Ready for the First Challenge: The Countdown to The Ice Challenge

The wait is almost over—The January Ice Challenge is just 5 days away! With 10.743 people marked as interested or going on our Facebook event page (!!!) and a few thousand people from 45 countries (!!!) signed in via our website at TheChallenge.org, we couldn’t be more excited to kick off our first of many challenges. Whether you’re an ice bath enthusiast or someone taking the plunge for the very first time, this is your moment to push boundaries, test your limits, and do some real science while you're at it.

With the start of the challenge just around the corner, we’ve put together this post to ensure you’re fully prepared to embrace the cold and maximize the experience. Let’s get ready for the first challenge together!

Cold exposure is more than just a trending wellness practice—it’s a tool for building resilience, boosting recovery, and enhancing mental clarity. While the practice of cold plunging has its roots in ancient traditions, modern research has validated its benefits:

Immune System Activation: Repeated cold water immersions leads to an increase in certain immune cells, such as monocytes and lymphocytes. (source)

Improved mood: Cold exposure is believed to trigger the release of endorphins and other mood-boosting neurotransmitters. (source)

Weight loss: cold exposure may stimulate brown fat activity, which is responsible for burning calories to generate heat, potentially contributing to weight loss efforts. (source)

...and many many more. This challenge isn’t just about personal growth—it’s about contributing to the growing body of knowledge on the mental and physical benefits of cold exposure. Together, we’ll help answer important questions about how small, daily habits can lead to meaningful change. A few days after the Challenge a questionnaire will be sent to all participants via email to answer questions related to their participants. The data will be anonymized and shared with the world for free.

Here’s a quick checklist to ensure you’re ready to hit the ground running when the challenge begins:

1. A Reliable Source of Cold Water: Whether it’s a cold plunge, an icy lake or adding a lot of ice into a bathtub, make sure you have access to a setup that works for you.

2. A Timer: You’ll need to track your time during each cold exposure. Start with just 2 minutes and gradually increase as your tolerance improves. A cellphone will be sufficient as well.

3. Comfortable Post-Plunge Clothing: It is highly recommended to do a 3 minute post plunge warmup. It's also good to have warm clothes and a cozy blanket ready to use after each session to help your body reheat naturally.

4. A Journal or App for Tracking Progress: Documenting your experience will not only keep you accountable but also help us collect valuable insights. Even a piece of paper will suffice and you can note such things as the ice bath duration, how hard was it, and how do you feel 15 minutes post plunge.

To make the most of The January Ice Challenge, keep these tips in mind:

1. Start Small: If you’re new to cold exposure, begin with cold showers or short immersions. Even 30 seconds under cold water can be a great start. Try go get to at least 3 minutes by day 4 of this challenge however. And do not do more then 5-8 minutes of cold exposure per day. Especially if you are a beginner. Better to err on the safe side here.

2. Focus on Your Breathing: Controlled breathing is the key to staying calm during cold exposure. Inhale deeply through your nose and exhale slowly through your mouth. The faster you can calm your breath the faster you can start feeling comfortable in icy water.

3. Stay Consistent: The challenge isn’t about perfection—it’s about showing up every day. Consistency is where the magic happens.

4. Find Your Motivation: Remind yourself why you’re doing this—whether it’s for personal growth, health benefits, or to be part of a supportive community.

5. Music can help find calm: These can work wonders for some people. Try to play a consistent calming music to help you control your breathe. This is what works for us

One of the most rewarding aspects of this challenge is the sense of community. Share your daily progress on social media using the hashtags #TheIceChallenge, #JanuaryIceChallenge and @TheOrgChallenge. Seeing others’ journeys can inspire and motivate you, and it’s a great way to celebrate your commitment. If you additionally wish to be eligible for the prize please read the prizes section carefully and the contest terms available on the page of the Ice Challenge

Cold exposure has many positive health benefits however for safety reasons we advice against practicing it if you are dealing with any of the following:

- Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
- Cold urticaria
- Epilepsy
- Kidney failure
- Raynaud’s Syndrome (Type II)
- High blood pressure (in case of prescription medication)
- A history of serious health issues like heart failure or stroke
- Shortly after an operation
- You are currently pregnant
- If you suffer from migraines, we urge you to be cautious about taking ice baths.

And never, never, never do heavy breathing exercises if you are in water due to shallow water blackout . Our recommendation: if you are new to cold exposure do the first sessions gradually and with someone else being close-by .

Are you ready to rise to the challenge and embrace the cold? With just 5 days to go, it’s time to prepare your mind, body, and space. Together, we’ll make this January unforgettable—and prove that small, consistent actions can lead to extraordinary results.

The clock is ticking. Let’s get ready to take the plunge!