Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You?

The thought of submerging yourself in ice cold water is enough to make anyone shiver, yet cold plunging is a wellness trend that is on the rise. While it might be shocking — quite literally — research is beginning to dive in to potential cold plunge benefits.

A cold plunge may not be for everyone, but just like swimming in cold water and cold showers can be beneficial to health, it appears cold plunging has the potential to do the same.

What Is a Cold Plunge?

A cold plunge is a form of hydrotherapy and cryotherapy that involves immersing the body in cold water for a short period. It is often used as a recovery or wellness practice, especially after intense physical activity or exercise.

According to research published in the Journal of Emergencies, Trauma, and Shock, most ice baths used in cold plunging range from 12–15 degrees Celsius, and they can vary from as low as 40 degrees Fahrenheit up to 60 degrees F. Cold plunging also is a practice that dates as far as 3500 B.C., referenced in the Edwin Smith Papyrus, “the most ancient medical text known.”

Cold plunges are believed to have various health benefits, including reducing muscle soreness, improving circulation and enhancing overall well-being. Many people use cold plunges in conjunction with hot water immersion, alternating between cold and hot temperatures, in a practice known as contrast hydrotherapy.

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It’s important to note that while cold plunges can have potential benefits, individuals should be cautious and mindful of their own health conditions when trying such practices.

Benefits of Cold Plunges

Cold plunges, or cold water immersion, are believed to offer several potential benefits, although individual responses may vary. Some commonly reported benefits include:

1. Muscle Recovery

Cold plunges may help reduce muscle soreness and inflammation after intense physical activity — perfect for muscle recovery. The cold temperature is thought to constrict blood vessels and decrease metabolic activity, which could aid in reducing swelling and tissue breakdown.

A 2023 meta-analysis published in Frontiers in Physiology examined the effects of cold water immersion after exercise to determine if it could aid recovery. The study authors found that cold plunging immediately after exercise “can effectively reduce muscle soreness and accelerate fatigue recovery.”

2. Improved Circulation

Exposure to cold water is believed to stimulate blood circulation, potentially enhancing the efficiency of the circulatory system. This can contribute to overall cardiovascular health.

3. Increased Energy and Alertness

Cold water immersion may lead to an increase in adrenaline and other stress hormones, resulting in heightened alertness and a temporary boost in energy levels.

In addition, a cold plunge can increase the release of the neurotransmitter norepinephrine, which helps regulate focus, attention and mood in the brain for an energy boost.

4. Enhanced Mood and Well-Being

Some individuals report improved mood and a sense of well-being after cold plunges. This may be attributed to the release of endorphins and the overall invigorating effect of the cold.

In fact, one study published in European Journal of Applied Physiology found that cold plunging led to huge increases in dopamine and noradrenaline levels — so-called happy hormones. That’s not all. A study published in 2021 found that just one cold water immersion session can lead to improved mood.

5. Boosted Immune System

Regular exposure to cold water has been suggested to stimulate the production of white blood cells, potentially strengthening the immune system.

6. Improved Sleep

Cold water immersion, especially when done before bedtime, may promote relaxation and contribute to better sleep quality for some individuals. On reason for this may be that cold water immersion can help reduce arousal and limb movement while enhancing slow-wave sleep proportion early in the night, as revealed in a 2021 study.

7. Calorie Burning

The body expends energy to maintain its core temperature in a cold environment, which could contribute to calorie burning. In addition, exposure to cold is known to boost the metabolism and activate brown fat to increase fat-burning. Cold water immersion, such as swimming, also increases thermogenesis and leads to more burned calories.

8. Skin and Hair Health

Cold water can tighten the pores and improve skin tone. Some people also believe that cold water immersion can make hair shinier, and it’s been proven to be effective in combating alopecia.

It’s important to note that while these benefits are reported anecdotally, scientific research is ongoing to better understand the physiological effects of cold water immersion. Individuals with certain medical conditions or sensitivities should consult with health care professionals before incorporating cold plunges into their routines.

Additionally, it’s crucial to practice cold immersion safely, gradually adapting to the cold and avoiding prolonged exposure to prevent issues like hypothermia.

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Risks and Side Effects

While cold plunges or cold water immersion can offer potential benefits, there are also risks and side effects associated with this practice. It’s important to be aware of these considerations before incorporating cold plunges into your routine:

• Hypothermia: Prolonged exposure to cold water can lead to hypothermia, a condition where the body loses heat faster than it can produce it. This can result in a dangerous drop in body temperature, leading to symptoms such as shivering, confusion and, in severe cases, unconsciousness. It’s crucial to limit the duration of cold exposure and be mindful of water temperature.
• Cardiovascular Stress: Cold water immersion can cause a temporary increase in heart rate and blood pressure. Individuals with pre-existing cardiovascular conditions should consult with a health care professional before attempting cold plunges, as it may pose risks to their heart health.
• Respiratory Issues: The shock of cold water can lead to hyperventilation, especially in individuals who are not accustomed to the practice. This can be problematic for those with respiratory conditions such as asthma.
• Risk of Drowning: Cold water immersion may affect muscle function and increase the risk of cramps or fatigue, potentially leading to difficulties in swimming. Always practice cold plunges in a controlled and safe environment to minimize the risk of drowning.
• Skin Issues: Exposure to cold water can cause skin issues, such as frostbite, or exacerbate existing skin conditions. It’s important to monitor the skin for any signs of irritation or damage.
• Individual Variability: People react differently to cold exposure, and what may be well-tolerated by one person could be uncomfortable or risky for another. It’s important to listen to your body and start with shorter durations and less extreme temperatures.
• Contraindications: Individuals with certain medical conditions, such as Raynaud’s disease, circulatory disorders or sensitivity to cold, should consult with a health care professional before attempting cold plunges.

Before incorporating cold plunges into your routine, it’s advisable to consult with a health care professional, especially if you have any pre-existing health conditions. It’s crucial to start gradually, monitor your body’s response and prioritize safety to minimize the potential risks associated with cold water immersion.

How to Practice Cold Plunging Safely

Safely doing a cold plunge involves gradual exposure to cold water, monitoring your body’s response and following certain guidelines to minimize potential risks. Here are some steps to safely perform a cold plunge:

1. Consult with a Health Care Professional

Before starting cold plunges, especially if you have any pre-existing health conditions, it’s advisable to consult with a health care professional to ensure it’s safe for you.

2. Start Gradually

If you’re new to cold plunges, start with shorter durations and less extreme temperatures. Allow your body to gradually adapt to the cold. This may involve starting with cool water and progressively lowering the temperature over time.

3. Choose a Safe Environment

Perform cold plunges in a controlled and safe environment. Ensure the water source is clean and free from contaminants. If using an ice bath, avoid adding too much ice at once.

4. Monitor Water Temperature

Ideally, the water temperature for a cold plunge should be between 50 degrees F (10 degrees C) and 60 degrees F (15 degrees C). Use a thermometer to measure the water temperature, and avoid extremely cold water, which could increase the risk of hypothermia.

5. Limit Duration

Start with short sessions, such as one to two minutes, and gradually increase the time as your body adapts. Avoid prolonged exposure to prevent issues like hypothermia. Listen to your body, and if you start feeling uncomfortable, exit the cold water.

6. Warm Up Afterward

After the cold plunge, warm up gradually. Use warm clothing, blankets or a warm beverage to raise your body temperature. Avoid sudden changes in temperature.

7. Stay Hydrated

Cold water exposure can lead to increased urine production and potential dehydration. Ensure you are adequately hydrated before and after a cold plunge.

8. Know Your Limits

Pay attention to your body’s signals, and respect your limits. If you experience discomfort, numbness or any adverse reactions, exit the cold water immediately.

9. Avoid Doing One Alone

If possible, have someone with you while performing cold plunges, especially if you are new to the practice. This can provide assistance in case of any issues.

10. Be Mindful of Health Conditions

Individuals with certain health conditions, such as cardiovascular issues, respiratory problems or Raynaud’s syndrome, should exercise extra caution and consult with a health care professional.

Remember that individual tolerance to cold varies, so it’s important to customize your cold plunge experience based on your own comfort and well-being. If you have any concerns or medical conditions, seek guidance from a health care professional before incorporating cold plunges into your routine.

Who Should Avoid Cold Plunging?

While cold plunging can have potential benefits for many individuals, there are certain groups of people who should exercise caution or avoid cold plunging altogether due to increased risks. Individuals in the following categories should be particularly mindful:

1. Individuals with Cardiovascular Conditions: Those with heart conditions, such as coronary artery disease, arrhythmias or hypertension, should consult with a health care professional before attempting cold plunges. Cold water immersion can temporarily increase heart rate and blood pressure, posing risks for individuals with cardiovascular issues.
2. People with Respiratory Conditions: Individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD) should be cautious, as the shock of cold water can lead to hyperventilation and exacerbate respiratory symptoms.
3. Those with Raynaud’s: Raynaud’s is a condition that affects blood flow to certain parts of the body, usually the fingers and toes, in response to cold or stress. Cold plunging may worsen symptoms and should be avoided by individuals with Raynaud’s.
4. Pregnant Women: Pregnant women should consult with their health care providers before engaging in cold plunging. The effects of cold water immersion on pregnancy are not well-studied, and there may be potential risks.
5. Elderly Individuals: Older adults may have reduced tolerance to extreme temperatures, and cold plunging may pose a higher risk of hypothermia. Consultation with a doctor is advised for elderly individuals.
6. People with Hypersensitivity to Cold: Individuals who are highly sensitive to cold or have conditions that make them more prone to cold injuries should avoid cold plunging. This includes people with conditions like cold urticaria or cryoglobulinemia.
7. Those Recovering from Surgery or Injury: Individuals recovering from recent surgeries or injuries should avoid cold plunging until they receive clearance from their doctors. Cold water immersion may interfere with the healing process.
8. Individuals with Open Wounds or Skin Conditions: Cold water can exacerbate skin issues and slow down the healing of open wounds. People with skin conditions or recent injuries should avoid cold plunging in affected areas.
9. Anyone with a Low Pain Threshold or Anxiety Disorders: Individuals who have a low pain threshold or suffer from anxiety disorders may find cold plunging distressing. It’s important to consider mental well-being and comfort levels.

Before attempting cold plunging, especially for those in the mentioned groups, it is crucial to consult with a doctor to assess individual risks and receive personalized guidance. Safety should always be a top priority, and individuals should be aware of their own health conditions and limitations.

Final Thoughts

• A cold plunge is a form of hydrotherapy and cryotherapy that involves immersing the body in cold water for a short period. It is often used as a recovery or wellness practice, especially after intense physical activity or exercise.
• It’s a rising wellness trend believed to benefit muscle recovery, circulation, energy and alertness, mood and well-being, immunity, sleep, weight loss, and skin and hair health.
• There are some risks to cold plunging, such as hypothermia, heart stress, respiratory issues and more. That’s why it’s vital to practice cold plunging safely and avoid it altogether if you have certain conditions or are sensitive to the cold.