by Matt Weik, BS, CSCS, CPT, CSN
On a frosty morning, thousands of wellness enthusiasts around the world step into icy waters below 50°F — not for a dare, but for their health. To me, this is crazy. But then again, I’m not a fan of cold water. Just thinking about it makes me shiver.
This practice, called cold plunging, has transformed from social media challenges into a scientifically-backed wellness routine. Now, you see everyone doing it and posting it on their platforms (because it didn’t happen if you didn’t take a pic or video).
Research shows that brief cold water immersion may offer impressive benefits, such as faster muscle recovery, improved mood, reduced inflammation, and enhanced immunity.
While it might sound daunting, this ancient practice draws more attention from athletes and health-conscious individuals seeking natural ways to boost their well-being.
In this article, we will dive deeper and learn more about cold plunges and its many health benefits.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What are Cold Plunges?
Taking a brief dip in cold water, known as cold plunging, has emerged as more than just an athlete’s recovery tool. This simple practice, lasting only minutes in chilled water, now attracts people from all walks of life seeking to improve their physical and mental health.
Getting started is pretty simple: fill your bathtub with ice and water, invest in an outdoor plunge pool, or visit your nearest cold lake or ocean. Just remember to prioritize safety, especially in natural water bodies. Clearly, if you can’t swim, stay indoors in your tub or a dedicated cold plunge tank, tub, or pool.
The Health Benefits of Cold Plunges
Below are some of the most important benefits of cold plunges:
1. It helps in recovery
Research shows cold plunging helps athletes bounce back faster after tough workouts. This is especially helpful for distance runners and HIIT enthusiasts who often face muscle soreness.
According to a study, people who took cold plunges recovered better than those who simply rested. They showed less muscle damage and experienced less post-workout soreness compared to others who skipped the cold water treatment.
2. Improves mood and focus
Cold plunging is deemed to be very beneficial for your mental health. Research reveals that a quick dip in 57°F water triggers remarkable hormone changes: dopamine jumps by 250%, and noradrenaline soars by 530%, with effects lasting hours.
Think of dopamine as your natural mood booster (it’s the same feel-good chemical released when you exercise or enjoy your favorite TV show). Noradrenaline helps keep your mind sharp and balanced, playing a crucial role in fighting anxiety and depression.
But the benefits don’t stop there. Scientists compared ocean plungers with beach watchers, and the results were clear. Only the brave souls who took the plunge saw improvements across the board as they felt less depressed, tired, angry, tense, and confused. Also, they gained more energy and confidence.
3. Improves heart health and metabolism
A 2016 scientific review found that this chilly practice increases blood circulation, slows down heart rate, and strengthens overall heart health.
Beyond cardiovascular benefits, researchers discovered that cold water immersion could boost your metabolism and help manage body fat. These findings suggest it might lower your chances of developing metabolic disorders.
4. Reduces inflammation and pain
Cold plunging fights inflammation through a simple but clever process. When you hit the cold water, your blood vessels tighten up, limiting blood flow to inflamed areas. After you step out, fresh blood rushes back to these spots, helping reduce swelling and discomfort.
Research confirms these benefits aren’t just temporary relief. Scientists studied people with gout arthritis, a painful inflammatory condition, and found remarkable results.
Those who tried cold plunging experienced less pain, moved more easily, and reported a better quality of life. They not only felt less pain but also gained more freedom in their joint movements.
5. Reduces core body temperature
Jumping into cold water provides rapid relief for an overheated body after exercise. However, this cooling effect requires careful management, as staying too long in icy water can drop the core temperature to unsafe levels.
Medical professionals often use this technique to treat heat-related emergencies in endurance athletes, particularly marathon runners, which highlights both its effectiveness and the need for proper supervision.
6. Improves insulin sensitivity
Cold water immersion offers more than just a refreshing shock — it might help your body process sugar better. A 2022 scientific review found strong evidence that choosing to brave cold water regularly improves how well your body responds to insulin.
When Should You Plunge?
Based on recent research, here’s some information to help you reach your goals effectively:
- For quick recovery and better performance: When you have another event in 1-2 days (such as a sports competition), plunge immediately post-exercise.
- For endurance sports: You can plunge at any time without impacting results.
- For long-term muscle or strength gains: Take the plunge before your workout or on a rest day.
- To reduce soreness after exercising: A plunge right after your workout will provide the most relief.
- If you’re focused on mental health benefits only: Plunge whenever it fits best into your routine.
