What is a Cold Plunge?
A cold plunge involves immersing your body in cold water, typically ranging from 5-15°C, for a duration varying from one to 10 minutes, depending on your cold tolerance. This practice can be carried out in various ways, such as adding ice cubes to your bathtub or in an Immerse Recovery Tub.
The popularity of cold plunging has surged, with a 14-fold increase in Google searches from early 2022 to 2023, partly fueled by celebrities like Lizzo and Harry Styles promoting the trend on social media. However, the use of cold water for health benefits is not a recent phenomenon; ancient Greeks and historical figures like Thomas Jefferson utilised cold water for therapeutic, relaxation, and health purposes.
Benefits of Cold Plunges
Promising data and proposed mechanisms suggest potential health benefits from cold water immersion. It's crucial to note that cold plunging is considered a hormetic stressor - beneficial in moderation but potentially harmful if overdone, especially for individuals already experiencing burnout.
Benefits and Downsides for Workout Recovery
Cold plunging is commonly used by athletes post-workout to alleviate muscle soreness, inflammation, and swelling, aiding a quicker return to peak performance. Scientific studies suggest positive outcomes related to soreness, inflammation, and performance, particularly after high-intensity exercise.
However, there are potential downsides for those focusing on building strength and muscle mass, as cold water immersion may blunt the processes contributing to muscle hypertrophy and strength. We recommend allowing at least four hours before taking a dip if your aim is to build strength and muscle mass.
Other Potential Benefits of Cold Plunges
Beyond workout recovery, cold plunges may support overall health by potentially influencing metabolism, immune function, mental health, blood sugar, and circulation. While findings are inconclusive, some studies suggest positive effects on mood, immune response, metabolic rate, and circulation.
Safely Adding Cold Plunges to Your Routine
Before incorporating cold plunges into your routine, consult with a doctor, especially if you have underlying health conditions. Individuals experiencing high-stress levels, heart conditions, or circulatory issues should exercise caution.
Safety measures, such as having a friend present, are essential, as cold water immersion poses risks such as a "cold shock" response and potential hypothermia if not used appropriately. Starting with cold showers and gradually progressing to short, infrequent cold plunges, particularly on non-strength training days, is recommended. Always pay attention to your body's signals.
Wondering how to choose the right cold plunge tub for you? Check out our recent article.