Cold plunge benefits: How to do it safely

It's not uncommon for athletes to plunge themselves into a bathtub full of ice after a game. The practice of cold plunging has gained mainstream popularity in recent years with more people adopting it as part of their wellness routine due to its potential health benefits. Let's look at some cold plunge benefits and how you might incorporate it into your practice.

What is a cold plunge?

A cold plunge, also known as cold-water immersion, is when you partially or fully submerge your body in cold water for a few minutes at a time. It can include sitting in a tub of cold water or jumping into a natural body of cold water, such as a lake (often called polar bear plunges).

Cold plunges are a form of cold-water therapy (cryotherapy), which is the practice of exposing your body to cold temperatures for therapeutic purposes. This practice can be traced back to ancient Egypt. A document known as the Edwin Smith Papyrus described how ancient Egyptians used cold to reduce inflammation and otherwise improve their health. Ancient Greeks also used cold-water immersion as a form of relaxation and socialization.

What are the benefits of cold plunges?

Cold plunge benefits stem from the physiological response your body has to cold water exposure. Some of the potential advantages of cold plunges include:

• Improved mood: Research has found that cold plunges increased the concentration of dopamine, a "feel good" chemical, in the brain by 250%. Cold plunges have also been shown to reduce the amount of the stress hormone cortisol.
• Increased metabolism: When you are very cold, your body starts to shiver to generate extra heat. This can help raise your metabolic rate and burn more calories while your body is mostly at rest.
• Regulating blood sugar: Studies have shown that repeated cold exposure can improve insulin sensitivity, which can help manage blood sugar. When your muscles are activated through shivering, it causes a response that is similar to what you experience during exercise.
• Sore muscle relief: Athletes often take an ice bath or do a cold plunge after a game to soothe sore muscles. Cold water causes the blood vessels to narrow, which slows blood flow and reduces swelling and soreness.

How to cold plunge safely

If you want to incorporate cold plunges into your wellness routine, it's important to do so safely. Before you make your first attempt, talk to your doctor. Cold plunges may not be safe for people with certain medical conditions, such as diabetes, heart disease or high blood pressure. Some medications that lower your heart rate or blood pressure may also make cold plunges unsafe for certain people.

Test the effects of a cold shower before fully submerging yourself in a bath. When you're ready for the plunge, start by putting an arm or leg in the bath first, then work your way up to your whole body.

First-time cold-water plungers typically start with 30 seconds to a minute and may work up to five to 10 minutes at a time once they've gotten used to the practice. You may want to have someone nearby in case you need assistance during or after a plunge.

After cryotherapy, it's important to rewarm your body slowly. Going from extended cold temperatures to extended hot temperatures too quickly — such as entering a sauna or hot tub immediately after a plunge — can cause too much stress on your body. After your cold shower or bath, dry off with a towel, put your clothes back on and give your body time to reacclimate.

What's the best temperature for a cold plunge?

The sweet spot is between 50 and 59 degrees Fahrenheit to get the desired physiological response. It's a good idea to start with a warmer temperature — between 55 and 60 degrees — for your first cold plunge. You can lower the temperature as you adapt to the cold, but know that water below 50 degrees significantly increases the risk of adverse effects such as hypothermia and frostbite, especially if you stay submerged for an extended period.

Consider contrast therapy

You may also want to consider contrast therapy, which involves alternating between hot and cold temperatures. It's often used as part of physical therapy to reduce muscle fatigue and swelling after an intense workout.

To do it, you immerse all or part of the body first in hot water — 95 to 113 degrees for up to three minutes — then cold water — 50 to 59 degrees for up to one minute, alternating several times.

Just as cold causes blood vessels to narrow, heat causes them to widen. Switching back and forth at a moderated pace can help decrease inflammation and relieve pain. But as with cold plunging, check with your doctor before starting a contrast therapy routine, as it may not be recommended for everyone.

Listen to your body

Whether you're an athlete hoping to get back in the game faster or someone wanting to improve overall health and well-being, cold plunges offer a range of potential benefits. But it's important to consult with your doctor or work with a trainer before doing a cold plunge — especially if you want to make it part of your routine — to ensure your safety. It's also crucial to pay attention to how your body reacts after cold therapy. If it's too intense or you feel pain or discomfort, discontinue the practice. Instead, explore other types of mind-body practices that may be better suited to you.