Each Sunday from October to April, Jarred Lustgarten and about 60 friends dive into the icy Atlantic Ocean. Some swim for just three minutes, while others splash around for almost an hour, adding to the experience by chanting, performing silly dances, or even dressing up.

Lustgarten refers to this tradition as a “spiritual” experience.

“It’s transformative,” he shared. “Once you let go, it opens the door for something magical. When that magic unfolds, it’s beyond words – it’s something you need to feel.”

Cold water plunges have become a trendy health phenomenon on social media in recent years, with many celebrities, such as Harry Styles and former Twitter CEO Jack Dorsey, advocating for their supposed health benefits.

However, the practice of cold-water swimming has been a part of American culture for more than a century.

The Coney Island Polar Bear Club, to which Lustgarten belongs, organized the first winter plunge in the United States on New Year’s Day in 1903. The following year, the L Street Brownies in South Boston held their own freezing swim in the city’s infamous ‘dirty water.’

Currently, similar plunges are held throughout the country, from Maryland’s Chesapeake Bay to California’s San Francisco Bay, all winter long.

For those unfamiliar with the idea of an icy swim, it may seem odd. Yet, seasoned plunge enthusiasts suggest the main draw is a fundamental desire for community.

Health Effects of Cold Exposure

The popularity of ice bathing has surged recently as influencers promote it as a means to lower inflammation, boost immunity, and alleviate muscle soreness.

François Haman, a professor at the University of Ottawa who has researched extreme environmental impacts on humans for over 20 years, noted a rise in interest in cold therapy during the COVID-19 pandemic.

“During the pandemic, the enthusiasm for plunging reached new heights,” Haman commented. “People appeared to seek a singular solution to their problems, and ice dips became that solution.”

On TikTok, clips tagged with #coldplunge have attracted millions of views recently. Additionally, businesses selling ice spas are profiting significantly.

However, many claimed wellness benefits related to the immune system lack solid scientific backing, and there can be significant risks involved, Haman cautioned.

So far, the only demonstrated positive effect of ice bathing that Haman and his colleagues have identified is an increase in dopamine and endorphin release. In simpler terms, jumping into ice-cold water triggers the brain to release chemicals that enhance moods.

Haman, who regularly practices cold dipping, claims to have felt these benefits firsthand while training soldiers. He believes that plunging serves to “tap into your inner strength to regain control in challenging situations.”

This resonated with Andrew Conner, who began exploring cold exposure about ten years ago, starting with cold showers and eventually immersing himself. Now 36, he describes the experience as “refreshing” and even constructed his own plunge tub at home in Durango, Colorado in 2023.

During the spring and summer, Conner takes cold baths regularly. He compares this practice to high-intensity interval training, describing it as a “stoic exercise centered on willpower and pain endurance” in an otherwise “comfortable life.”

Conner and Haman both mentioned that they gain social benefits from these plunges as well.

“It’s not just about the physical benefits,” Haman expressed regarding his experience. “I enjoy it, but what matters most to me is a sense of community. I’m doing it alongside others.”

Creating a community

Lustgarten, the president of the Coney Island Polar Bear Club, only began cold-water swimming a few years back when he decided to join this exclusive group.

He likens their Sunday morning swims to a religious service. Lustgarten notes that the jarring sensation when his body first hits the icy water is often the most challenging part of his week. Sharing the experience of enduring that discomfort with friends is a key attraction for him and the club.

“After spending 20 minutes in the water with my friends, suddenly the challenges of the world seem more manageable for the week ahead,” Lustgarten shared. “It really puts everything into perspective.”

Lustgarten pointed out that becoming a “polar bear” involves more than just enduring pain. The club’s annual New Year’s Day plunge is also a fundraiser for nonprofit organizations in Coney Island. Lustgarten sees the club’s role as a way to support and uplift the local New York City neighborhood, reflecting its reputation as a “misfit toy box.”

“When you want to have a good time, you hop on the train, head to the end of the line, and visit Coney Island,” Lustgarten explained. “It’s a complete experience we contribute to for others.”

Most polar plunges across the nation primarily serve as fundraising events.

The largest of these takes place annually at Sandy Point State Park on the Chesapeake Bay. It was initiated in 1995 by a group of state police officers aiming to raise money for the Special Olympics.

This event has become so immensely popular that it now spans an entire week, featuring additional activities such as a special police plunge, a corporate plunge, and a 24-hour super plunge extravaganza.

Kira Nothrop, Special Olympics Maryland’s senior director of marketing and communications, describes this gathering as the “most inclusive party” in the state. Many participants return year after year once they take the plunge.

<p”Everyone present is tremendously supportive of our mission, as well as encouraging an environment where every individual is valued and celebrated,” Nothrop added.

Though the motivations behind why people decide to plunge into the frigid water may vary, Northrop emphasized that ultimately, they’re all “freezing for a reason.”

Suggestions for Safe Plunging

Engaging in cold-water plunging can be risky. Here are a few pointers to ensure you do it safely this winter.

• A quick two- to three-minute plunge is sufficient. Staying submerged beyond this timeframe can increase the risks, according to Haman.

• Wear neoprene boots and gloves to protect your hands and feet from frostbite.

• Cold plunging affects everyone differently, so it’s essential to pay attention to your body and understand your limitations, noted Haman.

• A safer alternative is to take a cold shower. Haman mentioned that cold showers are safe and can give you some of the stimulating effects similar to a plunge.