Cold Plunge Benefits: Improve Your Recovery Routine

There's a high likelihood that you've seen people on social media taking ice baths, whether they're going for a dip in an actual tub or swimming in a freezing, frosty lake in the winter. But what type of effects does this have on your mind and body?

Considering taking the plunge? In this blog, learn the benefits and risks of cold plunges, how to safely get started, and who might (and might not!) be a great candidate for cold water immersion.

Are cold plunges good for you?

Millions of people swear by cold plunges and have used them as part of their health regimens for centuries! While more research is needed to better understand the potential benefits of cold plunges, studies suggest this practice may be good for healthy individuals in the following ways:

• Brain health

  —Cold water immersion may support mental health as well as attention and focus by increasing endorphin and norepinephrine levels in the body.

• Stress relief

  —Cold plunges can also support healthy cortisol levels to encourage stress relief and put you in a better mood, in addition to helping support sleep.

• Mind-body connection

  —There's nothing like freezing cold temperatures to make you more mindful of how your thoughts and physical experiences are connected, making this practice popular among biohacking enthusiasts.

• Metabolism and immune support

  —Cold exposure may benefit immune health and metabolism, too. Cold plunges may activate non-shivering thermogenesis, a term referring to what happens when your body generates heat without muscle contraction. This process, which occurs within brown adipose tissue, helps your body maintain its temperature even in the cold and can give your metabolism a nice kick in the tush. (Yes, shivering is your body's way of keeping warm!)

• Athletic recovery

  —Ever feel minor muscle discomfort following a strenuous workout? Cold plunges may help! Since cold water constricts the blood vessels, it can help address those occasionally sore muscles and support a healthy inflammatory response.

  Sure enough, small studies on healthy young individuals, highly fit people and elite athletes have shown potential health benefits from cold water immersion. Among those benefits were a reduction in post-exercise muscle stiffness, decreased fatigue, less exercise-induced muscle discomfort and even better athletic performance. In other words, ice cold plunges and immersing yourself in a chilly temperature may help you speed up recovery so that you can feel better faster and get back in the gym sooner.

  A word of warning, however, to athletes who are considering getting into a cold plunge immediately following resistance training—especially if muscle gains are your goal. Two meta-analyses found that post-exercise cold water immersion may work against gains in muscle mass. It may be wise to avoid this activity right after you exercise.

All this being said, while cold plunges may be good for healthy individuals who approach them under the right circumstances, there are a few caveats to consider before getting started.

Who should avoid cold plunging?

It's true that the benefits of cold plunges aren't exclusive to elite athletes, nor are they new—cold water therapy has been used for centuries, with the help of experienced practitioners, to help people maintain their health. However, part of enjoying cold plunges and knowing your limits is partnering with your provider to make wise decisions about this exciting physical challenge.

Note: At this time it isn't known if older people, people facing health challenges, or people with low levels of fitness would derive these same potential health benefits from cold water therapy.

In particular, if you're under the care of a cardiologist, you should get clearance from them before trying cold plunges. Additionally, anyone with any significant medical history should consult their practitioner before undertaking cold plunges.

5 Tips for Cold Plunging

1. Start slow

   —We highly recommend starting slow and building up your tolerance over time so you don't experience too much of a cold shock as a response.

2. Focus on your breath

   —Practice controlled breathing while submerged in cold water. Some people have the tendency to hold their breath, but maintaining your breathing plays a huge role in tolerating the ice cold, both physically and mentally. You might feel the urge to start panting—resist it! Focus on inhaling and exhaling slowly and evenly.

3. Take a full-body dip

   —If you're able to stay safe while doing so, submerge your whole body. But if it feels too soon for that, start with just your legs.

4. Mind the clock

   —Don't stay in the freezing temperatures too long. A good indication that it's time to get out of cold water is that it's getting harder to maintain your breathing.

5. Get warm

   —Once you're out of the water, have dry clothes handy and a place to warm up. If you need an extra boost, consider taking a hot shower, soaking in a hot tub, or spending a few minutes in a sauna. Be sure to rehydrate, too—something hot and non-alcoholic is preferable.

How long should I stay in a cold plunge?

This really depends! There is no specific timeframe that will apply to everyone. If you're new, start with baby steps and be gentle with yourself. Practice makes perfect! This might mean:

• Engaging in physical activity first to heat you up from the inside
• Starting with water that doesn't feel freezing cold
• Practicing first with cold showers and gradually reducing the temperature by a few degrees each time
• Taking a cold shower before the plunge to minimize the shock to your system
• Staying in the plunge for only a minute or so
• Not fully immersing yourself until you're more acclimated to the temperature

It's important that you listen to your body. What kind of response does it have? Do you feel revitalized after, or did it have the opposite effect? If cold plunges don't ultimately make you feel better, stop and consider other options that may suit your health needs better.

Once you're done, immediately dry off, change into new clothes, and get back in the heat to warm up. If you're feeling less than 100% in any way, wait until you're back to normal before getting into cold water again.

Remember, cold exposure isn't a contest, and what works for someone else might not work for you! Start small, test the waters (literally), and gradually increase the intensity by staying in longer or using colder water.

Pro tip: Cold therapy, including cryotherapy, terms sometimes used in reference to cold plunging, may be uncomfortable, but you should not feel anything more than occasional discomfort. If you do experience a negative response, you should get out of the water immediately.

What risks should I be aware of when cold plunging?

While there are certain risks associated with cold plunging and exposure to exceedingly chilly temperatures, with common sense and an appropriate respect for the power of cold water, they can be largely avoided.

Here are a few things to look out for:

• Know your health history.

  Cold plunges should not be undertaken by those with any sort of cardiac history. Check with your healthcare provider before trying a cold plunge. Cold plunges can also be risky if your core body temperature gets too low. This is yet another reason why it's important to take the safe approach and ease into them.

• Bring a partner.

  Additionally, cold plunges (like any challenging form of swimming) should never be done alone, especially if you're a beginner. Here's the good news: Cold water therapy makes for a great social event! During your ice baths, have a friend within arm's reach just in case, and you can all challenge yourselves together as you sink into the ice.

The biggest risk is overdoing it and exceeding your limits. Remember the tips we outlined, and there's no reason you can't enjoy a cold plunge safely!

What are you waiting for? Take the dip!

While the benefits of cold plunges are still being researched, and many of these results are anecdotal, cold therapy could provide positive effects for your wellness—it may decrease muscle discomfort after a workout, support a positive mood, and even encourage brain health.

Talk to your provider and see if ice baths might be a good addition to your overall wellness regimen.

References

• Grgic, Jozo. "Effects of post-exercise cold-water immersion on resistance training-induced gains in muscular strength: a meta-analysis." European Journal of Sports Science. February 2022. https://onlinelibrary.wiley.com/doi/10.1080/17461391.2022.2033851
• Piñero, Alec, et al. "Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy." European Journal of Sports Science. February 2024. https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12074
• Shetty, Maya, BS. "Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion." Stanford University. May 2024. https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
• Williamson, Laura. "You're not a polar bear: The plunge into cold water comes with risks." American Heart Association. https://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks
• Xiao, Feiyan, et al. "Effects of cold water immersion after exercise on fatigue recovery and exercise performance—meta analysis." Front Physiol. January 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9896520/