Should You Take the Plunge? Baptist Health Paducah Explores the Benefits of Cold Plunging

(PADUCAH, KY) April 8, 2025 – The "polar bear plunge" has become a popular tradition, with people voluntarily diving into icy waters for charity events, personal challenges, or post-workout recovery. But is cold plunging really good for your health? While the practice has gained attention for its potential benefits, Baptist Health Paducah encourages individuals to understand both the advantages and best practices before taking the plunge.

"Cold water immersion has been used by athletes for years as a recovery tool, and many people swear by its ability to reduce soreness, improve circulation, and even boost mood," said Luke Beggs, MD, with Baptist Health Medical Group Sports Medicine and Orthopedics. 

"While data is still limited, there’s growing interest in how cold plunging can support both physical and mental well-being, " added Dr. Beggs. “If someone is using it safely and subjectively feels better when they do it, then it can be a reasonable tool to support health and fitness goals.”

Cold water immersion may offer several health benefits, including muscle recovery, stress reduction, improved circulation, and increased energy levels. Sudden exposure to cold causes blood vessels to constrict, which may reduce inflammation and ease post-workout soreness. Some studies suggest it can also help regulate cortisol, the body’s primary stress hormone, promoting relaxation. Additionally, the release of endorphins during a cold plunge can boost mood and alertness, while improved blood flow after warming up may support overall circulation. Emerging research even suggests that regular exposure to cold water may stimulate the immune system.

Despite its possible benefits, cold plunging is not for everyone. Sudden immersion in icy water triggers a cold shock response, which can cause a rapid spike in breathing, blood pressure, and heart rate. This can be dangerous for individuals with heart conditions, diabetes, peripheral neuropathy, or poor circulation. Additionally, there is a risk of drowning if a person inhales water due to the shock response.

If you plan to cold plunge, safety should be the top priority. Baptist Health Paducah recommends the following precautions:

• Start slowly.
• Never go alone.
• Ease into the water.
• Avoid moving water.
• Be cautious when exiting.

"As with any new physical challenge, it’s important to talk with your doctor before attempting cold plunging," added Dr. Beggs. "What may be beneficial for some could be dangerous for others."

For more information on sports recovery, injury prevention, or to schedule an appointment with Baptist Health Medical Group Sports Medicine and Orthopedics by calling 270.415.4825.