I get asked about cold plunging almost daily in the clinic.
Cold plunges and ice baths have taken the wellness world by storm, from elite athletes looking to improve recovery to busy parents looking for an energy boost. But what does the science actually say? And how much should we trust what we hear from YouTubers, podcasters, and social media?
Here’s what you should know before “jumping in”.
What Are the Benefits of Cold Plunging?
Cold plunging may offer a number of potential benefits, including:
- Reducing muscle soreness after workouts
- Improving circulation and nutrient delivery
- Boosting mood and reducing stress
- Supporting post-exercise recovery
- Potentially supporting immune function and overall health
Who Is Cold Plunging For?
Cold plunging can be used by:
- Athletes and weekend warriors looking to support recovery
- People looking for a natural energy boost
- Anyone interested in incorporating the potential health benefits of cold exposure into their routine
Who Should Be Cautious or Avoid Cold Plunging?
Cold plunging isn’t appropriate for everyone.
You should be cautious or speak with a healthcare professional before trying cold-water immersion if you:
- Have a heart condition, uncontrolled blood pressure, or circulation issues
- Are pregnant
- Have Raynaud’s syndrome or severe cold sensitivity
What Does the Science Show?
So, what does the research actually tell us?
Muscle Soreness and Recovery
There is strong evidence supporting cold-water immersion for reducing muscle soreness and supporting recovery after exercise. This is one of the main reasons cold plunging has been used by athletes for years.
Mental Health, Stress and Sleep
There is growing support for the potential benefits of cold exposure for mood, stress reduction, sleep, and stress resilience.
Research in this area continues to develop, but it’s one of the reasons cold plunging has become popular beyond athletic recovery.
Immune Function
There are also early findings exploring the potential immune benefits of regular cold exposure.
The research here is still emerging, but it’s an interesting area to watch as we learn more about how the body responds to repeated cold exposure.
Metabolism and Brown Adipose Tissue
Some research has explored the relationship between cold exposure, metabolism, and brown adipose tissue (BAT).
BAT helps generate heat when your body is exposed to cold. Activating this tissue can increase energy expenditure, and researchers continue to investigate what that could mean for metabolism and body composition.
How Much Cold Exposure Do You Need?
Evidence suggests aiming for a total of approximately 11 minutes per week of cold exposure below 15°C (59°F).
That doesn’t mean you need to spend 11 minutes in the water at once. You can divide the total across multiple sessions throughout the week.
How to Start Cold Plunging Safely
If you’re interested in trying cold plunging, you don’t need to jump straight into freezing water.
1. Start Small
Begin with 1–2 minutes in cool water.
2. Build Gradually
As your body adapts, gradually increase the amount of time you spend in the water. You can work toward sessions of 2–11 minutes, depending on the temperature and your experience.
3. Adjust the Temperature
A good starting range is approximately 10–15°C (50–59°F).
Beginners should start closer to 15°C (59°F) and progressively lower the temperature as they become more experienced.
More advanced cold plungers may aim for approximately 5–10°C (41–50°F).
Always listen to your body. Get out if you experience pain, numbness, or uncontrollable shivering.
4. Be Consistent
The benefits of cold exposure come with regular practice. Rather than focusing on making each plunge as long or as cold as possible, focus on building a routine you can maintain.
Is Cold Plunging Right for You?
Cold plunging can be a useful addition to a recovery or wellness routine, particularly for athletes and active people looking to reduce muscle soreness after exercise.
If you’re interested in trying it, start gradually, listen to your body, and remember that colder and longer aren’t necessarily better.
Our team at Leaside Sports Medicine can help you integrate safe and effective recovery strategies, including cold plunging, into your routine.
