Cold water therapy for high cognitive function: crafting the ultimate wellness routine

High performance isn’t just about working harder - it’s about recovery, resilience, and creating systems that keep you at your best. Cold-water therapy (CWT) is a game-changer for boosting mental clarity, energy, and stress tolerance, but its impact doesn’t stop there. When paired with intentional habits like morning sunlight exposure, proper hydration, and sauna use, it can supercharge your wellness routine.

Frequent sauna use has been linked to a 40% lower risk of all-cause mortality, and when combined with CWT in contrast therapy, it enhances cellular resilience, cardiovascular health, and recovery – key pillars of longevity. For those prioritising long-term brain health, contrast therapy offers even more: one study showed a 66% lower risk of developing dementia and a 65% lower risk of Alzheimer’s. By activating protective heat and cold shock proteins, this practice supports brain health, reduces inflammation, and slows cellular ageing. For more on the sweaty science behind contrast therapy, check out this blog post.

Ready to future-proof your mind and body? Here’s how to build the ultimate routine designed for peak performance.

Step 1: Start with morning sunlight

Catching sunlight first thing in the morning – even just 5-10 minutes – works wonders for your body and mind. It helps set your circadian rhythm, boosts your mood and alertness, and even improves your sleep quality later that night. Early sunlight triggers a healthy cortisol rise (right when you need it most), giving you energy for the day while prepping your body to wind down naturally at bedtime. Plus, it gives your immune system, metabolism, and focus a nice upgrade. All huge wins from a little bit of nature.

No sunlight? Use a high-lux light therapy lamp for similar benefits.

Step 2: Rehydrate with minerals

Proper hydration supports focus, circulation, and thermoregulation, preparing you for the demands of the day (and your cold plunge).

Rehydrating in the morning isn’t just about water – it’s about replenishing essential minerals. Without minerals, nothing else in your body works: enzymes don’t activate, amino acids can’t function, and vitamins can’t be absorbed. Translation? No protein gains, no optimised recovery, no peak performance.

Skip the table salt – it’s just sodium and chloride. You don’t need fancy electrolytes (although we love them too). Instead you can opt for unrefined salts like Himalayan or Celtic sea salt, packed with electrolytes like potassium, magnesium, and bicarbonate instead. Completely different ball game.

When you combine natural salt with water, something incredible happens. The positive ions of the salt interact with the negative ions of the water molecules, creating an electrically charged solution that’s easier for your body to absorb. It helps your body send electrical signals between cells, and it’s a powerful reminder that we’re electrical creatures, and hydration is about optimising your body’s internal circuitry.

Bonus: drink your minerals while catching that early morning sunlight.

Step 3: Contrast therapy for detox and energy

For those with access to a sauna, contrast therapy is a powerful way to amplify the benefits of CWT. Alternating between heat and cold helps improve circulation, reduce inflammation, and boost metabolic health.

How to do it:

Sauna: Start with 10-15 minutes in the sauna, or as long as you’re comfortably uncomfortable. Be sure to wipe your skin clear of sweat with a towel every 5-10 minutes so you’re not reabsorbing the toxins you’re sweating out.
Rest and regulate: Spend 1-2 minutes at room temperature, allowing your body to stabilise before the next round. Also have some water to rehydrate.
Cold plunge: Depending on your experience and how you’re feeling on that specific day, we recommend a short 2-3 minute plunge at a temperature you can handle. Due to the vast temperature difference from the sauna, we find people typically do better plunging at a slightly higher temperature than usual.
Rinse and repeat: Do 2-3 cycles of sauna and cold, always ending on cold to lock in the anti-inflammatory and dopamine-boosting effects.

Why contrast therapy works: Sauna dilates blood vessels and increases heart rate, while cold constricts vessels and reduces inflammation. This alternation improves circulation, aids recovery, and leaves you feeling rejuvenated and ready to tackle the day ahead.

Alt Step 3: No sauna? No sweat – try this cold plunge

If you don’t have access to a sauna, you can still create a powerful wellness routine with CWT alone.

Guided plunge: We love short, impactful plunges in the morning, which is why we created the Energy Boost guided plunge on the Monk app to awaken your senses and supercharge your day.
Duration: If you’re not using our guided plunge above, we recommend 2-3 minutes
Temperature: The key is choosing a temperature that feels challenging but manageable. Beginners can start at 10-12°C (50-55°F) and gradually lower the temperature as they acclimatise.
Why it works: Cold plunging activates norepinephrine, reducing inflammation and boosting focus, while stimulating brown fat to burn calories and enhance metabolism. It improves circulation and aids recovery, making it a powerful tool for physical and mental resilience.

Step 5: Intentional warm-up and goal setting

After your final cold session, ease into the rest of your day with light movement like a brisk walk to warm up. This is the perfect opportunity to get into the habit of thinking about your intentions or priorities for the day to help reinforce focus and clarity – key traits of high performers.

The takeaway

The combination of cold water therapy, sauna, sunlight exposure, and hydration can elevate your daily routine. It’s not just about recovery – it’s about creating a system that powers your best self every day.