As the late winter chill lingers and spring peeks around the corner, many are turning to an invigorating ritual to shake off the seasonal slump: cold-water plunging. Bracing yourself against the icy sting of a lake or ocean, feeling the rush of adrenaline, and emerging with a renewed sense of energy – it’s a practice that’s surged in popularity for good reason. Enthusiasts swear by benefits like reduced stress, better sleep, and an overall lift in quality of life, and new research suggests they might be onto something. A quick dip in frigid waters could be just the tonic to combat the late-winter blues and welcome the warmer months ahead.

Beyond the physical jolt, cold-water immersion offers a chance to connect with nature and like-minded adventurers, especially during the quieter months when lakeshores and beaches are less crowded. While some of the perks – like a burst of endorphins or a temporary drop in stress – may be short-lived, experts note that any activity encouraging people to step outside, breathe fresh air, and bond with others can work wonders for easing anxiety and lifting spirits.

To uncover the best spots for a late-winter or early-spring plunge, AMFM surveyed 3,105 cold-water enthusiasts about their favorite destinations. From urban beaches to remote glacial lakes, here are the top five recommendations for where to take the plunge as the seasons shift:

“We’ve seen growing buzz around cold-water plunging, and it’s easy to see why,” says Anand Mehta, Executive Director of A Mission For Michael (AMFM). “The shock of cold water can spark a flood of feel-good hormones, sharpen focus, and even help you sleep better that night. But while it’s a fantastic way to boost your mood and energy, it’s not a cure-all. Anyone with mental health concerns should talk to a professional before diving in – it’s a complement to care, not a substitute.”