Eight places to take a cold plunge this winter
Billabongs, waterholes, plunge pools, lagoons – they're written into the Australian psyche by the likes of Banjo Patterson’s Waltzing Matilda, the dreamtime story of the Rainbow Serpent, and cemented in childhood camping and holiday memories.
What they all represent is an undeniable respite from a hot summer day, the freedom on a family holiday when nobody cares what time it is from sun-up to sun-down. They’re also often considered sacred spaces in Indigenous lore, and often feature in Australian literature and song.
What you may not know is that taking a dip in a cold waterhole also has great health benefits. According to new research published by the University of South Australia, cold water immersion can improve energy levels, boost circulation, lower stress and even support better mental health outcomes.
The study, which explored the physiological effects of taking cold plunges, found that participants experienced measurable improvements in mood, reduced muscle soreness, and better heart rate variability – all markers of a more resilient and balanced body.
With winter knocking at the door, it might seem counterintuitive to go seeking out a cold plunge. But for those willing to brave the chill, these spots offer more than just an adrenaline hit – they are a natural reboot for body and mind.
Here’s where you can find some of the best places in NSW to take a cold plunge this winter:
Nellies Glen, Budderoo National Park
Credit: Destination NSW
Tucked away on the NSW South Coast near Robertson, Nellies Glen is in the Budderoo National Park near Kangaroo Valley. It’s a magical, picturesque spot where a small waterfall tumbles into a deep, clear pool. The water is icy year-round, and winter plungers often have the place to themselves. Lush ferns and mossy rocks complete the fairy-tale feel.
While the best time to visit Budderoo National Park is in Autumn, between April and August there’s also a decent chance of catching a male lyrebird in full display as he does his best to catch the attention of a female lyrebird. Winter temperatures get down to 8 degrees overnight, so make sure to bring some warm clothes to don after drying off.
Nearby : Stroll through Minnamurra Rainforest, explore Carrington Falls, or stop in Robertson for famous pies and fresh local produce.
Dangar Falls, Dorrigo
Credit: Destination NSW
Just a short drive from Dorrigo town centre at the top of the escarpment above Coffs Harbour, Dangar Falls is a postcard-perfect waterfall that plunges into a wide, inviting – and extremely cool - pool.
Wander down the easy-access wooden walking trail then inch around the edge of the waterhole at the bottom of the cascade. Brave the chill and you’ll feel worlds away from civilisation, surrounded by temperate rainforest.
Nearby : Visit the Dorrigo Rainforest Centre, walk the Skywalk Lookout, or take a drive along the scenic Waterfall Way.
Moona Moona Creek, Jervis Bay, South Coast
Credit: Destination NSW
Backing onto Huskisson about 2.5 hours south of Sydney, Moona Moona Creek offers calm, shallow channels that feed into the sparkling waters of Jervis Bay. It's a soft introduction to cold water plunging, perfect for first-timers.
With picnic tables, on-site toilets and a playground nearby, this shallow is a perfect spot for families to get in on the cold water plunge trend.
Nearby : Check out Hyams Beach (famous for its white sand), hike in Booderee National Park, or spot dolphins along the coastline.
Tumut River Walk, Snowy Mountains
Credit: Destination NSW
Fed by snowmelt from the Snowy Mountains, the Tumut River is refreshing even in the height of summer – in winter, it's a full-body wake-up call. It can be accessed via the Tumut River Walk which winds its way along the banks of this highland stream.
For those not keen on testing the ice-cold waters, there is also bird-watching aplenty, and it's also a great spot for kayaking.
Nearby : Explore the Yarrangobilly Caves, visit Blowering Dam, or go trout fishing if you're not keen on another cold plunge.
Macintyre Falls, New England
Credit: Bridie Schmidt
Located within Kwiambal National Park an hour or so north of Inverell, Macintyre Falls offers rugged gorges and cool, deep rock pools. It’s off the beaten track, making it perfect for nature lovers seeking some real peace and quiet.
It can be easily accessed by a 200m walk and is a short drive from the Lemon Tree Flat campground. Even though it is in Northern NSW, temperatures here can be unpredictable and phone reception is sparse so go prepared. It’s also great for a spot of cod, catfish, and golden perch fishing.
Nearby : Visit the historic mining town of Inverell, fossick for sapphires, or wander through the National Transport Museum.
Tingha, New England
Credit: Bridie Schmidt
Known for its old tin mining sites, Tingha, about 20 minutes southeast of Inverell, is full of unexpected waterholes. Tingha Swimming Pool, which used to be an open cut tin mine, and Tingha Sand Pits are local cold water favourites.
Tingha Swimming Pool in particular is perfect for families wanting to experience NSW’s high country, and the nearby Tingha Gems Caravan Park welcomes campers, caravanners and large rigs. Pets are also welcome.
Nearby : Visit the nearby town of Guyra for its cool-climate gardens, go for a drive to Copeton Dam, or take a road trip through the picturesque New England High Country.
Sandy Beach, Dubbo
Credit: Destination NSW
On the banks of the Macquarie River, Sandy Beach is a quiet, family-friendly spot that offers easy access to cool, fresh river water shaded by ancient river red gums. In winter, the water stays bracingly fresh, perfect for a quick dip to get the blood pumping. The sandy banks make it easy to wade in gently – or to take the plunge if you're feeling bold.
Winter mornings often bring mist rising off the water, adding a peaceful, atmospheric quality to your plunge. If you’re lucky, you might spot pelicans or the odd platypus at dawn.
Nearby: Visit Taronga Western Plains Zoo to see lions, elephants and rhinos from the comfort of your own car, explore Dubbo’s heritage-listed Old Gaol, or take a scenic bike ride along the Tracker Riley cycleway.
Lake Mulwawa
Credit: Destination NSW
Straddling the NSW and Victorian border, man-made Lake Mulwala is famous for its eerie drowned river red gums rising out of the water. It's an atmospheric place for a cold swim, with the lake offering plenty of shallow areas for a safe winter plunge. Want to go full plunge? Hire a river boat to soak up the vibe.
Known for excellent fishing – particularly Murray cod – Lake Mulwala is also a haven for birdwatchers. In winter, the morning mists add a ghostly beauty to the landscape, making it an unforgettable setting for a brisk, revitalising swim.
Nearby: Go fishing or boating along the Murray River, stroll the Mulwala or Yarrawonga foreshore walking trails, tee off at the Yarrawonga Mulwala Golf Club Resort, or venture slightly further to explore the historic wineries of Rutherglen.
