14 Surprising Science-Backed Benefits of Cold Plunge Therapy
In the pursuit of optimal health and well-being, humans have explored many practices and therapies. One such practice gaining traction recently is cold plunge therapy, which involves immersing oneself in an ice bath or extremely cold water for a short duration. While voluntarily exposing oneself to icy temperatures might seem uncomfortable, the evidence-based benefits of cold plunge therapy are compelling and wide-ranging.
A study performed in 2012 found cold water immersion within 2 to 24 hours after exercise specifically to help reduce muscle soreness and provide quicker recovery of muscle strength, power, and neuromuscular function.1 From enhancing physical performance to boosting mental resilience, cold plunge therapy offers a fast and easy approach to recovery, healing, and boosting overall health.
What Is a Cold Plunge and What Is Cold Therapy?
A cold plunge, known as cold exposure therapy, involves immersing the body in ice-cold water for a short period, typically two to three minutes. The water temperature is usually significantly lower than the body's normal temperature, often around 50 degrees Fahrenheit (10°C).
The primary goal of cold plunge therapy is to expose the body to the shock of cold temperatures, eliciting a range of physiological responses including fight or flight reactions. Nowadays, cold plunge therapy is used by athletes and within the sports medicine world to enhance post-workout recovery and injury rehabilitation. This resurgence of cold plunge therapy in modern wellness circles is supported by a growing body of scientific research highlighting its positive effects on physical, mental, and emotional well-being.
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14 Health Benefits of Cold Plunge Therapy
A cascade of physiological responses occurs when the core body temperature decreases due to cold water exposure. Such adaptive mechanisms from just two to three minutes in a cold plunge offer numerous physical and mental benefits to promote overall health and vitality.
Check out this list of the many health benefits of cold plunge therapy:
Potential Cold Water Therapy Dangers: Who Should Avoid Them?
While cold plunge therapy offers a range of potential benefits, it's important to be aware of the associated risks and consider whether the practice suits your circumstances. Cold exposure, especially to icy water, can adversely affect certain individuals, including hypothermia, cardiovascular or respiratory stress, fainting or dizziness, or a weakened immune system for those immunocompromised.
Discuss cold plunge therapy with your healthcare provider beforehand if you identify with any of the following categories.
How to Cold Plunge Safely
Cold plunge therapy is best approached gradually. Beginners could start with cold showers at home and should start with short exposure times and progressively increase duration based on comfort and tolerance. To mitigate risks, individuals should avoid prolonged exposure to cold water, practice proper warm-up techniques, and consult a healthcare professional before incorporating cold plunge therapy, especially if they have underlying health conditions.
Additional recommendations for improving safety when starting cold plunge therapy include:
- Choose the Right Temperature: Begin with relatively less cold water and progressively move to colder temperatures. Water temperatures around 50°F (10°C) are often recommended for beginners.
- Stay Hydrated: Cold exposure can lead to increased fluid loss through shivering and increased metabolic rate. Ensure you're well-hydrated before and after the plunge.
- Practice Warm-Up Techniques: Engage in light physical activity or dynamic stretching before the plunge to increase blood circulation and prepare your body for the cold water.
- Breathing Exercises: Deep, controlled breathing can help regulate your body's response to cold water and reduce the likelihood of hyperventilation.
- Listen to Your Body: Pay attention to your body's signals. If you experience excessive shivering, numbness, dizziness, or discomfort, exit the water promptly.
- Warm-Up Post-Plunge: After leaving the water, engage in light movement and cover yourself with warm clothing or blankets to help your body regain its normal temperature.
- Avoid Alcohol and Caffeine: These substances can affect blood vessel function and increase the risk of cold-related complications.
How Long Should You Cold Plunge?
The frequency and duration of cold plunges can vary depending on individual preferences, tolerance to cold, and overall health. Mindzero, a company based out of South Carolina, utilizes cold plunge therapy to help clients improve their physical and mental health by removing unnecessary stressors. The professionals at Mindzero recommend aiming for about 11 minutes in total during the week to obtain the benefits of cold water therapy. They also suggest incorporating a warm-up into your routine, such as a sauna session, before entering into a cold plunge tub.
Some people incorporate cold plunges into their daily routine, while others might use them a few times a week. It's always important to listen to your body and start gradually in the beginning.
How Often Should You Cold Plunge?
Determining how often to engage in cold plunge therapy depends on various factors, including your goals, tolerance to cold exposure, and overall health. While there's no one-size-fits-all answer, there are some general guidelines.
Starting with one to two sessions per week is recommended for beginners or individuals new to cold exposure. This allows your body to acclimate to the cold gradually and helps you gauge your tolerance. As you become more accustomed to cold water immersion, you can gradually increase the frequency to three to four sessions per week or even daily, if desired.
Overdoing cold plunge therapy can lead to increased stress on the body or a weakened immune response. Pay attention to how your body responds after each session and consider incorporating rest days between sessions to allow for recovery.
Individual goals also play a role in determining frequency. Athletes might use cold plunge therapy more frequently, especially after intense training sessions, to aid in muscle recovery and reduce inflammation. On the other hand, individuals seeking mental and emotional well-being might benefit from occasional cold plunge sessions to boost mood and resilience.
Ultimately, the right frequency for cold plunge therapy is a balance between pushing your limits and respecting your body's needs. Always prioritize safety, consult a healthcare professional if you have concerns, and adjust the frequency based on your responses and wellness objectives.
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