Afterdrop Post-Cold Plunge: What to Expect & How to Manage It

Key Takeaways

• Afterdrop is the continued drop in core body temperature after you’ve exited cold water.
• Afterdrop can make you feel colder after a plunge, with symptoms like shivering, fatigue, and confusion in severe cases.
• To minimize afterdrop, warm up gradually with dry clothes, movement, and warm (not hot) beverages—avoid jumping straight into a hot shower.

You step out of a cold plunge, skin tingling, feeling alive. But minutes later, a deep chill sets in. Your body starts shivering, and you wonder, ‘Why do I feel colder now than when I was in the water?’

This isn’t just a lingering sensation. It’s a physiological response called afterdrop. It can feel intense, but understanding what’s happening helps you manage it safely and use it to your advantage.

What Causes Afterdrop?

When you enter cold water, your blood vessels constrict, pushing warm blood toward your core to protect your vital organs. Meanwhile, your skin and limbs cool down due to reduced circulation.

Once you get out, your body starts to warm up again. But as blood begins flowing back to your extremities, it mixes with the cold blood that remains there. When that cooler blood recirculates to your core, your body registers the drop in temperature, making you feel even colder than when you were in the water.

According to Dr. Susanna Søberg, a leading researcher on cold exposure, “Afterdrop is an unavoidable part of cold exposure, but the key is to control how you reheat. Rapid rewarming, like jumping into a hot shower, can make it worse.”

How Intense Is Afterdrop?

The severity of afterdrop depends on several factors:

• Duration – The longer you’re in, the more your limbs cool down.
• Water temperature – Colder water increases the effect. Set your water chiller near 55°F (13°C) when starting.
• Tolerance – With regular exposure, your body adapts, making afterdrop less intense.

Your first cold plunge might leave you shivering uncontrollably, but with consistent practice, your body adapts and afterdrop becomes less intense, even in colder water or longer sessions.

My Experience With Afterdrop

I experienced severe afterdrop while swimming in the Blue Caves in Croatia. After about 20 minutes in the freezing water, I returned to the boat, dried off, and sat in the sun, yet I felt colder than I did in the water. My arms and legs had almost no circulation, and the blood that remained was ice-cold.

I shivered uncontrollably for 30-45 minutes as my body fought to warm up. A warm drink or shorter exposure could have helped. Next time, I won’t stay in for as long, or I’ll wear a wetsuit.

Recovering Safely

Cold plunges shock the system, and your body needs time to recalibrate. Instead of rushing into a hot shower, let your body warm up naturally for 10-15 minutes.

Dr. Søberg emphasizes gradual warming: “Shivering is your body’s natural response—let it happen. Moving gently and drinking a warm beverage will help your body reheat without overloading your system.”

Here’s what works best:

• Dry off and move around lightly.
• Drink a warm (not hot) beverage like tea or coffee.
• Change into dry clothes.
• If you’re still cold after 15 minutes, a warm shower can help—but avoid extreme heat.

When to Be Concerned

Afterdrop usually resolves within 30 minutes. But if you’ve dried off and warmed up and still feel extremely cold or sluggish after 45 minutes, seek medical attention.

Why Afterdrop Can Be a Good Sign

While afterdrop can feel uncomfortable, it also indicates that you stayed in the cold long enough to trigger adaptation. Shivering, in particular, is beneficial—your muscles generate heat as they contract.

Dr. Søberg compares it to gym training: “Think of shivering as strength training for your heat-producing muscles. It’s how your body adapts to the cold.”

Conclusion

Afterdrop is inevitable in cold exposure, but understanding it helps you manage it safely. Easing into recovery instead of shocking your system with extreme heat can help you get the most out of cold plunges without discomfort.

If you embrace afterdrop as part of the process, it becomes less of a downside and more of a tool for building resilience.

Are you worried about afterdrop but still want to plunge? Leave a comment below, and I’ll gladly point you in the right direction.