What to Drink After a Cold Plunge (Hint: Not Hot Coffee)

If you are like most of us, the first thought in your mind after an ice bath or cold plunge is to grab a steaming hot cup of coffee, then snuggle up in a towel or blanket. However, the science behind cold exposure for wellness says otherwise.

In this blog post, we discuss what to drink after a cold plunge, why, plus additional information you need on this topic for maximum benefits and cold exposure safety. Let’s set the ball rolling, shall we?

Why What You Drink After a Cold Plunge Matters

There is a good reason why you should watch what you drink after cold plunging. Cold water constricts blood vessels and shifts blood toward your core. When you get out, your system is still recalibrating. Your muscles are cooling, your circulation is slowly returning to the skin, and you’re likely under-hydrated (cold suppresses thirst, and you may have sweated beforehand).

The right drink after a cold plunge or ice bath session helps you:

1.      Rewarm from the inside with gentle heat and a touch of sugar. Leading first-aid guidance for cold exposure recommends warm, sweet, non-alcoholic drinks during rewarming.

2.      Rehydrate effectively with fluids and appropriate electrolytes (especially sodium) if you exercised before your plunge. Sports medicine emphasizes replacing fluids and electrolytes lost through sweat.

Avoid counterproductive choices like alcohol and caffeinated beverages during the early rewarming window. Several science-backed safety guidelines advise avoiding caffeine and alcohol when managing cold exposure.

The Big “Why Not Hot Coffee?” Question

If you are like most of us who love a cup of coffee, it is tempting to grab a steaming mug immediately. Here is why you should skip hot coffee right after your plunge:

Caffeine is discouraged during rewarming since it can complicate rewarming strategies recommended for cold exposure.

Very hot liquids aren’t ideal straight away. Beverage research suggests serving temperatures around 130 to 160°F balance comfort and safety. Scalding-hot drinks aren’t necessary and may be uncomfortable when your mouth and skin feel extra sensitive after a cold plunge.

Later in the day, your usual coffee is fine for most healthy adults. Give yourself an hour or so to rewarm and rehydrate first.

What are the Best Drinks After an Ice Bath?

Warm Water With Honey And A Pinch Of Salt

Warm water with honey and a pinch of salt hits all the targets (gentle heat, a little sugar for energy, and sodium to help retain the fluid you drink). That mirrors core ideas from athletic hydration guidance that emphasize electrolytes (especially sodium) for effective rehydration after sweating.

Caffeine-Free Herbal Teas

Ginger, chamomile, peppermint, rooibos, lemon balm (choose what you enjoy). Ginger in particular has been studied for thermogenic effects (increasing heat production) and may support a sense of warmth during rewarming.

Warm Milk (Dairy Or Fortified Alternatives) With A Little Cocoa

Milk offers fluid, carbs, and electrolytes (plus protein if you like it for recovery). If you exercise before plunging, something milk-based can help replenish. (Note: go easy on sugar since you need some carbs, not a dessert.)

Warm Lemon Water With A Small Amount Of Sugar

If you don’t tolerate honey or milk, lemon water with a teaspoon of sugar provides a mild carb source and comforting warmth (again matching the idea of warm, sweet, non-alcoholic fluids).

Diluted, Non-Caffeinated Electrolyte Drink (Served Warm Or Room Temp)

If you were sweating heavily before the plunge (workout, sauna, or outdoor training), a measured electrolyte drink can help. Keep an eye on sodium content if you have blood pressure concerns; otherwise, a modest amount supports fluid retention.

What To Limit Or Avoid (At Least For The First Hour)

Coffee Or Strong Tea (Caffeinated)

First-aid and public safety guidelines recommend avoiding caffeine during initial rewarming after cold exposure/ice bathing. Save it for later.

Alcohol

Alcohol gives a false feeling of warmth while increasing heat loss and impairing shivering. This is why it is firmly on the “avoid” list after cold exposure.

Scalding-Hot Beverages

Choose comfortably warm rather than piping hot; keep beverages in the 130–160°F (54–71°C) range.

Table: Best Drinks After a Cold Plunge and When to Use Them

In the following table, we summarize the recommended or best drinks to take after your cold plunges or ice baths for easy reference:

Drink	Why it helps	When to choose it	Notes / who should be cautious
Warm water + honey + pinch of salt	Gentle rewarming,  quick carbs, and sodium for fluid retention	After a plunge, especially if you sweated before	If you limit sodium, use a smaller pinch and discuss with your clinician. (
Ginger herbal tea (caffeine-free)	Warmth, potential thermogenic effect	When you want a cozy, stomach-friendly option	Ginger can interact with certain meds; check if unsure.
Chamomile/peppermint/rooibos tea	Warm, non-caffeinated rehydration	Evening plunges, caffeine-sensitive folks	Avoid super-hot; aim for comfortably warm.
Warm milk or fortified alt (light cocoa optional)	Fluids, carbs, electrolytes (post-exercise friendly)	If you trained before the plunge	Choose modest sugar; watch lactose if sensitive.
Diluted electrolyte drink (non-caffeinated)	Replaces sodium/potassium lost with sweat	After long/hot or high-sweat sessions	Monitor sodium if you have hypertension; many mixes are high-sodium.
Warm lemon water with a teaspoon of sugar	Easy carbs and comfort	If you want something very simple	Keep it warm, not scalding.

How Much Should You Drink?

Hydration needs vary with body size, how long and hard you trained, and how much you sweated before the plunge. Sports-hydration guidance often suggests replacing about 150% of the fluid lost over the next few hours (a rule used after workouts). You don’t need to chug. Just sip steadily and include some sodium if you’re a salty sweater.

Here is a practical approach:

• If you exercise beforehand, weigh yourself before and after training occasionally to learn your sweat rate. Replace about 24 oz (700 mL) per pound lost over the next 2 to 4 hours.
• If you didn’t work out, simply drink to thirst with warm, non-caffeinated fluids, and add a small sodium source (a pinch of salt or a snack) if you feel crampy or light-headed.

What About “Afterdrop”?

“Afterdrop” is the continued fall in core temperature that can occur as cold blood from your skin and limbs returns to the core during rewarming. Focus on gradual rewarming from the core out. Use dry layers, gentle movement, and warm (not scalding), non-caffeinated drinks.

In Conclusion

In conclusion, right after your cold plunge, drink warm, sweet, non-caffeinated fluids and add electrolytes if you’ve been sweating. Hold off on coffee for an hour and keep temperatures comfortably warm,  letting your body rewarm gradually.

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FAQ

Can I Ever Drink Coffee After A Cold Plunge?
Yes. After you’ve rewarmed and rehydrated (often 45 to 60 minutes later). Initial rewarming guidance advises non-caffeinated warm drinks; then you can return to your usual routine if you feel good.

Is An Electrolyte Drink Necessary After a Cold Plunge?
Not always. If you didn’t sweat much before plunging, warm water or herbal tea is fine. If you trained hard or sweat heavily, include some sodium (pinch of salt, salty snack, or a measured electrolyte mix).

How Hot Should My Drink Be?
Aim for comfortably warm (roughly 130 to 160°F. Scalding-hot drinks aren’t needed and may feel harsh right after cold exposure.

Are There Any Drinks I Should Avoid?
Yes: alcohol and, during the early rewarming window, caffeinated beverages. Both are discouraged in first-aid guidance for cold exposure. Choose warm, sweet, non-caffeinated fluids first.