For centuries, the practice of cold plunging has intrigued many, evolving from a niche activity into a widely recognized wellness routine. But beyond the trend, what verified health benefits does cold plunging offer?
Let’s dive into the icy waters of fact and fiction.
Today, cold plunging is everywhere. You’ve probably seen trends on social media, read about it, or heard about it from podcasts or friends. But what exactly is cold plunging, and is it more than just a fleeting fad? Does research support the claims made by cold plunging enthusiasts?
Read on to discover the benefits of cold-water plunging, the ideal temperature, and the associated risks.
What is a cold plunge?
A cold plunge involves deliberately immersing yourself in cold water, usually for therapeutic purposes or health benefits. People use icy tubs, specially designed tanks, or natural bodies of water like winter oceans and lakes. Typically, the whole body, except for the head and neck, is submerged.
What’s the ideal cold-plunge temperature?
The ideal temperature for cold-water plunging varies from person to person. Most experts suggest water cooler than 60°F (15°C), down to about 38°F (3°C).
Dr. Andrew Huberman, a neuroscientist and professor at Stanford School of Medicine, discusses this in his interview with Dr. Susanna Søberg on the Huberman Lab Podcast. Dr. Søberg, an international scientist renowned for her research on cold and heat exposure therapy, mentions that there is no optimal temperature, but the water should be uncomfortable. She suggests a duration of one to two minutes per session, totaling about 11 minutes per week, to reap the benefits.
Benefits of cold plunges
Enhanced mood and focus
Cold plunges increase dopamine and noradrenaline levels for several hours. In one study, participants immersed in 57°F (13°C) water saw a 250 percent increase in dopamine production and a 530 percent increase in noradrenaline production. These hormones are linked to happiness, motivation, focus, attention, mood, and memory.
Research has shown cold exposure therapy may reduce depression, fatigue, anger, and anxiety while improving vigor and self-drive. Anecdotal stories also highlight its effectiveness in managing major depressive and anxiety disorders without medication.
Reduced inflammation and muscle soreness
Athletes have long used cold plunges to reduce post-workout muscle soreness. Studies show it can reduce inflammation and soreness experienced one or two days after intense training, making it particularly beneficial for athletes with back-to-back races or same-day training sessions.
Cold exposure can also improve recovery and performance, especially for regular exercisers. Shorter durations and colder temperatures are most effective for faster recovery.
Improved immunity
Cold water swimmers often report fewer and milder infections. While direct studies are lacking, a Dutch study on cold showers indicated potential immune benefits. In this study, participants who ended warm showers with 30-90 seconds of cold water had 29 percent fewer sick days than those who took only warm showers. This increased to 54 percent for those who also exercised regularly.
Better resilience
Cold plunging is inherently uncomfortable, teaching you how to manage stress. By deliberately putting your body in a controlled state of stress, you can focus on breathing and staying calm, building resilience for real-life stressors.
Accelerated metabolism
Dr. Søberg’s research indicates frequent cold plunging can boost metabolism by increasing brown fat production and improving insulin sensitivity. Brown fat helps break down glucose and fat molecules to produce heat and maintain body temperature, aiding in calorie burning and blood sugar regulation.
Downsides of cold-water plunging
Despite its benefits, cold plunging has risks. While it boosts recovery and reduces muscle soreness, it can also impede strength and muscle growth. Dr. Huberman recommends cold plunging before exercise or waiting a few hours after.
There’s also a risk of drowning. Prolonged cold water exposure can lead to physical incapacitation or loss of muscular function, increasing the risk of drowning, especially if you’re alone. Extended immersion can also lead to hypothermia.
Your body’s response to cold varies, so find the optimal cold plunging temperature for you.
Experiencing the joy and health benefits of cold plunging
The benefits of cold-water plunging include improved mental health, resilience, accelerated metabolism, better immunity, and faster recovery after exercise. However, it’s important to understand your body’s conditions before cold plunging. Those with diabetes, cardiac disease, or pulmonary disease should avoid it.
Smaller bodies, like children’s, have a higher risk of hypothermia and should not be exposed to cold for extended periods. If cold plunging in natural bodies of water, never swim alone.
In conclusion, cold plunging can be beneficial when approached with an open mind, an informed perspective, and a safe environment.
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