Cold plunge benefits are thought to include reduced inflammation, improved workout recovery, and enhanced mental health. Polar plunges, cold water immersion, cold water swimming, ice showers, and cold plunges are all gaining popularity, however you should know whether or not the benefits are possible.
Some evidence supports cold plunge benefits but other evidence suggests that the risks may be high for certain individuals. Let’s discover whether a cold plunge works for you, what risks to avoid, and how to do a cold plunge the right way to achieve the potential advantages.
Cold plunges have been around for ages, dating back to Edwin Smith Papyrus in 3,500 BC and the Ancient Greek philosopher, Hippocrates (3).
Cold plunging refers to using cold water immersion techniques to recover from injuries or post-exercise (3). Cold plunging is the act of submerging most of your body in cold water to drop your core temperature and alter blood circulation.
Today let’s discover the potential cold plunge benefits you could achieve with a guided plunging routine, including the possibly unique benefits for women and men, post-workout recovery, mental health, and weight loss.
Many cold plunge benefits occur within the first few seconds of cold exposure therapies. No studies have been done to show the minute-by-minute benefits of cold plunges. That said, a randomized controlled trial in the Netherlands measured short-term cold shower benefits (15).
The trial found that 30, 60, and 90-second cold showers showed similar benefits by reducing the number of sick days participants took from work, with a plateau after 30 seconds. This would indicate that all you need is 30 seconds of cold immersion to induce the potential immune system benefits.
More research is necessary for shorter cold plunge sessions, but cold shower exposure gives some insight. Besides, a cold plunge constricts your blood vessels, changes muscle temperature, and slows your heart rate, which occurs soon after entering the water (3).
Meanwhile, a Norwegian review found that cold plunges could help the body better regulate hemoglobin, oxidative stress markers, inflammation, immunoglobulin, and blood glucose or insulin (7). According to this research article, cold plunges could help you manage diabetes, enhance your immune system, and reduce inflammation while helping you build better cold tolerance.
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Men and women could benefit from cold plunges to enhance general fitness, including the potential for increased energy and better sleep (7). A German review found that cold plunges improved endurance and sprint performance post-workout (4). Improved endurance indicates a leap of cardiovascular improvements, which equates to better fitness.
Unfortunately, the same review didn’t show positive results for individuals using cold plunges after strength training or jumps, meaning it likely won’t improve strength or explosive powers, which is ideal for women simply seeking fitness and endurance over other goals. Note that most of the studies have drawbacks, like relying on questionnaires and experimental work.
In addition, it can help you recover from workouts by mildly regulating creatine kinase hormones in your heart and other muscles and feel ready to exercise 24 hours later (9). Meanwhile, cold plunges may reduce joint pain after workouts, albeit the review suggests it may be a placebo effect (9).
Additionally, the Norwegian review found that cold plunges may help to reduce psychological stress (7). Polar plunges may boost noradrenaline, beta-endorphin, dopamine, and synaptic release of noradrenaline levels in your brain to help you feel calmer. It could also help you fight depression and anxiety.
Men looking to kick their workouts up a notch may be in for some good news. A recent narrative review in Norway found that men may have greater metabolic and immune system responses to cold plunges than women (7). Men experience greater shivering thermogenesis and neuroendocrine improvements as compared to women.
A systematic review in Sports Medicine suggests cold plunges may help you recover from injuries and exercise exertion post-workout, even reducing delayed-onset muscle soreness (DOMS) (9). DOMS typically appears a day or two after, but cold plunges reduce the likelihood of experiencing it after strenuous activity.
Cold plunges may improve recovery but won’t aid in muscle gains (9, 7). Improved blood flow to the extremities gives your muscles the oxygen and nutrients necessary to recover from strenuous exercise. Meanwhile, reduced inflammation helps with muscle stiffness after workouts.
Also, skinfold or skin thickness increases in men to better protect against aging (7). Finally, you may experience improved mental health with the ability to withstand more stressors in a controlled stress environment (7). Some light evidence supports how cold plunges may also increase focus, memory, and cognitive abilities by boosting noradrenaline in the brain (7).
The Norwegian review found that polar plunges could reduce body weight, regulate thyroid hormones, enhance metabolism, decrease insulin resistance, and improve insulin sensitivity, which may also help toward weight loss (7).
For one, hyperinsulinemia is associated with weight gain and weight loss prevention (10). Being insulin-resistant could prevent you from losing weight, and a cold plunge may improve the odds of losing weight by making you more sensitive to insulin.
Still, more evidence suggesting that cold plunges specifically help you lose weight is essential. Weight loss comes from working out, eating right, and limiting your calories. A cold plunge may support weight loss but won’t necessarily lead to fat loss without the right lifestyle.
A recent review suggests that cold plunges could transition fat metabolism to help the body store more brown fat, which stores energy and is smaller than white fat adipose tissue (7). Your body may burn more fat but more research is needed. The fat metabolic switch could also reduce hypercholesterolemia for healthier cholesterol levels.
Read more: 6 Cold Water Therapy Benefits Worth Noting
Cold plunge benefits may exist for some individuals, while others should limit or avoid polar plunges, as the risks are too great.
Hyperventilation has caused some individuals to experience adverse side effects, some very dangerous. Meanwhile, a recent systematic review found that the method may lack enough evidence to support the plunge/breathwork technique in unhealthy individuals (5).
The cold plunge could be dangerous for some, and you should always discuss your intention with a healthcare provider and follow a proven step-by-step method to slowly introduce yourself if you’re allowed to do the polar plunge.
Remember that a cold plunge constricts your blood vessels, changes muscle temperature, and alters your heart rate soon after entering the water (3). Vasoconstriction is associated with elevated blood pressure or hypertension and may damage the heart’s arterial walls (8).
The American Heart Association advises against cold water exposure if you have heart problems, respiratory disease, or hypertension (18). You could experience sudden cold shock, a potentially dangerous and fatal hyperventilation state, especially in plunging temperatures.
Cold shock could even result in serious injury or death long before hypothermia sets in (11). In summary, please speak to a healthcare provider about any polar plunge intentions before considering them, and be sure to test the waters with your hands or feet prior to taking a dip, if they give you the green light.
However, it’s best to avoid whole-body cold plunges if you have hypertension, respiratory problems, or heart disease. Some benefits may come from plunging your legs alone (4). Also, always plunge in supervised conditions as cold shock can occur in seconds.
Note, seniors should avoid cold plunges because elderly individuals lack the same thermoregulation as younger people (1). Cold plunges may also increase blood clots and inflammation in the elderly (12).
Follow our five steps to start your progress toward potential cold plunge benefits and avoid the risks involved. Remember to avoid polar plunges or cold water therapy if you’re at risk. Also, discuss any cold water exposure therapies with a healthcare provider first.
A systematic review and meta-analysis in Sports Medicine found that the ideal temperature to achieve the benefits of cold plunges is 10-15℃ or 50-59℉ (2). Only use cold plunge therapy with measured temperatures to prevent frostbite and shock. Avoid frozen lakes and natural water bodies as you typically can’t accurately measure the temperature and therefore put yourself at greater risk.
Thirty seconds of cold water exposure is enough to induce potential health benefits and makes the ideal starting point for beginners (15). However, a systematic review in Sports Medicine found that 11-15 minutes of immersion in a polar plunge had the best immediate and delayed benefits (2). Aim for longer times as you become more tolerant but take things slow and progress on your own 11-15 minutes in a cold and wet environment can lead to many health issues.
The benefits of a cold plunge every day won’t extend to everyone and depend on your goals. You could increase the number of weekly plunges once you build a solid cold tolerance. Meanwhile, a review found that whole-body immersion was more effective than just the legs (4).
Cold plunge timing is everything post-workout. For example, there is research that found that using a cold plunge to recover after endurance or cardio training can be beneficial (5). On the other hand, this article explains that using it before resistance or strength training likely doesn’t benefit you after a workout and may even prevent muscle gains. Definitive evidence is necessary to confirm the aging concerns.
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Cold plunges expose you to extreme cold temperatures. Avoid making sudden changes by warming yourself too drastically or fast after the polar plunge. Jumping into a hot bath right after will only send red flag signals and possibly undo the benefits.
Instead, move your body with gentle stretches like arm circles, leg swings, or the horse stance (14). Drink something warm, including tea or coffee, or sunbathe for a few minutes to slowly warm your core temperature. Alternatively, let someone gently massage your skin.
Yes, the hyperventilation and vasoconstriction of a cold plunge may spike blood pressure, cause heart damage, induce dangerous cold shock, and risk irregular heartbeats and breathing (3, 8, 19). The elderly or anyone with respiratory or heart disorders and hypertension must carefully approach cold plunge therapy or discuss this possibility with a healthcare provider.
A small study by the Hyogo College of Medicine suggests there isn’t enough evidence to support the claims that cold plunges could boost testosterone in men (6). However, they found that exercise may boost the luteinizing hormone (LH) and testosterone concentrations. Meanwhile, increased blood flow in cold plunges may make you think you have improved testosterone (7). Still, more research is necessary. (9)
A Norwegian review found that skinfold thickness could decrease in women partaking in cold plunges, but not in men (7). The thickness of your epidermis or outer layer of skin can protect you from environmental factors, wrinkles, and skin damage (13). In that sense, thinning skin and skinfolds could make you appear older.
Cold plunge benefits exist, and doing it the right way may help you benefit from polar plunges. Avoid cold water immersion if you’re at greater risk of complications. Alternatively, follow our steps to slowly build your tolerance and work toward the recommended times.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!