How to Cold Plunge: Benefits, Risks, and Tips for Beginners
Have you ever been to the spa and heard a shriek? You turn around and see someone with their shoulders up to their ears, a shocked smile on their face and shiver on the way as they make their way into a cold pool or under an icy waterfall. Maybe you’ve seen a video of your favourite celebrity stepping into a tub full of ice and water. The ancient practice of ice bathing has re-emerged in modern culture, captivating athletes, health enthusiasts, and curious individuals alike. But watching a clip of someone taking a cold plunge and experiencing it firsthand are two different things. Let’s take the plunge.
What Is a Cold Plunge?
A cold plunge, also known as cold water immersion (CWI), is a type of cold therapy that involves submerging most or all of the body in cold water for a short period of time. The water temperature typically ranges between 4 and 15 °C (39–59°F). This practice, while currently popular among athletes and wellness enthusiasts, has been used for centuries for its various health benefits. Often combined with the thermal cycle, it’s a useful wellness and recovery tool.
The Basics of Cold Plunging
When it comes to a cold plunge during a thermal cycle—hot, cold, rest—the duration of the experience is quite short, 15 seconds is enough. For those who practise cold therapy, it can last from 1 to 10 minutes depending on tolerance and experience.
Cold plunging is way more than just enduring the cold—it’s about leveraging the body’s natural response to cold to reap all the benefits. Whether you’re looking for quicker muscle recovery, reduced inflammation or a bit of extra mental clarity, cold plunging could be the unique solution you’ve been looking for.
How to Cold Plunge: A Beginner’s Guide
- Choose the right location. Cold plunges can be done in different settings, like cold plunge tubs, ice baths, outdoor barrels, or natural cold bodies of water like lakes.
- Set the temperature. For beginners, aim for water temperatures between 50 and 60 °F or 10 and 15 °C.
- Gradually ease in. Start small. Begin with 1–2 minutes and gradually increase the duration as your body becomes acclimated, but don’t exceed 10 minutes at a time.
- Breathe. Control your breath as you enter the water to avoid hyperventilation. Slow, steady breathing helps stay calm and reduces any shock to your system.
- Safety first! Never cold plunge alone. Always have someone nearby that can assist if needed.
- Start slow. Limit cold plunges to 1–2 times per week at first. Some research suggests that 11 minutes per week total is sufficient to experience the benefits of cold plunges.
- Listen to your body. If you feel uncomfortable or start shivering and feeling numb, exit the water immediately.
Is Cold Plunging Good for You?
The Benefits of Cold Plunges
- Eases sore muscles
- Reduces inflammation
- Improves circulation
- Boosts metabolism
- Enhances mental focus and mood
- Improves sleep
- Strengthens the immune system
- Builds mental resilience
- Supports recovery and performance
The Potential Risks of Cold Plunging
While the benefits of a cold plunge are numerous, there can sometimes be risks related to the experience. It’s why starting slow and always being with others when cold plunging is important. If you have any health conditions, we recommend speaking with your doctor before trying cold therapy.
- Cold shock: Immersion in cold water (below 50–60°F) can trigger a state of shock, causing involuntary gasping, rapid breathing, and spikes in heart rate and blood pressure, leading to impaired cognitive function.
- Hypothermia: Immersion in water below 70 °F for one to three minutes can lead to hypothermia, where core body temperature drops below 95 °F, impairing movement and cognitive function.
- Cardiovascular stress: Cold water exposure can cause a surge in norepinephrine, increasing heart rate and blood pressure, particularly risky for individuals with cardiovascular conditions.
Everything You Need to Know Before Taking the Dive
A Cold Plunge FAQ
Is it okay to cold plunge every day?
Start with once or twice a week. Once you’ve built up tolerance, there’s no clear evidence that daily cold plunges are harmful for those without contraindications. If beneficial for you, daily plunges might be fine. Otherwise, consider three days a week to avoid overloading your body.
Can you DIY a cold plunge at home?
Yes, DIY cold plunges or cold showers can be effective. Though you may not maintain the same temperature as in specialized settings, these methods can help build tolerance and offer benefits.
Who should avoid cold plunging?
Cold plunging can be risky for individuals with certain medical conditions. The experience is not recommended during pregnancy. Consult a healthcare provider if you have:
- A heart disease
- High blood pressure
- Poor circulation
- Diabetes
- Peripheral neuropathy
- Venous stasis
- Raynaud’s syndrome
- Circulatory problems
- Low baseline body temperature
- A pacemaker
Whether you’re convinced about diving in or still need a bit of convincing, it’s crucial you approach this icy practice with awareness and care. Remember: start small with short sessions and always have a cold plunge buddy with you to navigate this invigorating experience safely. Embrace the challenge with mindfulness, listen to your body, and you may just unlock a new level of wellness.