Cold Plunging: Is It Worth the Hype?

Cold Plunging: Is It Worth the Hype? 

Cold plunging, or immersing most of your body in icy water, has become increasingly popular. No longer just for athletes seeking relief from post-workout muscle soreness, it's now a trending practice on TikTok and Instagram. Fitness influencers, biohackers, and celebrities alike are seen braving freezing tubs, often with shivering endorsements of its benefits. 

But is cold plunging truly effective? Does it become easier over time? And how should you safely try it? Below, we explore the research behind cold plunging and its potential for boosting workout recovery, performance, and overall well-being, along with tips on how to practice it safely. 

What Is a Cold Plunge? 

A cold plunge involves immersing most of your body in cold water (typically between 50-60°F) for anywhere from one to five minutes, depending on your tolerance. This can be done in many ways, from filling a bathtub with cold water and ice to plunging into a lake. 

Cold plunging has grown in popularity, with Google searches increasing 14-fold from 2022 to 2023, partly due to celebrities like David Beckham, Hugh Jackman and Gwyneth Paltrow showcasing the practice.  

However, cold water therapy isn't a new idea. The ancient Greeks used cold water for therapeutic purposes. Today, "cold water immersion" (CWI) is a broader term used in research to cover cold plunges, cold showers, and cold water swimming. 

The Benefits of Cold Plunging 

Is cold plunging worth the discomfort? While much of the evidence is anecdotal, emerging research points to potential benefits, though the science is still evolving. Cold plunging is considered a hormetic stressor, meaning small doses may be beneficial, but too much can overwhelm your system. Here’s what we know so far: 

Workout Recovery: Pros and Cons 

Cold plunging is often used by athletes to alleviate muscle soreness, reduce inflammation, and speed up recovery after intense exercise. Some evidence supports this: 

• A 2019 study on athletes demonstrated that CWI was associated with improved recovery time  

• The primary findings from a 2017 study demonstrates that (a) the physiological impact of CWI (cold water immersion) was significantly greater than PBC (partial body cryotherapy) 

• Cold water immersion (CWI) has been shown to reduce delayed onset muscle soreness (DOMS) and perceived exertion (RPE). A review and analysis concluded that CWI is an effective method for alleviating the effects of DOMS at multiple time points, specifically 24, 48, and 96 hours after exercise https://pubmed.ncbi.nlm.nih.gov/22336838/  

Other Potential Benefits 

Beyond workout recovery, cold plunging may offer additional health perks: 

• Improved Mitochondrial Function: Cold exposure can stimulate mitochondrial activity, helping cells produce more energy. This process may enhance resilience to stress and promote overall well-being. 

• Mental Health Boost: Some studies and case reports suggest that cold exposure may release neurochemicals like dopamine and serotonin, which can improve mood. Acclimating to the cold may also reduce the body's stress response over time. 

• Enhanced Immunity: Cold water swimmers report fewer infections, and studies have shown small changes in immune cell activity after cold water exposure, though more research is needed. 

• Metabolism and Blood Sugar: Cold exposure may increase metabolic rate and stimulate brown fat, which can help regulate blood sugar levels and improve insulin sensitivity. 

• Better Circulation: Cold immersion followed by warming up helps boost circulation, potentially enhancing oxygen and nutrient delivery to tissues. 

How to Cold Plunge Safely 

Before attempting cold plunging, consult with your doctor, especially if you have heart conditions, circulatory issues, or high stress levels. Cold immersion carries risks, including cold shock (a sudden spike in heart rate, breathing, and blood pressure), which can lead to drowning or cardiac events. Hypothermia is also a risk if exposure lasts too long. 

Here’s how to cold plunge safely: 

1. Temperature: Aim for water between 50-60°F, especially if you're new to cold plunging. 

1. Breathing: Focus on your breathing as you ease into the water. Avoid hyperventilating, and don't hold your breath. 

1. Duration: Start with 1-3 minutes and work your way up, but don’t exceed 5 minutes at a time. 

1. Frequency: Start with 1-2 cold plunges per week, and gradually increase as your body adapts. Typically, 1-3 minutes of exposure, repeated 2 to 3 times per session, effectively promotes the neurological and physiological benefits associated with cold water immersion (CWI).  

Final Thoughts 

Cold plunging isn't a one-size-fits-all solution, but it does offer potential benefits for workout recovery, mental health, and overall well-being when practiced safely. Start slow, listen to your body, and consider incorporating cold exposure into your routine—just avoid plunging right after strength training to maximize your gains. 

This content is for informational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized guidance. If you're experiencing a medical emergency, call 000 immediately.