Cold water therapy sounds daunting, right? Yet, it’s one of the most powerful tools for boosting energy, enhancing recovery, and building mental resilience. I’ve decided to take on a 30-day cold plunge challenge. For the next month, I’ll be stepping into icy water every morning to test the limits of my body and mind. The goal? To see firsthand the transformative benefits of this practice — from reduced inflammation and improved mood to increased focus and overall well-being. Simply put, I cold plunge for mental performance benefits.

Join me as I document each day’s experience, share tips for making cold plunging a sustainable habit, and dive deep into the science behind cold exposure. Let’s see what 30 days of cold plunges can do for our health, energy, and mindset.

Days 1 – 3: Cold Plunge for Mental Performance and Resilience

The first three days of my 30-day cold plunge challenge have been a welcomed reset. On Day 1, I felt a rush of adrenaline as soon as I stepped into the icy water. It was a shock to the system, but within seconds, my body seemed to wake up in ways that I hadn’t felt in a while. Two minutes felt like an eternity, but by the time I got out, I was buzzing with energy—more than any cup of coffee could ever provide.

Here’s the SuanaBox PlungeBox: Cold Plunge I use. And here are the 10 key health benefits of ice baths and cold plunging from Michael Kummer, a  former professional sprinter, a CrossFit athlete, and the founder of MK Supplements.

By Day 2, I was already feeling the effects. I didn’t want to get in that cold water at first, but after taking the plunge, I felt an immediate surge of dopamine and clarity. It’s amazing how quickly your body adapts when faced with discomfort. That morning, the sunrise was particularly stunning, and I realized how the cold plunge was sharpening my senses and improving my mood, making me feel more present and alive.

Day 3 brought a sense of routine. I fine-tuned the setup, added a few ice blocks, and dropped the water temperature to 54 degrees. My energy levels were higher, my mind was clearer, and the dopamine spike left me feeling motivated and ready to tackle the day.

Three days in, and I’m already hooked. The benefits are real, and I’m excited to see how much further this journey can take me.

Here are the supplements I mentioned:

• Collagen & Colostrum: This has major benefits for the gut, skin, nail, joint health, and exercise recovery. I take one scoop, which is 10 g grass-fed bovine collagen and 3 g grass-fed bovine colostrum.
• DHEA: This is a precursor to testosterone and helps to maintain hormone levels as men age. It has libido and sexual function benefits. It also improves mood and cognitive function. I take 20 mg in the morning and sometimes 10 mg at night.
• Beef Organs (mix of liver, heart, spleen, kidney, pancreas): I’m not a big fan of the taste of the previously mentioned beef organs, so I opted for the supplement form. It makes it easier to get essential nutrients and peptides that support improving nutrient absorption, vitality, and energy. I take 4 pills (3,000 mg).
• Magnesium (Glycinate): This supports muscle and nerve function, promotes heart health, enhances sleep quality, and more. I take 120 mg.
• L-Tyrosine: It supports cognitive function during stressful situations, helping to improve focus, alertness, and memory when you’re under pressure. Boosts mood and motivation, too. I take 500 mg.
• Tru Niagen: This patented form of NR is a superior NAD+ booster that may increase NAD+ levels by over 50% in just two weeks, supporting cellular energy, metabolism, and repair across the body while promoting muscle recovery, brain function, and heart health by addressing age-related NAD+ depletion. I take 300 mg.

Days 4 – 6: Can My Family Brave the Cold Plunge?

Day 4: The Battle with Temperature

The morning kicked off with dropping my daughter off for her volleyball tournament, then heading back home to prepare the cold plunge. Overnight, the water had only cooled to about 64 degrees, so I knew I needed to add more ice to get it down to that sweet spot below 55. After tossing in some bigger ice blocks, the temperature only managed to drop to around 57 degrees. Not quite as cold as I’d hoped, but still enough to feel the chill.

I set the timer for two and a half minutes and took the plunge. Even at 57 degrees, it felt cold, but manageable. I kept some ice blocks nearby to stay as chilly as possible. My youngest son, Maddox, joined me briefly, reminiscing about our cold plunge in the frigid waters of the Oregon coast. Day 4 was done, and I felt ready for more.

Day 5 happened, just apparently forgot to record. I pinky promise.

Day 6: Cleaning and Resetting

Day 6 started with the discovery of some unwanted debris in the cold plunge — soot, bugs, and even ash from a nearby fire had blown into the water overnight. It was clear that a quick clean was necessary, so I decided to drain and refresh the plunge. While these portable cold plunges are easy to manage and move around, they do require occasional cleaning. I might add a natural treatment to keep the water clean for longer with the hopes of avoiding this issue in the future.

With the cold plunge cleaned out, it was time for a fresh start. My kids were excited to join me, and we turned it into a family challenge. After a fun morning of pancake Sunday, we got back to the plunge, proving that a little discomfort can bring a lot of joy and bonding time.

There was a lot of playful negotiation (“Can I get a Starbucks if I stay in for two minutes?”), but it turned into a fantastic exercise in resilience. One by one, they took on the challenge, with plenty of laughs, shouts, and a few bribes for extra seconds in the water. By the end, they proved they could handle more than they thought.

As the water reached a brisk 51 degrees, we talked about the science behind cold plunging — how short sessions of one to two minutes, totaling up to 11 minutes a week, provide the most significant benefits. Anything beyond that? Not much added advantage, but definitely more mental toughness.

With Day 6 in the books, the challenge continues. Each day brings a new hurdle, a new lesson, and a deeper appreciation for the power of cold plunging.

Days 7-10: How I’m Embracing the Chill and Building Mental Toughness

The cold plunge challenge continues, and days 7-10 were full of new experiences and unexpected challenges. As temperatures dropped and conditions changed, each plunge presented a unique test of resilience and determination. Here’s a recap of how it went.

Day 8: Late Start, But Still Committed

I pinky promise there was a Day 7! Day 8 started later than usual, and by the time I got in, the water had warmed up slightly to 56 degrees. I realized that even minor changes in timing and temperature could affect the experience. The water was filled with debris from the windy days before, which reminded me that maintaining a clean plunge environment is crucial for an effective session. Despite the late start, I managed to complete the plunge and felt invigorated, knowing that I had stuck to my commitment.

Day 9: Braving the Elements

On Day 9, the weather added a new challenge. Ash was falling from nearby wildfires, making the plunge area a bit messy and the air thicker than usual. The water temperature hovered around 53 degrees, and the colder morning air made it feel even chillier. This plunge was more about mental endurance than ever before — focusing on the benefits and pushing through discomfort even when conditions weren’t ideal. I stayed in for over three minutes, feeling the sting of the cold but also a sense of calm and achievement.

Day 10: The Coldest Plunge Yet

Day 10 was by far the most challenging day so far. The outdoor temperature had dropped to 49 degrees, and with light rain adding to the chill, the water felt colder than ever. I jumped in, immediately feeling my body tense up. Breathing through the initial shock was crucial to staying calm. At one point, it felt almost unsafe — the kind of cold that gets your body shaking uncontrollably. But I pushed through, practicing controlled breathing to focus on the benefits. After two and a half minutes, I was ready to get out, but I felt a sense of pride for enduring what had felt like the toughest day yet.

Reflections and Takeaways

These four days taught me a lot about perseverance and the mental strength required to do something challenging, especially when conditions aren’t perfect. The routine is becoming a habit, and I’m learning to welcome discomfort as part of the process. Whether it’s battling ash, a late start, or colder temperatures, the cold plunge is teaching me that the real victory is in showing up and doing the work, day after day.

Looking forward to the next phase of the challenge as temperatures continue to drop. The cold is only just beginning!

Days 11-13: Mom Takes the Plunge!

The Cold Plunge Challenge took an exciting turn on Day 13 when Mom, aka Ash, decided to take the plunge for the first time! After watching from the sidelines for days, she boldly accepted the challenge—and it was a moment to remember.

With temperatures at 56 degrees, there was no turning back. Despite some hesitation, Ash stepped into the cold water and powered through with a mix of nerves and determination. Encouraged by her family, she faced the cold head-on, proving that she could rise to the challenge. Though she refused to submerge her head (she makes her own rules), this debut plunge still counted—and she made it through a full two minutes! Ash’s brave first cold plunge was the highlight of the day, inspiring everyone to keep pushing through their own limits.

This special moment showed that no matter your experience, it’s never too late to dive into a new challenge. Welcome to the Cold Plunge Club, Ash!

Days 14-16: Two Days in a Row: Mom Conquers the Cold Plunge!

The Cold Plunge Challenge hit an exciting milestone on Day 14 as Ash (Mom) jumped into her second cold plunge—two days in a row! After her impressive debut plunge on Day 13, Ash showed her grit by returning for another icy dip, this time with water temperatures around 53.6 degrees.

Encouraged by her family, Ash braved the cold once again, this time pushing through with more confidence and determination. As she submerged and tackled the challenge, it was clear that she was becoming a cold plunge veteran. The most amazing part? She’s making her own rules! While most plungers dip their heads, Ash has decided that staying above water is just fine for now—and no one is complaining. Her focus is on the benefits of reduced inflammation, and her steady progress shows just how powerful consistency can be.

Ash’s journey is an inspiration to anyone looking to step outside their comfort zone and try something new. As the Cold Plunge Challenge continues, she’s leading the way and proving that cold water is no match for her determination!

Here’s the chlorine-free spa care we use.

Days 17 – 19: Ashley Sets a Dawson Family Cold Plunge Record!

Days 20 – 22: It Got Cold.

Day 23 rolled around, and honestly, you’d think by now I’d be jumping out of bed, ready to face the cold. Nope. Not even close. I was warm and cozy, and the thought of dragging ice out for yet another plunge had me seriously questioning my life choices. But, I reminded myself of the payoff—the clarity and energy I feel afterward—and in I went. The water was 58 degrees, and while it didn’t sound bad, it felt colder than I expected. Maybe it was the warm weather we’ve been having lately that threw me off.

Day 24 was a bit tougher. The outside temp was 44 degrees, and after lounging under a blanket, stepping into the 53-degree water felt like a slap to the face. I kept trying to imagine myself on a beach in the sun to distract from the cold, but let’s be real—there’s no tricking your body when you’re freezing. Still, I made it through, head dunk and all.

By day 25, I didn’t overthink it. I just rolled out of bed, checked the temp (56 degrees), and got it done. Another day in the books. Only a few more to go!

Days 26 – 28: Crushing Day 28 of the Cold Plunge Challenge!

On Day 26, it was a beautiful morning with blue skies. I got to sleep in a bit, and when I checked the thermometer, it read 60°F, so I decided to throw in some ice to bring it down. After waiting for a bit, the water hit 50°F, and wow, the cold really stung, especially my phalanges! I made it two and a half minutes, but since it was a Saturday, I figured, why not push it to three minutes? Another successful day in the books.

For Day 27, it was 57°F outside, and the water felt cold but manageable. I’ve noticed that anything between 50 and 60°F still offers benefits, but I really feel the biggest rush when the water gets closer to 50°F. The adrenaline and dopamine hit differently at that temperature. Quick reminder: it only takes one to two minutes of cold exposure to get those boosts.

By Day 28, it was freezing—37°F outside, and I could see my breath! The water had dropped to 48°F, and after taking a deep breath, I plunged in. I wasn’t quite ready for how cold it would be, but I just reminded myself to think warm thoughts. After two and a half minutes, I decided it wasn’t a real cold plunge unless I dunked my head. Another cold, invigorating day done!