There are few places in the world where you can step from a steaming sauna straight into glacial water while staring out at the Canadian Rockies. That’s exactly what I experienced during a cold-water plunge at Fairmont Jasper Park Lodge in the heart of Jasper National Park.

My plunge was originally scheduled for 10 a.m. on a Sunday morning, but the mountain weather had other ideas. I’d been really looking forward to taking the plunge and was really disappointed when I saw the email saying that the activity staff would not allow the plunge to take place considering the howling winds and sideways pelting snow that was blowing around (really!). The conditions were simply too extreme to run the experience safely, so it was postponed until 2 p.m. So I spent the morning chilling out with an indoor steam, sauna and massage and by the afternoon the weather had settled enough to make it possible to go for a dip, and honestly, those extra few hours of anticipation actually made it even better.

I’ve done plenty of cold-water dipping back home in Scotland, so the icy temperatures didn’t intimidate me too much. Still, plunging into glacial water in the Rockies feels like a different kind of adventure. The setting alone makes it special. At Fairmont Jasper Park Lodge the glacial plunge is a guided experience with one of the fully qualified activity staff ensuring that guests are introduced to the icy waters in a safe way. My guide for the day was Stella, a young lady from the UK, who herself was an experienced ice dipper (you can check out more about my chat with Stella on our YouTube channel – coming shortly!). 

Beyond the thrill, cold-water dipping has some well-known health benefits, which is one reason it has become so popular in recent years. Cold exposure can help stimulate circulation, reduce inflammation, and release endorphins that leave you feeling surprisingly energized and uplifted. Many people – including seasoned cold-water swimmers – also find it helps with recovery after exercise and improves mental resilience.

Adding a sauna into the mix creates what’s known as contrast therapy. The heat from the sauna causes blood vessels to dilate, while the cold water makes them constrict. Moving between the two encourages circulation throughout the body, which can help muscles recover and may support overall cardiovascular health. It’s also incredibly refreshing – almost like hitting a reset button for both body and mind.

Back in Scotland, more often than not I just get into the water, but Stella was keen for me to experience the contrast therapy that comes with having a sauna first. She explained that contrast therapy involves moving between hot and cold to increase circulation and the contrast between the heat of the sauna and the icy cold of the water heightens the anti-inflammatory effect. The other thing about cold water dipping that I always find is that it is incredibly mindful. It’s such a peaceful experience and when you get into the cold water all you can think about is breathing, there’s just no room for anything else to worry about.

So, into the sauna I headed to get warmed up and allow the heat to relax my muscles and start the process of detoxifying my body. Sitting there, enjoying the heat and looking out at the snow-dusted peaks and the frozen shoreline of the crystal clear Lac Beauvert felt like pure indulgence. Even just taking a sauna in this location would be beautiful enough. It’s not often that a cold-water dip comes with views like this (well, except in the Scottish Highlands of course).

Once warmed up, it was time for the plunge. I’d discussed this with Stella and let her know that I was quite experienced in cold water, so she allowed me to set my own tempo. I knew exactly what to expect, that exhilarating blast of coldness as you first descend the ladder, the sharp needle-like pains of the ice touching your skin, that autonomous response of breathlessness as the cold-water shock hits your respiratory system. As I climbed down the ladder I focused on my breathing, inhale, exhale, deep breaths, each exhale taking slightly longer than the inhale which is a good way to control your breathing. I’m very much a person who wants to listen to my body and I don’t set any time goals or anything like that when I’m in the water. I know well-enough when my body has had enough and it is time to climb out before I get too cold. Even with a sauna right on hand, it can still be extremely dangerous to try to stay in the water too long in that temperature. Just one or two minutes submerged in the water was enough for me, then it was time to head back up to the sauna for another round. 

I repeated the routine four times in total: sauna, plunge, sauna, plunge, sauna, plunge, sauna, plunge. Each dip woke up the senses all over again, while the sauna offered the perfect reset in between. After the final plunge, I lingered in the sauna a little longer, letting the warmth sink in and taking in the incredible mountain scenery one last time. Pure relaxation.

Cold-water dipping is something I already love, but doing it here surrounded by the wild beauty of Jasper made it unforgettable. Sometimes the best adventures are the simplest ones: a quiet Sunday afternoon, a glacial lake, and the courage to take the plunge. 

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