COLD PLUNGING BENEFITS: A DEEP DIVE INTO WELLNESS

A cold plunge is a short, therapeutic bath in ice-cold water—it’s as straightforward as that. Cold plunging benefits are easily attainable, whether you prefer setting up your ice bath at home or splashing into the frigid water of your local beach or lake with friends.

Cold plunging is a form of cryotherapy—the technique of applying cold to relieve ailments. Pressing an ice pack on a bruise or bump, for example, is a basic form of cryotherapy. If you’re ready to take it up a notch and brave a brief icy dip, you’ll be happy to know that cold plunge benefits can include decreased inflammation and muscle soreness, as well as increased focus.

Human use of cryotherapy goes back as far as 3500 BC to ancient Egypt, where a medical papyrus uncovered by Edwin Smith detailed numerous uses for cold as a therapeutic agent.

The 17th century saw the first iterations of “cold bathing,” used primarily to treat fevers but also for general aches and pains. Physician John Floyer wrote in his 1697 treatise of a “cold regimen” consisting of cold water baths to maintain “strength and spirits” in the oppressive heat of summer.

In the 1960s, D.H. Clarke was among the first to investigate cold-water immersion as a post-exercise therapy. Since then, cold water has been researched extensively for its benefits and to mitigate its dangers, such as hypothermia and cold shock.

Today, cold plunges are widely popularized by “The Iceman” himself—Wim Hof, a motivational speaker, extreme athlete and cryotherapy advocate. Wim Hof has undergone extreme feats of the human body (including climbing Mount Everest in his shorts and running a half marathon through a South African desert without a drink of water), which he credits to his disciplines around cold therapy and meditation.

Due to the vast amount of progress made in cryotherapy, cold plunging is accepted as safe when done correctly, and the list of benefits has expanded to include newly researched mental improvements as well as physical gains.

Submerging even one elbow in icy cold water for an extended period is a tall ask for some. So what benefits are causing people across the globe to dunk their entire bodies into cold water every day?

• Muscle recovery – According to the Cleveland Clinic, cold water constricts blood vessels, slows blood flow, and counteracts muscle soreness and swelling. If long runs or competitive sports are your thing, an ice bath can feel great after you’ve spent your body and need to speed along your recovery.

• Relief from anxiety and depression – While much of the evidence for ice baths improving mental health is anecdotal or gathered from small studies, this may be one of the most promising benefits of cold plunging. In studies done in the U.K., cold water immersion elevated moods, lowered blood pressure, and helped relieve symptoms of anxiety and depression to a significant degree. While more extensive studies are underway, scientists initially think that cold plunging yields a significant release of adrenaline and noradrenaline, an effect often described as a “post-swim high.”

• Regulate blood sugar levels – Your body’s natural response to cold—shivering—seems to have its own benefits. While shivering, the enhanced activation of your muscles can improve your insulin sensitivity, which in turn helps your body manage your blood sugar. These changes can last 24 to 48 hours after your icy dip.

• Reduce inflammation – Cold can help reduce one-time inflammation from an injury—but what about chronic inflammation? Some studies have shown the release of anti-inflammatory markers during cold exposure, and recent animal models have shown promise for cryotherapy’s effectiveness in treating multiple sclerosis and other autoimmune diseases. Anecdotally, outdoor swimmers frequently embraced the cold waters to treat inflammatory conditions such as fibromyalgia, arthritis, and inflammatory bowel disease.

• Improve skin – Who knew the cold could help you look more youthful? As it turns out, with decreased inflammation comes healthier-looking skin. Because cold exposure constricts the blood vessels underneath the skin, this can reduce puffiness and redness while increasing the skin’s firmness and tightness. Thus, cold plunges can help temporarily restore your skin’s radiance.

Ready to try cold plunging and see what all the hype’s about? Let’s take a comprehensive look at different cold plunging methods, new and old, to find the right way for you to chill out.

Where and how should you cold plunge—at home or in nature? Should you stay under a long time or just long enough to dunk yourself and jump out? Should you plunge daily or space out your sessions for maximum benefits?

The cold plunge’s flexibility and low barrier to entry make it an appealing activity for many. Still, it’s easy to get in over your head with all of the options available.

If you’re interested in cold plunging for its mental health benefits, you might opt for a dip at your local beach, lake, or swimming hole to make the most of nature’s mood-healing properties.

Getting outside and engaging with nature has been linked in multiple studies to reduce stress, improve mood, and even boost your immunity system. Medical research conducted in Japan on shinrin-yoku, or “forest bathing”—the practice of spending time in a forest or natural environment and tuning into your surroundings—has shown being in nature can reduce blood pressure and certain stress hormones, and enhance the activity of white blood cells.

When cold plunging outdoors, remember to put your safety first. Bring a friend or join a group of plungers for additional security. Consider the water conditions and be sure of your ability and outstanding health factors before entering the water. Prepare a plan for warming up after your dip, and consider bringing a life jacket.

Want to take a cold plunge at home without breaking the bank on an extravagant, high-tech ice therapy tub? If you have access to a regular bathtub, taking a cold plunge is easy.

Sports medicine physicians recommend filling a bathtub halfway with cold water and adding three large bags of commercial ice. And just like that, you’re ready to submerge and reap the benefits.

For best results, the temperature of your bath should be no colder than 53 degrees Fahrenheit (11.6 degrees Celsius)—but if you’re new to ice baths, consider starting at a warmer (but still plenty cold) temperature of 68 F (20°C) to get used to the sensation and work your way gradually to lower temperatures. You can even start with cold showers and work your way into the tub over time once your body has started to adapt to the temperatures.

These additional tips and frequently asked questions will help you maximize the benefits of your cold plunges and preserve your safety so you can dive in confidently.

• How often should I cold plunge? – Contrary to popular thought, little evidence suggests that more is better when cold plunging. Cold immersion therapy isn’t a one-size-fits-all solution, so different individuals will have different tolerances and preferences regarding cold plunges. Scientists advise that plunging too often, such as daily, can be counterproductive, like trying to bench your maximum weight every day without proper muscle recovery. Once or twice per week is enough to ease into the cold-plunging lifestyle, and frequency can eventually increase at the individual’s discretion.

• How long should I stay in? – It’s best to keep your dips brisk—in temperature and duration. Experts say to start at three minutes to make sure you can tolerate it before advancing to no more than ten minutes. Studies have shown that additional health benefits of cold water exposure taper off after two or three minutes anyway, meaning longer isn’t better.

• Who should avoid cold plunges? – Make sure you’re using this form of cold therapy to treat regular wear and tear on your body rather than underlying, more severe conditions like fractures or ligament tears. Additionally, cold plunges can be unsafe if you suffer from heart disease, peripheral neuropathy, or diabetes, so check with your doctor before you dip to ensure you don’t do more harm than good to your body.

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SHOP NEW ARRIVALS

Cleveland Clinic. Brrr! What To Know About Cold Plunges.

NPR. Ready to cold plunge? We dive into the science to see if it's worth it.

Health Digest. Can Splashing Water On Your Face Really Make You Feel Better?

National Library of Medicine. Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery.

Medical News Today. Curiosities of Medical History: The controversy of using cold as a treatment. 

Harper’s Bazaar. 14 Benefits of a Cold Plunge.

NPR. Forest Bathing: A Retreat To Nature Can Boost Immunity And Mood.