Is It Time to Take the Cold Plunge?

Perhaps you’ve experienced the relaxing benefits of a hot steam, soak, or sauna. But what about a cold plunge? 

This health trend is gaining momentum, but what is cold plunging and how can it help support health?

How Does Cold Plunging Work?

Also known as cold-water immersion, a cold plunge involves jumping into ice-cold water like a lake or ocean or taking an ice-cold shower or bath, which has been shown to support health in many ways. You can also use an ice immersion tub as there are many different types now available.

Typically, the water is 50°F (10°C) or less. New plungers start with 30 seconds and can work their way up to several minutes.¹

One randomized controlled trial found that the benefits of taking a cold shower plateaued after 30 seconds, so even short bouts of cold exposure can have benefits.² 

The Science Behind Cold Plunging

The beneficial health effects of cold-water exposure date back to 3500 B.C. with the ancient Greeks and even Hippocrates himself endorsing it to support health on many levels.³

Athletes have known for a long time that taking the plunge can help reduce swelling and pain and enhance muscle recovery. In addition, cold plunging can help support mental health, stress management, insulin sensitivity, and immunity, and may even help with weight loss.⁴ 

A 2023 study had 33 healthy adults who were new to cold-water immersion do a five-minute whole-body cold bath (20°C) and looked at their emotional states before and after the plunge.⁵ They used functional magnetic resonance imaging (fMRI) to look at brain function. The researchers found that the participants felt more active, alert, attentive, proud, inspired and less distressed after the cold plunge.

Know Before You Plunge

Keep in mind that jumping into ice-cold water may not be for everyone. Even though research shows some benefits to heart function,⁴ the American Heart Association does not recommend cold plunges for individuals with heart conditions or those who are taking heart medications.⁶

If you are ready to take the plunge, start gradually with a cold immersion of only 30 seconds. As always, if you have any health issues, you should talk to your doctor before doing cold plunges regularly.

References

1. Jagim A. Can taking a cold plunge after your workout be beneficial? Mayo Clinic Health System. 2024;Jan 30. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts
2. Buijze GA, Sierevelt IN, van der Heijden B, et al. The effect of cold showering on health and work: a randomized controlled trial. PLoS One. 2016;11(9). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/
3. Allan R, Malone J, Alexander J, et al. Cold for centuries: a brief history of cryotherapies to improve health, injury, and post-exercise recovery. Eur J Appl Physiol. 2022;122(5):1153-1162. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/
4. Espeland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water — a continuing subject of debate. Int J Circumpolar Health. 2022;81(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/
5. ^[1] Yankouskaya A, Williamson R, Stacey C, et al. Short-term head-out whole-body cold-water immersion facilitates positive affect and increases interactions between large-scale brain networks. Biology. 2023;12(2). https://www.mdpi.com/2079-7737/12/2/211
6. Williamson L. You’re not a polar bear: the plunge into cold water comes with risks. American Heart Association News. 2022;Dec 9. https://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks