Cold plunge is the practice of lowering your body in icy water for a brief period. This commonly occurs after physical activity, and this is why you may see professional athletes taking a dip in a tub of ice-cold water after a game. Along with athletes, fitness enthusiasts and wellness seekers also engage in cold plunges, called cold-water immersion therapy. This therapeutic practice is popular for its physical and mental benefits.
Research has shown it can significantly reduce soreness, help with recovery, and invigorate the body and mind. Cold plunges generally last three to five minutes with a water temperature ranging from 50 to 59°F (10 to 15°C) for beginners. Meanwhile, experienced practitioners may go as low as 39°F (4°C). Today, we will be exploring the health benefits and health risks associated with cold plunges.
Health Benefits of Cold Plunges
1. Eases Sore Muscles
Cold plunges are renowned for alleviating soreness in the muscles. This is because the blood vessels constrict when you come in contact with cold water. As a result, it decreases blood flow to the muscles and reduces inflammation.
2. Decreases Core Body Temperature
Cold plunges stabilise your core temperature when it is overheating after physical activity.
3. Improves Circulation
Cold plunges enhance circulation, improve oxygenation of the tissues, and support overall cardiovascular health. This is due to the cold water causing the blood vessels to constrict and dilate after exiting the water.
4. Boosts Mental Clarity and Focus
Cold plunges can make you feel more alert and focused because of the shock of the cold water. This experience is often described as invigorating and meditative.
5. Potential Sleep Benefits
Cold plunges have been said to improve sleep quality, but this is largely anecdotal and has not been proven. This benefit may be due to the soothing effects of reduced inflammation and improved circulation.
6. Reduces Inflammation
Cold plunges can reduce swelling and inflammation by constricting blood vessels.
The Health Risks of Cold Plunges
There are as many risks to cold plunges as there are benefits. It is essential to be mindful of the risks involved, especially if you have underlying health conditions.
1. Hypothermia
Cold plunges can lead to your body losing heat faster than it can produce, which is called hypothermia. Symptoms of hypothermia include shivering, confusion, and even unconsciousness in extreme cases.
2. Cardiovascular Stress
Cold plunges increase blood pressure by causing the blood vessels to constrict. As a result, the heart is forced to work harder, which can significantly affect individuals with high blood pressure, heart conditions, and those prone to strokes.
3. Breathing Difficulties
Cold plunges can cause hyperventilation, which is breathing quickly and uncontrollably. As a result, you may feel dizzy or even faint.
4. Skin and Nerve Damage
Cold plunges can cause skin and nerve damage if exposed to cold water for too long or repeatedly.
5. Loss of Motor Control
Cold plunges can cause numbness, reduced motor control, and even cold-induced muscle cramps in severe cases. These can make it difficult to exit the water safely.
Who Should Avoid Cold Plunges?
Cold plunges may not be safe for persons with underlying health conditions. These conditions include heart disease, high blood pressure, diabetes, poor circulation or venous stasis, peripheral neuropathy, and cold agglutinin disease. Individuals with these illnesses should consult healthcare professionals before trying cold plunges.
Tips for Safe Cold Plunging
1. Start Gradually
If you’re new to cold plunges, start with water temperatures around 68°F (20°C) and gradually decrease the temperature over time as your body adapts.
2. Keep It Short
Limit your sessions to three to five minutes to reduce the risk of hypothermia or other complications.
3. Warm Up Afterward
If possible, follow up your cold plunge with a warm shower, sauna session, or comfortable clothing to help your body return to its normal temperature.
4. Listen to Your Body
Pay attention to how you feel during and after a cold plunge. If you experience dizziness, extreme discomfort, or shivering that doesn’t stop, exit the water immediately and warm up.
Final Thoughts
Whether you are feeling sore after engaging in intense physical activity, have aching muscles, or experiencing joint pain, cold plunges may be a suitable solution. It offers many physical and mental benefits, particularly for recovery after exercise or as a tool to improve focus and circulation. However, cold plunges also have numerous risks that you must consider before filling up a tub of ice water. By taking the necessary precautions, such as speaking to a healthcare professional and respecting your limits, you can prevent these health risks.
