Is Cold Plunging Beneficial?

You may have heard of the “polar bear plunge.” It’s where a person jumps or lowers themself into a body of water that’s below 59 degrees Fahrenheit. Sometimes, people do it as a fun group activity, like on New Year’s Day. In other cases, it’s part of a fund-raising effort. And then there are athletes who get into an ice bath after an intense workout.

If you’ve ever considered this shiver-inducing activity, you might wonder if cold plunging benefits your health in any way. This article answers that question. It also provides some warnings since cold plunging isn’t a good practice for everyone.

Possible Cold Plunge Benefits

Cold plunging has not been extensively studied, so when you hear someone extolling its benefits, you should consider the claims carefully. That said, some cold plunge proponents believe the practice provides several physical and mental health benefits, including:

• Improved muscle recovery. Taking a cold plunge after a strenuous workout may help ease soreness. It does this by tightening blood vessels and minimizing inflammation.
• Reduced stress hormones. While the thought of getting into a cold bath or body of water might temporarily increase your stress, research points to the possibility that cold plunging can lower your level of the stress hormone cortisol.
• Elevated mood and alertness. Cold plunging causes your body to release endorphins that can make you feel happier and more alert, even after you get out of the water.
• Enhanced immune system function. Research suggests that regular cold plunging may increase white blood cells and have other effects that improve your body’s ability to fight infections.
• Improved circulation. Cold plunging constricts blood vessels initially, but it may actually enhance circulation after you get out of the water and warm up.
• Increased resilience and confidence. Cold plunging — especially full-body plunging — can be intimidating. Those who face the challenge and overcome their fear are training their bodies and minds to take on difficult tasks.

Can Cold Plunging Be Harmful?

Cold plunging isn’t for everyone. Immersing yourself in icy water triggers a rapid increase in breathing, blood pressure and heart rate called the cold shock response. That response can harm people with heart conditions, diabetes, peripheral neuropathy, poor blood flow and other medical issues. Sudden immersion in cold water can also cause a person to gasp while their head is submerged, posing a drowning risk.

If you have any concerns about your ability to endure a cold plunge, it’s best to avoid it. At a minimum, you should talk with your doctor about the risks.

Cold Plunging Safety Tips

If you’re planning a cold plunge, have fun, but keep these safety tips in mind:

• Try a brief plunge first. It’s best to acclimate to cold plunging, gradually increasing your time in the water.
• Never cold plunge alone. You should always have a “shore buddy” who can help you in a medical emergency.
• Ease into the water. Moving into the water slowly can reduce the shock. It also prevents injuries from striking floating ice chunks or other unseen objects.
• Never cold plunge in moving water. The current in a river can pull you away from your entry point and potentially under ice flows or other hazards.
• Use caution when getting out of the water. The immersion may leave you lightheaded or affect your coordination, increasing the risk of a post-plunge fall and injury.

As noted above, talking with your doctor before doing a cold plunge is wise. If you don’t have a Baptist Health physician, our online provider directory is a great place to find one.

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