What's the deal with cold plunging in Vancouver and is it worth it?

When my Croc-clad feet hit the water at English Bay at 2:30 pm on January 1, 2025, I knew there was no going back, literally. Hundreds of Vancouver cold plungers awaited behind me for their turn to dive into the freezing water. And I wasn’t about to be the only one to chicken out.

And after cheering on countless friends from under the comfort of my puffer coat over the years, it was finally time to take the plunge myself.

Whether it’s at a Nordic-style spa with tea or kombucha in hand, or one of Vancouver’s many beaches, there’s no wrong way to cold plunge in this city.

In fact, the practice can be traced back to ancient civilizations across the globe — though Vancouver is considered one of the birthplaces of modern-day cold plunging.

The history of cold immersion dates all the way back to ancient Egyptian Cold Therapy, developing into the cold water baths of ancient Rome and traditional Russian banyas, to name just a few. The latter incorporates a steam bath before a plunge into cold water or snow, much like the ever-popular Nordic spas and saunas.

What’s all the “fuss” about cold plunging?

According to Destination Vancouver, periodic cold plunges can relieve joint pain and inflammation, as well as improve one’s mood and stress levels over time.

Its benefits have been observed across the world, with the practice constantly reinventing itself throughout history. In Vancouver, modern cold plunging took root in 1920 with the very first Vancouver Polar Bear Swim.

One of the world’s first Polar Bear Swims

The time-honoured tradition draws hundreds, if not thousands, of brave participants to English Bay every year for a freezing dip in the ocean. And while you definitely don’t have to wait for New Year’s Day to cold plunge, this was a long-overdue experience on my list.

To prepare for my frosty dip in the sea, I spoke to Lisa Pantages, the granddaughter of the swim club’s founder, Peter Pantages. During our conversation, she shared what it was like growing up cold plunging before it was ‘cool.’

“I live on the North Shore and there are many groups of people that cold plunge every day here,” she says. However, the practice wasn’t always so widespread. “I remember being a younger girl in my teens, and you didn’t really see anyone swimming in the cold.”

But according to Lisa, “it’s like any challenge where you’re kind of scared at first. Once you accomplish it, you’re completely exhilarated. That’s part of the magic of it all.”

A community of ocean swimmers

Originally from a small island in Greece called Andros, Peter Pantages sought to build a new life and community centred around the ocean when he arrived in Vancouver. “Where he came from, community always revolved around the ocean, so he continued swimming every day,” shares his granddaughter, Lisa. “He never missed a day of swimming in his life—he even died in the ocean.”

Peter started the Vancouver Polar Bear Swim Club after meeting fellow ocean swimming enthusiasts during his daily swims. Together, they decided to organize a community swim every New Year’s Day. His granddaughter shares that the original swim started around the dock at English Bay, where there used to be a long boardwalk stretching into the ocean at the far end of the beach.

“The bathing house at English Bay wasn’t even built yet, so the swimmers changed in the basement of the Sylvia Hotel after their swim,” she explains.

According to Lisa, her grandfather sponsored the event himself and used to invite all who participated to enjoy a hot meal following the swim at his restaurant, Peter Pan Café. He even started giving out prizes, which led plungers to dress up in costume in the hopes of getting noticed. The tradition still carries on today, with tons of Santa hats, reindeer antlers, and full-body costumes floating around English Bay on swim day.

“It thrills me that it has become so popular,” Lisa shares. “I think it’s also a fantastic personal thing to do.”

Cold plunging for the first time: Do’s and definitely-do-not’s

So I set my sights on the 105th annual Vancouver Polar Bear Swim as my next personal hurdle.

Beforehand, I incorrectly thought the best way to “prep” for the freezing water was to expose myself to the cold sooner rather than later. I thought I’d make my way to the beach in shorts and a T-shirt and eventually strip down to my swimsuit to wait for the countdown – a bit of a different countdown from the night before.

Having spoken to a plunging pro like Lisa, I got the real scoop before the swim. She says there are a handful of things to know as first-timers.

The first is to stay warm until you’re just about to get into the ocean. That means warm layers, toques, puffers, and dry socks until you’re seconds from cold plunging. Or, you could take Peter Pantages’ route of slathering your body with Greek olive oil before dipping in! The next golden rule is to always wear something on your feet, according to Lisa. Because when gearing up for the cold, it’s not only the water you have to worry about; it’s the sand.

“One of the things about cold weather is that your feet will get a little numb, so when you’re walking back up onto the sand, you want to make sure you don’t injure your feet.” Aside from that – I found the sand to be nearly as cold as the water! So if you’ve got questionable circulation in your feet like I do, water shoes are key.

The third cardinal rule is an important one. Tempting as it may be to down a quick fireball shot or two before dashing into the water – don’t. Lisa warns that alcohol can “speed up the potential of hypothermia.” It’s also important to keep your own personal limits in mind. “Just because some people go into the water for five or 10 minutes, it doesn’t mean that’s right for you,” she adds.

So instead of playing the comparison game, just tune into yourself and how you’re feeling.

Lisa notes that some may experience their breath taken away for a moment, but that when it comes back, “you’ll feel so dang proud of yourself as you run back out for your towel” – which I can certainly attest to. As cold plunging is often associated with breathwork, ensure you’re taking slow, intentional breaths through the nostrils to help reduce the shock of the cold water.

Finally, keep in mind that everyone adapts to the cold water differently. But for anyone needing an extra push or words of motivation, just know that the experience truly is as invigorating as people say it is, as long as you’ve prepared accordingly. Even as I type this, I’m already thinking about the next time I get to dip into the ocean!

Though this time, maybe I’ll go with flip-flops.

Where to cold plunge in Vancouver

Ready to take the plunge yourself? You’ve got 354 days to prepare for the next Vancouver Polar Bear Swim, and there are plenty of opportunities to test the waters. If ocean dipping isn’t your thing or if you’d rather do it with the promise of a steamy cozy sauna, there are tons of spas to check out in the area:

• Tality Spa (501 – 107 East 3rd Avenue; 1481 Dominion Street, North Vancouver; 125 Victory Ship Way, North Vancouver)
• Gatherwell (125 West Broadway)
• The Good Sauna (1216 Franklin Street)
• Circle Wellness Spa (1297 Johnston Street)
• The Nordic Spa – Fairmont Pacific Rim (1038 Canada Place)
• Ritual Urban Retreat (689 Denman Street)

And if ocean dipping is your thing, you don’t have to wait until 2026 to dive in. Head to your favourite beach with a couple of friends and make some core memories!