but also the mind and emotions. Still, along with the benefits, there are risks. Safe cold exposure requires experience and knowledge. Extended time in near-freezing water can cause hypothermia, which sets in once your core body temperature drops below safe levels.

So, how do you rewarm effectively and safely after a cold plunge?

The Horse Stance

The Horse Stance, also known as “riding stance”, is a fundamentally important exercise in various martial arts forms, especially in traditional Chinese Kung Fu. This stance, which is often performed as a static exercise, has a long history and is recognized for its ability to develop strength, stability, and endurance.

To perform it:

• Place your arms forward for balance or hold them in a guard position.
• Stand with your feet wide apart, toes pointing slightly outward.
• Bend your knees into a deep squat so your thighs are parallel to the ground.
• Keep your back straight, distributing weight evenly on both feet.

Holding the stance activates major muscle groups in the legs, glutes, and lower back, which helps generate heat. It also improves balance, body control, endurance, and mental focus.

Since endurance is improved by holding the Horse Stance position for longer periods of time, your body is better able to withstand fatigue. Also, the Horse Stance requires a high level of concentration and mental discipline to maintain the position over an extended period of time. By focusing on breathing and mental stamina, these skills can be improved.

The Horse Stance is very often used to warm up before and after the cold plunge. Cold plungers often combine the stance with forceful exhalations like “Wooo” or “Haaa” to boost both energy and heat generation.

What Else Helps to Warm Up?

• Warm drinks: Herbal tea or hot ginger water warms the body from within.
• Layered clothing: Apply the “onion principle”—several thin layers are more effective than a single thick one. Start with warm socks, leggings, sweaters, and gloves if needed.

Is Alcohol A Good Idea?

A schnapps to warm you up? – It may sound tempting, but it’s the worst option. Here’s why:

• The idea that alcohol warms up the body is firmly anchored in our cultural understanding. However, alcohol has the exact opposite effect: Alcohol dilates blood vessels, causing the body to lose heat faster.
• Studies show that drinking alcohol can lower body temperature by around 1°C per bottle of wine (according to Geo magazine).
• Combined with cold exposure, alcohol undermines your body’s natural heat-preserving response and increases the risk of hypothermia.

In an environment such as cold plunging, where the aim is to strengthen the body through targeted cold therapy, the consumption of alcohol can be counterproductive and lead to unwanted cooling. Instead, we can take full advantage of the body’s natural response to the cold by encouraging the process of vasoconstriction, where blood vessels constrict and heat release is slowed.

The effect of alcohol in the body: Alcohol is absorbed into the bloodstream within a few minutes of ingestion and then reaches all tissues of the body, including the brain and muscles. In particular, alcohol quickly reaches organs with a high blood supply, such as the liver and the brain. Alcohol has an inhibitory effect on the transmission of information in the brain, which can lead to slower perception and a reduced ability to react.

In short: skip the alcohol and let your body’s natural vasoconstriction work for you.

Avoiding the Afterdrop

The art of warming up after cold water swimming doesn’t end when we get out of the water. The afterdrop, also known as aftercooling or aftercold, refers to the phenomenon where your body temperature continues to drop after leaving a cold body of water, or at least feels like it does when you return to a warmer environment. To avoid or minimize the afterdrop risk:

• Warm up slowly: Avoid jumping straight into hot showers or saunas after prolonged cold exposure, as it can shock the system.
• Move gently: Light exercise, like shadow boxing, jogging, or returning to Horse Stance, warms you more effectively than clothes alone.
• Combine both: The best strategy is moderate movement plus layered clothing.

Key Takeaway

Safe recovery after a cold plunge is as important as the plunge itself. Gentle movement, gradual warming, and avoiding alcohol will help you reap the benefits of cold exposure without unnecessary risks.