Water Therapy in Atlanta: Cold Plunges, Scenic Creeks and Wellness Retreats

By Sofia Espina

Published June 12, 2025

Feeling the Atlanta heat, already? No worries. It just means that it’s time to find cool, refreshing and straight-up magical water experiences in and around the city. Atlanta’s water scene is low-key amazing, from hidden waterfalls to icy plunges that’ll wake up your soul. 

Not familiar with cold plunging? It’s the practice of immersing yourself in cold water, usually between 39–59°F — for a short period of time. It’s known to boost mood, reduce inflammation, increase circulation and give you a jolt of energy that coffee wishes it could. Whether you’re visiting or a local looking to mix it up, these spots will have you feeling brand new.

Spas and Studios: Where to Cold Plunge in Style

Do Not Disturb

The Do Not Disturb wellness club near the Atlanta Beltline features cold plunge dips and luxe, moody interiors plus small-group infrared sauna sessions. Think vibey lighting, curated music and an ultra-cool setting that feels more like a secret club than a spa. It is ideal for a date night or for a solo session. The club provides a robe, a towel and water. 

Where: 675 Ponce De Leon Ave. NE

FIT9 Wellness

Located inside FIT9’s gym, this wellness suite offers cold plunge and infrared sauna access post-class or as a stand-alone service. Athletes love it, but it’s great for anyone needing a hard reset. FIT9 provides towels and showers. 

Where: 3231 Cains Hill Place NW

Pause Studio

Pause Studio is a wellness haven where water takes center stage. The spa experience is all about contrast. You can go from a cold plunge to a hot sauna in one session, activating your circulation, easing sore muscles and giving your nervous system the wake-up (or wind-down) it needs. It’s called contrast therapy, and it feels amazing. Pause Studio also offers float tanks for when you want to drift away into deep calm, fully suspended in warm, salt-rich water. One of the standout services at this spa is cryotherapy (a full-body reset delivered through a blast of ice-cold air that leaves you feeling recharged and refreshed). Guests can also book LED light sessions, infrared sauna and IV therapy. Everything here is designed to help you disconnect from the noise and reconnect with your body – through water, stillness and breath. Pause Studio makes it cool to chill.

Where: Northside Parkway NW

SweatHouz

Quick, efficient and tech-forward, SweatHouz is perfect for those who want high-impact recovery in a streamlined, private setting. Each room includes a cold plunge pod paired with red light therapy and infrared heat. Whether you’re squeezing in a session on your lunch break or unwinding post-workout, the experience is smooth and refreshingly organized. Towels, filtered water and even smart recovery metrics (like heart rate and heart rate variation) are included, so you can track how chill you actually got.

Where: Buckhead, 3005 Peachtree Road; Midtown, 1080 Peachtree St. NE; Westside, 980 Howell Mill Road NW. 

Click here to discover more spas around Atlanta

Outdoor Creeks and Waterfalls near Atlanta: Nature’s Cold Plunge

Chattahoochee River

The Chattahoochee River, affectionately known as “the ‘hooch,” is one of Atlanta’s most popular water features. The ‘hooch flows through the city and offers plenty of ways to connect – paddleboarding, tubing, kayaking or simply cooling your feet along the banks. Powers Island and East Palisades are great for scenic hikes and wading. For those wanting to float and chill, the Cochran Shoals or Paces Mill areas are ideal starting points. It’s a peaceful, rolling stretch of river that offers a real nature escape (and you don’t even leave town). 

Where: There are multiple access points throughout Atlanta. 

Find more options for where to kayak, canoe or cool off near Atlanta. 

Morningside Nature Preserve

Morningside Nature Preserve is a quiet, forested retreat tucked into the heart of the city. Follow the scenic trail through tall trees and you’ll reach a soft sandy beach along a shallow creek, perfect for a splash or moment of grounding. It’s dog-friendly, super photogenic and feels surprisingly secluded for being so close to Midtown.

Where: 2020 Lenox Road NE

Sope Creek Trail and Paper Mill Ruins

Part of the Chattahoochee River National Recreation Area, Sope Creek Trail and Paper Mill Ruins is a wooded trail that wends through peaceful forest and leads to the ruins of a 19th-century paper mill. The creek runs wide and smooth here, offering a great place for cooling off. The mix of history, flowing water and forest trails makes this a standout afternoon adventure.

Where: Paper Mill Road SE, Marietta

Sweetwater Creek State Park

Just 30 minutes west of downtown Atlanta, Sweetwater Creek is a local favorite for its dramatic scenery. The trails take you along a rushing creek, past rocky shoals and mini waterfalls, with spots to dip in and cool off during warmer months. Don’t miss the ruins of the New Manchester Mill (a hauntingly beautiful structure right alongside the water).

Where: 1750 Mount Vernon Road, Lithia Springs

If you are looking for more water adventures find more options here.

Sofia Espina is a bilingual Emmy Award-winning journalist who believes that everyone has a story to tell. She’s a strong advocate for diversity and inclusion, working to create a more equitable world.