Cold water therapy, also known as cold immersion or hydrotherapy, has grown in popularity for its numerous health benefits. Whether it’s taking a cold shower, plunging into icy waters, or participating in a Polar Plunge, cold water exposure can invigorate the body and mind. In Minnesota and North Dakota, Polar Plunge events offer a unique opportunity to experience these benefits while supporting local nonprofits. Find a Polar Plunge event nearby by checking out our list below!

Why Try Cold Water Therapy?

Cold water therapy offers more than just physical benefits—it’s an invigorating mental challenge that fosters resilience and boosts energy. If you’re seeking new ways to enhance your well-being, cold water immersion is an experience worth trying.

Health Benefits of Cold Water Therapy

Improved Circulation: Cold water exposure causes blood vessels to constrict and then dilate when you warm up, improving blood flow and oxygen delivery.
Enhanced Mood: Cold immersion stimulates the release of endorphins, providing an immediate mood boost and reducing stress.
Muscle Recovery: Athletes often use cold water therapy to reduce inflammation and alleviate soreness after intense exercise.
Strengthened Immune System: Regular cold exposure may enhance immune function by increasing white blood cell activity.
Stress Relief: Cold water can activate the parasympathetic nervous system, which helps the body relax and recover from stress.

Preparing for a Polar Plunge

If you’re new to cold water therapy, participating in a Polar Plunge combines the health benefits of cold water therapy and the joy of giving back. Here are some tips to prepare:

Dress Smart: Wear quick-drying clothes or a swimsuit, and have warm layers ready for afterward.
Acclimate Gradually: Practice short bursts of cold exposure at home to prepare your body.
Hydrate Well: Stay hydrated before and after the plunge to help your body adjust.
Go with a Group: Bring friends for moral support and to share the experience.
Follow Safety Guidelines: Listen to event organizers and prioritize your safety.

Local Polar Plunge Events

Participating in Polar Plunge is easy, and if you’re looking for a Polar Plunge nearby, check out the list below of nearby Polar Plunge events. To plunge, you must sign up beforehand, and you can sign up solo or gather your friends and family to join as a team!

Grand Forks, ND:
- Law Enforcement Torch Run Polar Plunge: This event will take place on March 22, 2025, at Choice Health and Fitness and will support Special Olympics North Dakota. Experience the thrill of the plunge while making a difference in your community!
St. Cloud, MN:
- Grand Casino Mille Lacs Polar Plunge: Scheduled for March 8, 2025, at Eddy’s Resort on Mille Lacs Lake, this plunge has been held annually for over a decade! Funds are raised for Special Olympics Minnesota, and this year, they have a goal of $60,000.
Detroit Lakes, MN:
- Polar Fest Plunge: This plunge is part of the Polar Fest celebration on February 22, 2025. It supports the Boys & Girls Club of Detroit Lakes. Jump into the icy water for a great cause.
Alexandria, MN:
- Alexandria Polar Plunge: This event, which will take place on February 22, 2025, at Zorbaz & Lure Lakebar, invites participants to brave the cold while raising funds for Special Olympics Minnesota.
Fergus Falls, MN:
- Otter Tail Lake Polar Plunge: Scheduled for February 1, 2025, this is the 6th annual Polar Plunge event held by The Otter Tail County Sheriff’s Office, Otter Tail Lakes Country Association, and Special Olympics Minnesota.
Winona, MN:
- Winona State University Polar Plunge: Join this event on March 31, 2025, at Winona State University on Johnson Street. Instead of jumping into a frozen lake, this event will have a special “Plungster” pool set up right on campus! Proceeds support Special Olympics Minnesota.