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What is a cold plunge? -

Cold plunging is a type of cryotherapy that occurs when your body is submerged in cold water.

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An icy dip -

The extremely low temperatures in an ice bath or body of cold water remove body heat and drop internal temperatures, thereby changing blood flow.

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How it's done -

Some people who take the plunge may briefly soak parts of their bodies, while the most adventurous submerge their entire bodies up to the neck, even dunking their heads under.

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Benefits: decreased inflammation -

Inflammation is a natural response to an injury or infection. Additionally, when it’s long-lasting or chronic, it can lead to heart disease and other such health issues.

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Benefits: decreased inflammation -

It's possible that the cold temperatures could help decrease inflammation by constricting blood vessels. When this happens, blood flow decreases and the healing can begin. 

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Benefits: improved immunity -

Studies on cold showering, an activity shown to be similar to cold plunges, show that they may improve the immune system of otherwise healthy adults.

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Benefits: improved immunity -

According to the National Institutes of Health (NIH), "repeated cold water immersions, which increased metabolic rate due to shivering the elevated blood concentrations of catecholamines, activated the immune system to a slight extent."

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Benefits: improved circulation -

Immersing yourself into freezing waters can have a lot of great cardiovascular benefits. When suddenly exposed to cold temperatures, your blood vessels can constrict and then dilate which improves circulation.

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Benefits: improved circulation -

Additionally, over time, this 'workout' of your heart and blood vessels might contribute to a healthier cardiovascular system. 

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Benefits: improved mood -

Quite a lot of research exists that ties cold plunges to a temporary mood boost! 

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Benefits: improved mood -

It is believed that submerging your face in freezing ice water can activate the parasympathetic nervous system. This is what prompts the body to relax after a stressful event. 

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Benefits: improved metabolism -

The cold temperatures associated with an ice bath or plunge will cause your body to shiver. The body will then produce heat that is five times greater than at rest.

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Benefits: improved metabolism -

According to a 2022 review in the International Journal of Circumpolar Health, the aforementioned shivering causes a rise in metabolic rate which can help you burn more calories while at rest. 

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Benefits: less post-workout muscle soreness -

Ice plunges are used by many athletes to prevent muscle soreness and stiffness, thereby improving recovery.

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Benefits: less post-workout muscle soreness -

In a 2023 Sports Medicine review, the participants who used cold water immersion were able to lower creatine-kinase levels. Doing this meant potentially minimizing damage as well as delaying post-workout muscle soreness.

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Benefits: improved insulin sensitivity -

Being exposed to cold water, such as through cold water immersion, can improve insulin sensitivity and ultimately reduce the resistance to insulin. 

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Benefits: improved insulin sensitivity -

The cold water can be a type of workout itself as when you shiver, it activates muscles. Additionally, there are small studies that show it might be useful in treating type 2 diabetes.

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Potential risks: hypothermia -

In 2022, the American Heart Association published an article saying that water is better at removing heat from the body (when compared to air). In fact, water can do so at a rate of 25 times faster. Thus, even in water that doesn't seem very cold, hypothermia might still occur.

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Potential risks: cold shock -

Cold shock is when your body has an extreme reaction caused by a rapid decrease in skin temperature.

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Potential risks: hyperventilation -

Cold water immersion can cause involuntary gasping, rapid breathing, and even hyperventilation due to the shock of being suddenly submerged in freezing water. This can lead to other dangers like drowning if water is accidentally inhaled.

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Who should avoid cold plunges? -

Cold plunges definitely aren't for everyone. Those with heart conditions should be especially careful. A 2022 study found in the Interactive Journal of Medical Research said that people with underlying heart and cardiovascular conditions might be at a higher risk in cold water.

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Who should avoid cold plunges? -

As you get older, the fat underneath your skin will decrease which will make it more challenging to stay warm. Thus, freezing ice baths aren't advisable. 

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FAQ: How long should you stay in a cold plunge? -

It's advisable to start with a 30-second dip. Then you can observe your body's reaction and work your way up to several minutes.

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Should you dunk your head in a cold plunge? -

There is currently no research to prove that submerging your head is beneficial. If you feel so inclined to, be sure to keep water out of your ears to avoid an ear infection.

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Are cold plunges just for athletes? -

No, cold plunges aren't only for athletes. While there are benefits to athletes, there are many who can enjoy the wide variety of benefits. 

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Is it okay to plunge every day? -

There's no evidence proving it's harmful. As mentioned, if you have a pre-existing condition or are older, it's advised to avoid it altogether.

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Should you cold plunge? -

Cold plunges have numerous benefits but there are also several things to be cautious of. At the end of the day, consult with your doctor or medical physician to see if cold plunges might be helpful for you and your health.

Sources: (Coldture Wellness) (EatingWell) (Mayo Clinic) (Healthline) (National Library of Medicine) (NPR)

See also: Health trends that aren't actually good for you

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