Cold Plunging – Does it Live Up to the Hype?

Health and wellness trends have a way of grabbing our attention, whether those trends support healthier aging, help prevent disease, or improve overall wellness in some form. You probably already know some of the strategies for healthier living and disease prevention, including eating a balanced diet, engaging in regular physical activity, maintaining a positive outlook, continuing with social engagements and community, and building financial security. 

But with every new trend, it’s tough to tell what’s worth trying and what’s just hype. In recent years, cold plunging has become one of the newest health hacks, with people installing plunges at home or participating in natural “polar plunges.” Cold plunging is being hyped as the secret to more energy and a longer life. Maybe you’ve been tempted to try it, but does it actually work?

What is Cold Plunging?

Hydrotherapy is not a new practice—ancient Egyptian and Chinese cultures utilized hydrotherapy to enhance vitality. This practice uses temperature changes to alter internal physiological responses in the body. Most of us are familiar with the therapeutic action of hot baths, but cold water therapy may be just as beneficial.

Cold water therapy, or cold plunging, is the exposure to water that is cooler than your body’s normal temperature (37°C / 98.6°F). Like hydrotherapy, therapeutic cold plunging dates to 3500 BC and was even documented by Hippocrates in 400 BC. While there is a rich history of cold water immersion for health purposes, new research is emerging to bolster these claims.

Purported Health Benefits

In modern times, cold water therapy has re-emerged thanks to Wim Hof, the creator of the Wim Hof Method (WHM), which includes a series of hyperventilating, breath holding, and ice water bathing to improve health. Surveys and studies have shown noticeable improvements in stress levels, mood, energy, pain, and sleep among regular practitioners.

A recent study revealed the effects of cold plunging on stress and inflammation. Inflammation spiked right after exposure (which can be beneficial), but stress levels dropped significantly and stayed lower for up to 12 hours. Additionally, people who regularly took cold showers got sick 29% less often and reported better sleep overall. Some studies even show that cold plunging reduces oxidative stress in healthy people and people who have debilitating diseases. What's more, cold plunging may improve brain function, especially mood regulation and attention.

The physiological health benefits of cold plunging are attributed to a process known as hormesis. Hormesis is when the body is exposed to a perceived stressor and eventually becomes adapted to that stressor with a positive effect on health. As mentioned above, the inflammation spike from cold plunging could be considered a hormetic effect; a controlled inflammatory response that can be healing. Another good example of hormesis is when you exercise. You may not realize it, but your body perceives exercise as a mild stressor, and over time, you get stronger and build resiliency. A case-controlled study on cold water immersion attributed positive effects on mental health and immune system health to the hormesis hypothesis. Another study evaluating the effect of a 7-day cold water acclimation in healthy young men found evidence of cellular protection and reduced inflammation. These studies suggest there is some level of hormetic adaptation occurring within the body when you are exposed to cold water. 

Cold plunging might also help with metabolism and body composition. Thermogenesis is the process through which the body creates heat to stay warm. To generate heat, fat is broken down (by shivering) and used for energy. Additionally, thermogenesis can initiate the transformation of white adipose tissue into brown adipose tissue (i.e., “browning”), which contains more mitochondria and fat-burning power. In metabolic diseases, such as type 2 diabetes, cold exposure may improve insulin sensitivity and glucose regulation. Cold water therapy may also enhance energy expenditure and support metabolism with the browning of fat tissue. 

Despite the potential health benefits, cold plunging research is limited. Protocols used, duration of exposure, duration of studies, age of participants, and gender make it challenging to infer meaningful patterns between studies. However, this means there is still much to be discovered about the effects of cold plunging on health and wellness.

Is Cold Plunging for Everyone?

As the adage goes, what works for some may not work for everyone. This is true in the case of cold plunging. Although the research is ongoing and inconclusive, there is some evidence to suggest that cold plunges may not be beneficial for some groups. It can trigger cold shock, raise blood pressure, or lead to hypothermia. Hyperventilating from cold shock may cause a loss of consciousness, which increases the risk of drowning. This matters even more if you’re managing a health condition or are older. 

Some research suggests cold plunging might not be ideal for certain athletes. For example, athletes trying to build strength or muscle might want to skip it—some studies show cold exposure can blunt training adaptations. On the flip side, it may help with recovery from high-intensity workouts by reducing soreness. Timing matters here, and so does the kind of workout you’re doing. It is not yet well understood how cold plunging may or may not affect each athlete, and it should also be considered that each athlete may respond differently to cold plunging. 

Studies that include women are limited, but there may be some gender-specific differences in the benefits of cold plunging. For example, an older study found that women more quickly adapted to cold stress while men were more likely to shiver to produce body heat. Additionally, men experienced a heightened physiological stress response, but the overall cold stress was similar between genders. Because cold plunging can increase cortisol, it is possible that long-term cold plunging may contribute to stress, but the available information is contradictory, especially as it relates to chronic stress and adrenal fatigue in women. However, more research would help illuminate how women respond to cold plunges and whether they respond differently from men, but age may be a better indicator.

Best Practices & Conclusions

Cold plunging has the potential to support longevity by improving the body’s resiliency. If you choose to try cold plunging, here are a few tips and considerations.

Start slow. In other words, there’s no need to jump into the deep end if getting your toes wet will help you warm up to the idea of cold plunging. While the research disagrees on the time required for health benefits, working up to a soaking time of at least 30 seconds in water that is less than 10-15°C / 50-60°F may be an ideal goal. For added safety, ask someone to monitor you while you are plunging.

Try a cold shower. Although your body’s response to a cold shower may differ from whole-body immersion, cold showers have still been found to promote wellness. 

Mind your stress. If you experience a high level of stress, consider whether cold plunging is right for you. It is not yet known how cold plunging affects individuals under chronic stress, especially women. 

Talk to your healthcare provider. Before you begin any lifestyle changes, it’s important to talk to your healthcare provider, especially if you have a preexisting condition or take medications. 

Like most wellness trends, cold plunging isn’t one-size-fits-all. If approached thoughtfully, it could be a refreshing way to build resiliency from the inside out. 

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