Cold Plunge Alternative: 8 Similar Ways to Get Cold

Everyone’s talking about cold plunging. If you want to decrease inflammation, improve sleep, and boost immunity, you should get a cold plunge. But here’s the thing—not everyone has the budget or space for a high-end setup.

The good news is that you don’t need one. Many use a cold plunge alternative for the same benefits for little to no cost.

In this guide, we’ll discuss the best options for saving you money, space, and your sanity.

Cold Plunge Alternative Comparison Chart:

From most to least similar.

1. Cold Water Swimming

Lakes, rivers, oceans, or even unheated pools can be great substitutes for a cold plunge. Swimming in cold water soaks your entire body, so it’s most similar to a real cold plunge.

However, it comes with risks. Cold water swimming can be dangerous if you’re far from help, and sudden weather changes can make conditions unpredictable. You also won’t always know the exact water temperature like you would with a water chiller.

Best For: Those with access to natural bodies of water or pools.

How to Do It: Ease into the water and swim. You could also walk to a depth where the water is at shoulder level and stand there for a few minutes.

Effectiveness: Very effective. Just like a cold plunge or ice bath.

2. Cold Showers

Cold showers are the most accessible cold plunge alternative because they don’t require any extra equipment. Just turn the water cold at the end of your shower and stand under it for 30 seconds to a few minutes. Let it hit your face and chest for maximum effect.

The colder your water, the better. If you live somewhere with freezing tap water, like Colorado in the winter, this method can feel almost as intense as a cold plunge.

It’s also a safer option since you’re not fully submerged. This makes it ideal for beginners or those in apartments where cold plunge tubs aren’t allowed.

Best For: Beginners, budget-conscious individuals, and those seeking quick cold exposure.

How to Do It: Start warm, then go as cold as you can for 30+ seconds. Breathe through it.

Effectiveness: Good for building tolerance but not as profound as complete immersion.

3. Cryotherapy

Cryotherapy involves standing in a chamber filled with nitrogen-cooled air for 2-3 minutes. It can be a great alternative if you’re willing to pay for sessions at a facility. Prices range from $20 to $100 per session, with some places offering memberships.

While cryotherapy can provide similar benefits to cold plunging, water removes heat from your body 25 times faster than air. So, even though the temperature is lower, the effects aren’t quite as strong.

Another downside is that you’ll have to schedule appointments in advance, which is not as convenient.

Best For: This is ideal for those without space for a cold plunge or who want the benefits without the upkeep.

How to Do It: Follow instructions from a cryotherapy technician.

Effectiveness: Refreshing but doesn’t cool the core like ice baths.

4. Snow Plunge

Lying in the snow for 2–3 minutes in a swimsuit is an intense yet effective alternative. It’s similar to cold air exposure but adds direct contact to half your body.

Snow plunging is more about experience than effectiveness, but it still delivers results. I used to do this with friends after a long day of skiing in Colorado.

The downside? You can’t control the temperature, and it’s only an option if you live somewhere with regular snowfall.

Best For: Those who live somewhere with regular snowfall

How to Do It: Lay in the snow in a swimsuit for 2-3 minutes.

Effectiveness: Hits the same cold receptors as ice baths but with a dry sensation.

5. Face Plunge

This underrated method involves dunking your face in ice water for 10-30 seconds.

While it won’t benefit your whole body, it’s great for reducing anxiety and increasing alertness.

I use this method when I want quick relief without getting soaked. As a bonus, it tightens the skin and reduces wrinkles.

Best For: Those who want to reduce anxiety and calm nerves instantly.

How to Do It: Submerge your face in ice water for 15-30 seconds.

Effectiveness: Great for calming the nervous system but doesn’t offer full-body benefits.

6. Cold Air Exposure

If you live somewhere with cold winters, you already have access to this method. Just go outside in minimal layers for 10-15 minutes. You can walk, stand, or sit—whatever works.

While it’s an easy way to build cold tolerance (thermogenesis) gradually, it’s less predictable than water-based methods.

You might get strange looks, and staying out too long increases your risk of getting sick.

Best For: Beginners or those who live in cold climates.

How to Do It: Spend time outside in cold weather with minimal layers for 10-15 minutes daily.

Effectiveness: Strengthens thermoregulation but takes longer to see effects.

7. Ice Packs

Ice packs are convenient and cheap, but they only target small areas. They work well for injuries, but you’d need multiple packs to cover larger parts of your body.

Medical-grade versions often come with Velcro straps for a secure fit. If you’re looking for a free alternative, a bag of frozen peas or a frozen steak works just as well.

Ice packs also warm up quickly, making them less effective over time. If you go this route, stick to the recommended protocol: 10-20 minutes per area, up to 3 times per day.

Best For: Targeted muscle relief.

How to Do It: Wrap in a thin cloth and apply for 10-20 minutes.

Effectiveness: Helps sore spots but lacks full-body benefits.

8. Cooling vests

A cooling vest is basically a wearable ice pack covering a larger surface area. Some even have temperature controls. You can find them online priced anywhere between $14 and $400, but they are a one-time purchase.

Unlike ice packs, you can move around while wearing a cooling vest.

They are the best cold plunge alternative for those wanting to stay cool during an activity. Most use them for yard work in the summer, while others use them during exercise.

Best For: Passive cooling without directing all attention to it.

How to Do It: Put it on like a regular vest for 10-15 minutes per session, up to 3 times a day.

Effectiveness: Helps keep cool but doesn’t trigger the cold shock response.

Precautions

Cold therapy has significant benefits, but safety should always come first.

• If you’re swimming in cold water, never go alone.
• Bring a friend or let someone know your plan.
• Have dry clothes and a warm drink ready for after.
• Stop immediately if you feel dizzy, nauseous, or lightheaded, and seek help.

For other methods, stick to recommended durations and listen to your body.

Appropriately used, cold therapy can boost mental resilience, sleep, and immunity, but overdoing it can be dangerous.

Conclusion

The best cold plunge alternative depends on your budget, space, and desired intensity.

Cold showers and cold water swimming offer the closest benefits to a full cold plunge, while cryotherapy provides a high-tech option for those willing to pay.

If you’re looking for something more subtle, a face plunge or cooling vest might be the way to go. No matter which method you choose, start slow, be mindful, and listen to your body.

Have you tried any of these methods? Share your experience in the comments below!