Take the (cold) plunge: 9 places to submerge around Charlotte
Head to one of these nine Charlotte-area locations to discover the invigorating benefits of a cold plunge, the nation’s trendiest health hack.
To some, a cold plunge feels like a fate worthy of fright—immersing yourself into water so cold you gasp for air as your heart races—but as many health-conscious Americans have recently discovered, a few minutes of discomfort can create a holistically healthier life.
Contrast therapy, or alternating exposure to cold and hot temperatures via cold plunges and sauna sessions, has taken the wellness landscape by storm in recent years. As The Cut reports, celebrities like Kim Kardashian and Harry Styles have sung the energizing praises of ice baths, while videos of influencers lowering themselves into freezing tubs abound on TikTok and YouTube.
Internet popularity aside, health experts agree that immersing in cold water produces a variety of benefits. A study conducted by endocrinology specialists at the National Institute of Diabetes and Digestive and Kidney Diseases found that exposure to cold water on an intermittent basis, which they defined as one to eight hours three times each week, may change or reduce the body’s fat tissues, contributing to reduced cholesterol and healthier blood sugar levels.
Meanwhile, the Mayo Clinic points to a pair of studies that illustrate how a cold water dip can boost your sense of alertness and aid your cognitive performance while decreasing anxiety and perceived distress. In fact, one study reported that participants felt attentive, active, and even proud and inspired after a single ice bath.
Of course, the practice isn’t without its potential risks. According to the Mayo Clinic, quick immersion into cold water can cause a hyperventilation response of involuntarily gasping for breath, which can lead to drowning if your head is underwater. Additionally, for those with a risk of cardiac events, cold shock may increase heart rate and blood pressure to dangerous levels. That’s why it’s equally important to consult your doctor before beginning contrast therapy and to start slowly: try a 30-second immersion at first, and keep a towel handy to quickly dry yourself off and regain your body temperature.
Ready to take the plunge? For North Carolinians living near Charlotte, a plethora of options await in swanky bathhouses, upbeat yoga studios, and gyms, as well as at community-powered events and even in the great outdoors. Take a deep breath, and let’s dive in:
1. The Plunge House
Located in Charlotte’s Lower South End, The Plunge House is a membership-based club specializing in contrast therapy. With more than two dozen cold and hot pools available at their Charlotte location, the team behind ISI Elite Training has created an experience best suited for those days when you’d prefer to plunge in peace. You’ll be assigned an individual plunge pod, where you’ll have up to 30 minutes of uninterrupted time to shiver all your worries away.
2. Arrichion
Folks come to Arrichion for the hot yoga and circuit training classes, but they stay for the cold plunge tub, chilled to 40 degrees and available to studio members and visitors alike. This South End yoga studio offers a variety of plunge packages depending on needs: choose between “Just the Dip,” a two-minute cold plunge experience perfect for beginners, or dive headfirst (not literally) into the 30-minute experience, which includes personalized tips from an Arrichion coach.
3. Bathhouse CLT
You’ll feel as though you’ve been transported to a European bathhouse when you enter the elegant facilities at Bathhouse CLT, a locally owned contrast therapy club in South End. This 4,000-square-foot facility combines the best in contrast therapy with high-end amenities and abundant opportunities to be social. After dipping into the 45-degree cold pool, enjoy a complimentary glass of electrolyte water before striking up a conversation with a stranger in the eucalyptus steam room, or in the kombucha bar and lounge. Drop-in rates begin at $60 for two hours.
4. Lake Norman
Looking for an all-natural cold plunge experience? When fall and winter temperatures dip, Charlotte residents make the hour’s drive north to Lake Norman, where local polar bear clubs and charitable organizations alike host polar plunges into the lake’s icy waters. These group events will surely cure any newcomers of their fear and hesitation, but caution should be exercised before embarking on a cold plunge en plein air. As the Cleveland Clinic warns, prolonged exposure to cold water could trigger hypothermia, cardiovascular stress, loss of motor control, difficulty breathing, and damage to skin and nerves.
5. Sauna House
This Wesley Heights bathhouse is inspired by Nordic traditions in its communal cold plunge offerings, saunas, and salt room, as each environment is large enough to comfortably connect with others. Sauna House cools its pair of cold plunge pools to 45-48 degrees and recommends that guests aim to remain immersed for up to five minutes. Test your stamina with a 2-hour bathhouse booking, or opt to reserve Sauna House’s private room, complete with an in-ground plunge pool and a four-person sauna.
6. The Oasis at Core24
Did you think that Core24 was simply a home base for fitness influencers? Think again, as the popular Wilmore gym is also home to The Oasis, a large outdoor contrast therapy studio complete with a cold plunge pool and a red light therapy sauna fit for 40 people. With operating hours beginning at 5 a.m. during the week and 7 a.m. on Saturdays, The Oasis provides the perfect opportunity to begin your day with an invigorating plunge. Core24 offers month-to-month membership rates, but non-members can also purchase day passes for $32.99 each.
7. Sauna Culture
The Charlotte-based owners of Sauna Culture believe that physical recovery goes hand in hand with a sense of togetherness, so they provide both communal and private areas for cold plunging and saunas. The Cotswold Village contrast therapy studio offers daily rates of $40 for 90 minutes in the shared ice bath area, while a private ice bath suite for up to three guests costs $150. Sauna Culture is a great option for newbies to contrast therapy, as their three communal cold plunges are set at varying temperatures, allowing you to ease in at your own comfort level.
8. Chilly Coffee Club
Who said a cold plunge has to be a relaxing, spa-like affair? Chilly Coffee Club hosts Charlotte Wellness Socials, a series of pop-up events that pairs cold plunges with house music, caffeinated drinks, and a festive atmosphere. The organizers have been planning one event each month, so keep an eye out for their next health-first social on their website.
9. SweatHouz
Peace and privacy are paramount at SweatHouz, where guests reserve individual suites in which to cold plunge, use the infrared sauna, take a vitamin C-infused shower, and even stream favorite TV shows. Visit the South Park location of this nationwide chain of contrast therapy studios today to book your customizable suite, and be on the lookout for a second location opening in Plaza Midwood.
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