Born to Run meets Why We Swim and Breath in this globe-spanning narrative about how cold water and swimming can transform—and even extend—your life.

Lifelong athlete and Sports Illustrated writer Chris Ballard worried his days of exercise were numbered. Then he received a fateful text message about a protocol taking hold across the country: submerging in freezing cold water. It wasn’t only thrill seekers or wellness gurus extolling its power, though. Swimmers have long known what science was finally catching up to: that when paired with cold, their sport delivers extraordinary rewards, from resilience to recovery.

Throughout history, from the ancient Greeks to Thoreau to Polar Bear Clubs around the world, people have spoken of the euphoria of cold water. And now a global movement of swimmers, ice bathers, and plungers is exploding—alongside research showing how even a few minutes in chilly water can deliver remarkable benefits: heightened energy and focus, relief from depression and anxiety, stronger immune systems, and reduced inflammation.

In The Plunge, Ballard dives into this unlikely world—past and present. He traces its roots from early survival science to groundbreaking modern research, introducing pioneers like Lynne Cox and visionaries like Ram Barkai, whose audacious dream of getting ice swimming into the Olympics edges closer to reality. Along the way, he immerses himself—literally—in the practice, going from sideliner to competitor at the Ice Swimming World Championships, his body and mind transformed along the way.

Blending history, science, colorful characters, and propulsive narrative storytelling, The Plunge reveals how a single act—stepping into cold water—can unlock resilience, connection, and joy. It’s a story about swimming, yes, but more than that: it’s about what happens when we embrace discomfort—together.