{"id":63236,"date":"2024-09-02T09:01:25","date_gmt":"2024-09-02T09:01:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=63236"},"modified":"2026-01-30T23:13:17","modified_gmt":"2026-01-30T23:13:17","slug":"cold-plunge-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/","title":{"rendered":"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#What_Is_Cold_Plunging\" >What Is Cold Plunging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#What_Are_the_Benefits_of_a_Cold_Plunge\" >What Are the Benefits of a Cold Plunge?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#2-Minute_Cold_Plunge_Benefits\" >2-Minute Cold Plunge Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Cold_Plunge_Benefits_for_Women\" >Cold Plunge Benefits for Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Cold_Plunge_Benefits_for_Men\" >Cold Plunge Benefits for Men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Cold_Plunge_Benefits_Weight_Loss\" >Cold Plunge Benefits (Weight Loss)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Do_Cold_Plunges_Burn_Fat\" >Do Cold Plunges Burn Fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Is_Cold_Plunging_Actually_Good_for_You\" >Is Cold Plunging Actually Good for You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#How_to_Do_a_Cold_Plunge_Step-By-Step\" >How to Do a Cold Plunge Step-By-Step<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Step_1_Set_the_Ideal_Cold_Plunge_Conditions\" >Step 1: Set the Ideal Cold Plunge Conditions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Step_2_How_Long_Should_You_Stay_in_a_Cold_Plunge\" >Step 2: How Long Should You Stay in a Cold Plunge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Step_3_How_Often_Should_You_Cold_Plunge\" >Step 3: How Often Should You Cold Plunge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Step_4_Choose_the_Right_Cold_Plunge_Timing\" >Step 4: Choose the Right Cold Plunge Timing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Step_5_What_Not_to_Do_After_a_Cold_Plunge\" >Step 5: What Not to Do After a Cold Plunge<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#For_more_water-related_reading\" >For more water-related reading:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Are_There_Any_Dangers_to_Cold_Plunge\" >Are There Any Dangers to Cold Plunge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Does_Cold_Plunge_Boost_Testosterone\" >Does Cold Plunge Boost Testosterone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#Does_Cold_Plunging_Age_You\" >Does Cold Plunging Age You?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Cold plunge benefits are thought to include reduced inflammation, improved workout recovery, and enhanced mental health. Polar plunges, cold water immersion, cold water <a href=\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\">swimming<\/a>, ice showers, and cold plunges are all gaining popularity, however you should know whether or not the benefits are possible.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some evidence supports cold plunge benefits but other evidence suggests that the risks may be high for certain individuals. Let\u2019s 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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Cold_Plunging\"><\/span><b>What Is Cold Plunging?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cold plunges have been around for ages, dating back to Edwin Smith Papyrus in 3,500 BC and the Ancient Greek philosopher, Hippocrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold plunging refers to using cold water immersion techniques to recover from injuries or post-exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Cold plunging is the act of submerging most of your body in cold water to drop your core temperature and alter blood circulation.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_a_Cold_Plunge\"><\/span><b>What Are the Benefits of a Cold Plunge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Today let\u2019s 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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2-Minute_Cold_Plunge_Benefits\"><\/span><b>2-Minute Cold Plunge Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5025014\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5025014\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/#CR53\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let BetterMe take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\">crank up your fitness results<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cold_Plunge_Benefits_for_Women\"><\/span><b>Cold Plunge Benefits for Women<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men and women could benefit from cold plunges to enhance general fitness, including the potential for increased energy and better sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A recent systematic review found that post-exercise cold water immersion can reduce subjective fatigue and perceived exertion immediately after high-intensity exercise (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1006512\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the same analysis showed no consistent improvements in longer-term performance measures such as markers of inflammation or sustained muscle power, and it did not find clear evidence that cold immersion enhances strength or explosive performance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1006512\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01644-9#:~:text=Cold%2Dwater%20immersion%20(CWI)%20is%20a%20commonly%20performed%20recovery,4.3%2F5%20%5B5%5D.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, cold plunges may reduce joint pain after workouts, albeit the review suggests it may be a placebo effect (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01644-9#:~:text=Cold%2Dwater%20immersion%20(CWI)%20is%20a%20commonly%20performed%20recovery,4.3%2F5%20%5B5%5D.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the Norwegian review found that cold plunges may help to reduce psychological stress. 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"cold plunge benefits\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cold_Plunge_Benefits_for_Men\"><\/span><b>Cold Plunge Benefits for Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Men experience greater shivering thermogenesis and neuroendocrine improvements as compared to women.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A systematic review in <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> suggests cold plunges may help you recover from injuries and exercise exertion post-workout, even reducing delayed-onset muscle soreness (DOMS) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01644-9#:~:text=Cold%2Dwater%20immersion%20(CWI)%20is%20a%20commonly%20performed%20recovery,4.3%2F5%20%5B5%5D.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). DOMS typically appears a day or two after, but cold plunges reduce the likelihood of experiencing it after strenuous activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold plunges may improve recovery but won\u2019t aid in muscle gains (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01644-9#:~:text=Cold%2Dwater%20immersion%20(CWI)%20is%20a%20commonly%20performed%20recovery,4.3%2F5%20%5B5%5D.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, skinfold or skin thickness increases in men to better protect against aging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Finally, you may experience improved mental health with the ability to withstand more stressors in a controlled stress environment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Some light evidence supports how cold plunges may also increase focus, memory, and cognitive abilities by boosting noradrenaline in the brain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cold_Plunge_Benefits_Weight_Loss\"><\/span><b>Cold Plunge Benefits (Weight Loss)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, hyperinsulinemia is associated with weight gain and weight loss prevention (<\/span><a href=\"https:\/\/www.e-dmj.org\/journal\/view.php?doi=10.4093\/dmj.2020.0250\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A cold plunge may support weight loss but won\u2019t necessarily lead to fat loss without the right lifestyle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Cold_Plunges_Burn_Fat\"><\/span><b>Do Cold Plunges Burn Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Your body may burn more fat but more research is needed. The fat metabolic switch could also reduce hypercholesterolemia for healthier cholesterol levels (<\/span><a href=\"https:\/\/clinicaltrials.gov\/study\/NCT01995149\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/lose-weight-in-a-month\/\">How To Lose Weight In A Month: A Full Comprehensive Guide (2026)<\/a><strong><br \/>\n<\/strong><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Cold_Plunging_Actually_Good_for_You\"><\/span><b>Is Cold Plunging Actually Good for You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cold plunge benefits may exist for some individuals, while others should limit or avoid polar plunges, as the risks are too great.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0286933\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019re allowed to do the polar plunge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that a cold plunge constricts your blood vessels, changes muscle temperature, and alters your heart rate soon after entering the water (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/#CR53\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Vasoconstriction is associated with elevated blood pressure or hypertension and may damage the heart\u2019s arterial walls (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10691097\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Heart Association advises against cold water exposure if you have heart problems, respiratory disease, or hypertension (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/12\/09\/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). You could experience sudden cold shock, a potentially dangerous and fatal hyperventilation state, especially in plunging temperatures.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold shock could even result in serious injury or death long before hypothermia sets in (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735675724006089\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s 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. Also, always plunge in supervised conditions as cold shock can occur in seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note, seniors should avoid cold plunges because elderly individuals lack the same thermoregulation as younger people (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-5309\/15\/20\/3798\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"cold plunge benefits\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_Cold_Plunge_Step-By-Step\"><\/span><b>How to Do a Cold Plunge Step-By-Step<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019re at risk. Also, discuss any cold water exposure therapies with a healthcare provider first.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Set_the_Ideal_Cold_Plunge_Conditions\"><\/span><b>Step 1: Set the Ideal Cold Plunge Conditions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A systematic review and meta-analysis in <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> found that the ideal temperature to achieve the benefits of cold plunges is 10-15\u2103 or 50-59\u2109 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-015-0431-7\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Only use cold plunge therapy with measured temperatures to prevent frostbite and shock. Avoid frozen lakes and natural water bodies as you typically can\u2019t accurately measure the temperature and therefore put yourself at greater risk.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_How_Long_Should_You_Stay_in_a_Cold_Plunge\"><\/span><b>Step 2: How Long Should You Stay in a Cold Plunge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Thirty seconds of cold water exposure is enough to induce potential health benefits and makes the ideal starting point for beginners (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5025014\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, a systematic review in <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> found that 11-15 minutes of immersion in a polar plunge had the best immediate and delayed benefits (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-015-0431-7\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_How_Often_Should_You_Cold_Plunge\"><\/span><b>Step 3: How Often Should You Cold Plunge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The benefits of a cold plunge every day won\u2019t 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23434565\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Choose_the_Right_Cold_Plunge_Timing\"><\/span><b>Step 4: Choose the Right Cold Plunge Timing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cold plunge timing is everything post-workout. For example, there is research that found that\u00a0 using a\u00a0 cold plunge to recover after endurance or cardio training can be beneficial (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1006512\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, this article explains that using it before resistance or strength training likely doesn\u2019t benefit you after a workout and may even prevent muscle gains. Definitive evidence is necessary to confirm the aging concerns.\u00a0<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_What_Not_to_Do_After_a_Cold_Plunge\"><\/span><b>Step 5: What Not to Do After a Cold Plunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, move your body with gentle stretches like arm circles, leg swings, or the horse stance. Drink something warm, including tea or coffee, or sunbathe for a few minutes to slowly warm your core temperature.<\/span> Alternatively, let someone gently <a href=\"https:\/\/betterme.world\/articles\/does-getting-a-massage-burn-calories\/\">massage<\/a> your skin.<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_water-related_reading\"><\/span><b>For more water-related reading:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/cold-shower-after-workout\/\"><span style=\"font-weight: 400;\">Cold Shower After Workout<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-a-day-to-lose-weight\/\"><span style=\"font-weight: 400;\">How Much Water Should I Drink a Day to Lose Weight?<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"cold plunge benefits\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_There_Any_Dangers_to_Cold_Plunge\"><\/span><strong>Are There Any Dangers to Cold Plunge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2022\/12\/09\/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Cold_Plunge_Boost_Testosterone\"><\/span><strong>Does Cold Plunge Boost Testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A small study on regular winter swimming in men found no significant change in testosterone levels after a season of cold water exposure, indicating that cold plunging does not consistently raise <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-testosterone\/\">testosterone<\/a> in healthy adults (<a href=\"https:\/\/link.springer.com\/article\/10.1186\/s13102-024-00932-3\">17<\/a>). While exercise itself can transiently elevate luteinizing hormone (LH) and testosterone (<a href=\"https:\/\/www.mdpi.com\/2218-273X\/14\/11\/1418\">18<\/a>), cold immersion does not appear to enhance this effect. Perceived hormonal \u201cboosts\u201d following cold plunges are more likely explained by acute circulatory and sympathetic responses rather than true endocrine changes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Cold_Plunging_Age_You\"><\/span><strong>Does Cold Plunging Age You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A Norwegian review found that skinfold thickness could decrease in women partaking in cold plunges, but not in men (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The thickness of your epidermis or outer layer of skin can protect you from environmental factors, wrinkles, and skin damage (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/melanoma\/anatomy\/layers.html\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). In that sense, thinning skin and skinfolds could make you appear older.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Article_namecold_plunge_benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cold plunge benefits exist, and doing it the right way may help you benefit from polar plunges. Avoid cold water immersion if you\u2019re at greater risk of complications. Alternatively, follow our steps to slowly build your tolerance and work toward the recommended times.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0 Some evidence supports cold plunge benefits but other evidence suggests that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":63238,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[138,75,77],"tags":[],"coauthors":[45],"class_list":["post-63236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-therapy","category-weight-loss","category-weight-loss-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover realistic \u2605 COLD PLUNGE BENEFITS \u27a4 for women, men, weight loss, reduced body fat, and more while knowing the risks for some and following steps to start.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Discover realistic \u2605 COLD PLUNGE BENEFITS \u27a4 for women, men, weight loss, reduced body fat, and more while knowing the risks for some and following steps to start.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T23:13:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1793\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026)\",\"dateModified\":\"2026-01-30T23:13:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\"},\"wordCount\":1862,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg\",\"articleSection\":[\"Therapy\",\"Weight Loss\",\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Cold plunge benefits are thought to include reduced inflammation, improved workout recovery, and enhanced mental health. Polar plunges, cold water immersion, cold water <a href=\\\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\\\">swimming<\/a>, ice showers, and cold plunges are all gaining popularity, however you should know whether or not the benefits are possible.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some evidence supports cold plunge benefits but other evidence suggests that the risks may be high for certain individuals. Let\u2019s 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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Cold Plunging?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Cold plunges have been around for ages, dating back to Edwin Smith Papyrus in 3,500 BC and the Ancient Greek philosopher, Hippocrates (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Cold plunging refers to using cold water immersion techniques to recover from injuries or post-exercise (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Cold plunging is the act of submerging most of your body in cold water to drop your core temperature and alter blood circulation.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Benefits of a Cold Plunge?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Today let\u2019s 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.\u00a0<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>2-Minute Cold Plunge ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\",\"name\":\"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg\",\"dateModified\":\"2026-01-30T23:13:17+00:00\",\"description\":\"Discover realistic \u2605 COLD PLUNGE BENEFITS \u27a4 for women, men, weight loss, reduced body fat, and more while knowing the risks for some and following steps to start.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg\",\"width\":2560,\"height\":1793},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Therapy\",\"item\":\"https:\/\/betterme.world\/articles\/mental-health\/therapy\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Polar plunges, cold water immersion, cold water <a href=\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\">swimming<\/a>, ice showers, and cold plunges are all gaining popularity, however you should know whether or not the benefits are possible.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some evidence supports cold plunge benefits but other evidence suggests that the risks may be high for certain individuals. Let\u2019s 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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Cold Plunging?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Cold plunges have been around for ages, dating back to Edwin Smith Papyrus in 3,500 BC and the Ancient Greek philosopher, Hippocrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Cold plunging refers to using cold water immersion techniques to recover from injuries or post-exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9012715\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Cold plunging is the act of submerging most of your body in cold water to drop your core temperature and alter blood circulation.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Benefits of a Cold Plunge?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Today let\u2019s 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.\u00a0<\/span>\r\n<h3 style=\"text-align: center;\"><b>2-Minute Cold Plunge ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/","url":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/","name":"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg","dateModified":"2026-01-30T23:13:17+00:00","description":"Discover realistic \u2605 COLD PLUNGE BENEFITS \u27a4 for women, men, weight loss, reduced body fat, and more while knowing the risks for some and following steps to start.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/cold-plunge-benefits\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1905327058-scaled.jpg","width":2560,"height":1793},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/cold-plunge-benefits\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Potential Cold Plunge Benefits and Risks With a Step-By-Step Guide (2026)"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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