To Cold Plunge Or Not To Cold Plunge?

Not all wellness trends come equipped with a warm and fuzzy feeling. From cupping to intermittent fasting, many of the tactics people employ for better health, fitness, and mental well-being today involve embracing a little bit of suck. Cold plunging, which involves intentionally submerging your body in freezing cold water, is one such trend.

Although TikTok would have you believe that cold plunging is the latest craze to hit the world of biohacker bros, it dates back millennia. In fact, Hippocrates, the “father of medicine,” championed the use of cold water for treating various ailments. The Romans, too, incorporated cold pools (which they referred to as the frigidarium) into their elaborate bath complexes. Today, athletes, celebrities, and wellness influencers alike advocate for the benefits of a nice icy plunge. But is cold immersion everything it’s cracked up to be? Surely, submerging yourself in frigid temps must come with some concerns?

According to Chris Ryan, C.S.C.S., founder of Chris Ryan Fitness, cold plunging can be an excellent tool for some people to enhance recovery, reduce inflammation, and boost mental resilience. However, the practice may not be suitable for everyone—especially those with certain health conditions or high stress levels. “I recommend it on a case-by-case basis, ensuring the client understands both the benefits and potential risks,” he explains.

Not sure whether cold plunging is right for you? With the help of health and fitness experts, we’ll break down the details of this practice so you can decide if adding it to your routine is just the level-up you need.

• ABOUT OUR EXPERTS: Chris Ryan, C.S.C.S., is a certified strength and conditioning specialist and the founder of Chris Ryan Fitness. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine.

The benefits of cold plunging 

There are a lot of purported benefits of cold plunging, many of which are backed by science.

Enhanced recovery

Cold plunging is widely used by athletes to speed up recovery after intense training sessions or competitions. “Cold plunging enhances recovery, reducing muscle inflammation and soreness through vasoconstriction, which limits fluid buildup and minimizes muscle damage,” says naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. How? Lane explains that it decreases muscle spasms by calming nerve activity and that the post-plunge rebound effect improves circulation, aiding in the removal of waste products like lactic acid while delivering oxygen and nutrients essential for muscle repair. “These physiological effects help athletes recover faster and return to training with reduced discomfort,” she notes.

Immune Support

Regular exposure to cold water has been shown to stimulate the immune system. Research suggests that cold plunging may increase the production of white blood cells and improve lymphatic circulation, which can enhance the body’s ability to fight off infections. What’s more: Cold exposure can also increase brown fat, which helps regulate body temperature and has been linked to increased metabolism and immune function, notes Ryan.

Reduced stress

When your body is exposed to cold water, it undergoes a shock response in which it releases the stress hormones adrenaline and cortisol, explains Ryan. While this might seem counterintuitive, once you exit the cold water, your body rapidly shifts into relaxation mode. “Over time, regular cold plunging may help individuals manage stress more effectively, leading to improved mental well-being,” adds Ryan.

Less inflammation

We’re all prone to inflammation, whether from injuries, infections, disease, poor diet, lack of exercise, or another culprit. One way to reduce this inflammation is through cold water immersion.

Read More: 6 Sneaky Contributors To Chronic Inflammation

This benefit ties back to the blood vessel constriction triggered by cold temperatures. “The blood vessels, particularly the arterioles and capillaries, narrow to reduce blood flow to the skin and extremities as a protective mechanism to preserve core body temperature,” Lane explains. “At the cellular level, smooth muscle cells in the vessel walls contract in response to signals from the sympathetic nervous system, primarily driven by the release of norepinephrine.” This contraction reduces the diameter of the blood vessels, limiting the amount of blood—and therefore oxygen and nutrients—reaching the peripheral tissues. Reduced blood flow to these areas curtails metabolic activity, leading to a decrease in the production of inflammatory substances like prostaglandins and cytokines, she explains.

What risks are associated with cold plunging?

When not performed properly, cold plunging can come with serious risks, including a cold shock response, in which sudden and intense cold exposure triggers a rapid increase in heart rate and blood pressure, potentially leading to heart strain or arrhythmias. Hypothermia is another concern, as the condition is caused by a drop in body temperature, especially when prolonged.  

Read More: 5 Things You Can Do Every Day To Fight Inflammation

Repeated exposure to cold water can increase nerve sensitivity, potentially leading to discomfort or pain during future plunges, explains Lane. “This is more of a concern for individuals with existing nerve-related issues, such as neuropathy, where the nerves are already sensitive,” she says. “However, even in those without pre-existing conditions, prolonged or excessive cold exposure might trigger heightened nerve sensitivity.”

Who should avoid cold plunging?

While cold plunging can benefit many people, individuals with heart conditions, such as cardiovascular disease or high blood pressure, should avoid partaking, as the sudden cold can strain the heart. “Those with Raynaud’s disease, respiratory issues like asthma, or a heightened risk of hypothermia should also steer clear due to potential complications,” says Lane. “Pregnant women are advised to consult a healthcare provider before attempting cold exposure, as it could impact the pregnancy.” Bottom line? It’s important to talk with your doctor before cold plunging to ensure it’s a safe activity for you.

When—and when not to—cold plunge

Here’s a breakdown of when you should—and when you should not—partake in cold plunging. 

Do It: After Intense Exercise

Why: Cold plunging can help reduce muscle soreness and inflammation and accelerate recovery after intense physical activity.

When: Immediately after a workout or competition to help the muscles recover faster.

Don’t Do It: Before a Strength Training Session

Why: Cold exposure can temporarily reduce muscle strength and power output, potentially hindering performance, research shows.

When: Avoid cold plunging right before a strength-focused workout or competition.

Do It: To Enhance Mental Resilience

Why: Regular cold plunging can improve mental toughness by training the mind to handle discomfort and stress, Ryan says.

When: On rest days or as part of a morning routine to build mental resilience and reduce overall stress levels.

Don’t Do It: If You’re Feeling Unwell

Why: When the body is fighting an illness, the immune system is already under stress, and cold plunging can add additional strain, Lane explains. “Vasoconstriction and increased stress response can divert energy away from the immune system’s efforts to combat the illness, potentially slowing down recovery,” she says. 

When: Avoid cold plunging when experiencing symptoms of illness, such as a cold or flu.

Do It: To Reduce Systemic Inflammation

Why: Cold plunging can help manage chronic inflammation, making it beneficial for those with conditions like arthritis.

When: Lane recommends using cold plunging as a regular part of your routine to help control inflammation and promote chronic health.

Don’t Do It: If You Have Chronic Health Issues Or Are Pregnant

Why: Certain health concerns and other unique circumstances, like pregnancy, might be worsened—not supported—by cold immersion.

When: Cold plunging is most appropriate for healthy individuals who have gotten clearance from a trusted health professional.

The Bottom Line

Overall, cold plunging can be a powerful tool for improving physical and mental health, but it’s not a one-size-fits-all practice. “It’s essential to listen to your body and consult with a healthcare provider if you’re considering incorporating cold plunges into your routine, especially if you have any underlying health conditions,” says Ryan. “As with any wellness practice, moderation and personalization are key to reaping the benefits while minimizing potential risks.”