5 Minute Read
Reviewed By: Dr. Kaydian Hunter
On TikTok, more than 500 million users have watched videos featuring the hashtag #coldplunge, reflecting the growing interest in a therapy that some athletic trainers and sports medicine physicians have recommended for years. Experts call it cold immersion therapy, but you’re more likely to see people referring to it as the “cold plunge.”
By any name, cold water soaks are a major social media trend — but is there any truth to the reported cold plunge health benefits? Read on for the facts.
Cold Water Immersion, Explained
Cold water immersion involves soaking in freezing cold water. The simplest method is to fill a conventional bathtub with ice and water, and then slowly get in and remain in the cold environment for a set time period. Other variations include swimming or floating in naturally cold bodies of water or resting in specially designed cooling tubs found in some gyms and healthcare facilities.
Potential Health Benefits of Cold Plunges
Watch a few cold water plunge videos on TikTok, and you’ll see proponents of the therapy claiming that it supports physical and mental health in a wide variety of ways. While some of these supposed benefits may simply be anecdotal or exaggerated by those looking to gain views, there are some proven health benefits of cold plunges, including the following.
Pain and Inflammation Relief
Using cold temperatures to ease pain and inflammation isn’t new. In fact, cold therapy is a key component of the R.I.C.E (rest, ice, compression and elevation) method, an injury treatment approach recommended by many doctors.
When you hold an ice pack against your skin, the cold causes blood vessels in the affected area to constrict, limiting blood flow and reducing inflammation. Cold compresses also have a numbing effect that may ease pain associated with muscle injuries like sprains and strains.
Post-Workout Recovery
The known benefits of cold therapy have prompted some sports medicine practitioners to use cold plunges to alleviate exercise-related muscle soreness. One small 2020 study provided evidence that cold water immersion may aid in exercise recovery due to its pain and inflammation-relieving health benefits. In the study, college soccer players who incorporated cold water immersion into their post-training routine saw some improvements in sports-related abilities compared to those who didn’t.
Reducing Body Temperature
Exercise and hot weather can cause your body temperature to rise, leaving you feeling overheated. Cold water plunges may help your body return to a normal temperature range more quickly.
Mental Health Benefits
Many people who incorporate cold water plunges into their self-care routine report mental health benefits, ranging from improvements in mood to reduced symptoms of anxiety and depression. More research is necessary to explore these anecdotal cold plunge health benefits, but there is evidence to support some claims.
Specifically, an ongoing study of wintertime swimmers has revealed that those who regularly take the cold water plunge report lower levels of stress, and they rank their overall mental well-being favorably.
The Risks of Cold Plunging
Although there may be some potential benefits to cold water immersion, soaking in icy water can pose some health risks, including the following.
Frostbite
Just as being outside on a cold day without protection can lead to frostbite, so can soaking for too long in cold water. Frostbite occurs when the skin and underlying tissue become frozen. Minor cases, known as frostnip, cause temporary tingling and numbness. More severe frostbite can lead to damaged tissue. In the worst cases, the tissue in the affected area dies, becoming gangrenous and requiring amputation.
Hypothermia
Cold water immersion lowers body temperature, and while this can be beneficial if you’re overheated, there is a risk that your temperature could get too low, resulting in hypothermia. Without treatment, hypothermia can lead to serious health complications, including shock and even death.
Heart Problems
Because cold plunges affect circulation, immersion in cold water could lead to heart issues. Some people may experience arrhythmia or an irregular heartbeat during or immediately after a soak. More rarely, soaking or swimming in cold water may cause a heart attack.
Who is Cold Water Immersion Right For?
If you’re in good health and take some basic safety precautions, the health risks of cold plunging are generally low. You may want to try it if you’re experiencing muscle soreness, swelling or chronic stress. However, cold plunges may not be ideal for individuals with certain medical conditions, such as:
-Bone fracture
-Cold agglutinin disease
-Diabetes
-Heart disease
-High blood pressure
-Ligament or tendon tear
-Peripheral neuropathy
-Poor circulation
-Reynaud’s syndrome
-Venous stasis
In addition, you should probably skip cold plunges altogether — or seek advice about it from your doctor — if you have a pacemaker or you’re pregnant.
Cold Water Immersion Safety Tips
If you’re curious about cold plunge health benefits, follow these tips to stay safe during and after your soak.
Talk to Your Healthcare Provider First
Before trying the cold plunge, discuss the potential benefits and risks with your healthcare provider. They can help you decide if cold water immersion is likely to benefit you and give you additional tips for taking the plunge safely.
Give Your Body Time to Acclimate
Working your way up to true cold water immersion therapy may help reduce cold plunge risks and allow you to ease into the practice with less discomfort.
Start by soaking in water that’s around 68 to 70 degrees Fahrenheit, and stay in for three to five minutes. Then, gradually decrease the water temperature without going below 53 degrees Fahrenheit. Once you’re at your base temperature, slowly extend the length of your plunges to up to 10 minutes.
Take Steps to Get Warm After a Session
As soon as you get out of the tub or finish your swim, remove any cold, wet clothing. Dry yourself off thoroughly with a soft towel, and then dress in layers. Drinking something warm to help your body temperature return to normal.