Cold Plunge Benefits: Who Should Try It and Why?

Cold plunge therapy is the practice of immersing yourself in frigid water for brief periods. Brrrr!

Maybe you’re wondering, Why would anyone do that?

Potential cold plunge benefits include muscle soreness relief, enhanced metabolic health, mental health support, immune system support, and more.

In this article, we explore what the science says about cold therapy, tips and safety precautions for cold plunging, and what to look for in a cold plunge product.

What is it? A cold plunge is when you temporarily immerse yourself in cold water. You can cold plunge at dedicated facilities or gyms that offer the therapy. Or you can buy a cold plunge product for your home or yard for even more convenience. These products usually have dedicated temperature controls.

• How cold? The recommended range is 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius).
• How long? Time estimates range from a few to 15 minutes, with shorter durations for colder water. People typically start out with just 30 seconds to a minute until they become more experienced.

Other terms: Cold plunging is also called the following: cold therapy, cold-water immersion, and ice bathing. However, ice baths can also refer to the process of adding ice to a tub followed by cold water.

A note on safety: Cold plunging is something you should talk to your doctor about before trying. Cold plunging is not recommended if you have certain underlying conditions or take certain medications. (More on this below.)

You might be wondering about potential cold plunge benefits. Here’s what science says.

Cold temps reduce blood flow to your muscles, which helps reduce swelling after endurance activities or intense exercise. This reduction in swelling may help provide relief from delayed-onset muscle soreness (DOMS).

Research shows that cold plunge study participants report reduced DOMS, and their blood tests reveal lower creatine kinase, a marker that indicates tissue damage, when compared to those who don’t cold plunge.

Cold plunging has some benefits for metabolism and overall metabolic health. It activates brown adipose tissue (BAT), which is a healthy type of fat tissue that burns energy to create heat through non-shivering thermogenesis. BAT is different from white adipose tissue (WAT), which stores energy. Cold plunge therapy also helps shift WAT to “beige” fat, making it behave more like brown fat.

Activation of brown and beige fat may help support insulin sensitivity, which helps your body manage glucose (blood sugar) more efficiently.

A reality check though: Although cold plunging enhances metabolic health, it’s not a substitute for lifestyle changes, such as getting more physical activity or eating a healthy diet.

Some evidence suggests that cold plunging might have beneficial effects on white blood cell counts, as observed among cold-water swimmers in one small study.

• Eosinophils: Although these white blood cells fight parasites, high numbers are associated with allergic reactions and inflammation. Cold-water swimming may reduce the count.
• Neutrophils: These white blood cells are the first to show up for fighting bacterial and fungal infections. Cold-water swimming may increase neutrophils.
• Lymphocytes: Includes T-cells and B cells for fighting viruses and producing antibodies, respectively. Some studies suggest cold-water swimming may influence lymphocyte activity, though findings remain mixed.
• Monocytes: These larger white blood cells function as “janitors,” cleaning up damaged cells. Cold-water swimming may increase monocytes.

Again, cold plunging is not a substitute for more evidence-based methods of maintaining a healthy immune system, such as getting quality sleep and eating a nutrient-rich diet.

Cold water exposure may also have some mental health benefits, but the research on these benefits is still mixed. For this reason, cold therapy should not be considered a form of mental health treatment, and it is not a substitute for adequate mental health care under the guidance of a medical professional.

• Releases neurotransmitters: Cold exposure may influence neurotransmitters and stress hormones, such as norepinephrine, dopamine, cortisol, and endorphins. These neurotransmitters play roles in the stress response, reward and motivation, pleasure, attention and focus, and mood.
• May have a calming effect: Cold plunging activates your sympathetic nervous system, (aka your “fight-or-flight” response). But afterward, your parasympathetic nervous system (aka your “rest-and-digest” response) activates, leaving you in a more relaxed state.
• Might make you more resilient to stress: The toggle from sympathetic to parasympathetic activation may help build your resilience to stress over time.

As noted in the previous section, cold therapy may have some beneficial effects on the nervous system. But you might feel a sense of panic at first. This is natural. Cold water will activate your fight-or-flight response. This will elevate your heart rate, blood pressure, breathing rate, and more. For these reasons, you might have a sensation of not being able to catch your breath.

“Focus on your breathing, especially a slower exhale,” says Justin Ternes, DPT. “The more relaxed you can be, the better. Big inhales and slower exhales repeatedly help teach your body to stay calm. A relaxed face and dropped shoulders also signal to your body that you are OK.”

Talking to your doctor before starting a cold plunge routine is essential. The therapy is not recommended for people with certain types of health conditions, including, but not limited to, the following:

• Heart conditions, including arrhythmias, congestive heart failure, history of heart attack, stroke, and more
• Circulatory conditions, including high blood pressure, Raynaud’s syndrome, etc.
• Respiratory conditions, including chronic obstructive pulmonary disease (COPD) or asthma
• Pregnancy

Additionally, you may need to avoid cold plunges if you take certain medications. Your prescribing provider is the best person to talk to regarding this concern.

As long as you have clearance from your doctor that cold plunging is safe for you, here are some recommendations for getting into a cold plunging routine.

• Try cold showers first: Before you go for the real deal, try simply ending your usual hot shower with a burst of cold water. This can help your body and brain get more comfortable with cold exposure.
• Use the buddy system: If you’re trying a cold plunge for the first time, have someone with you. The shock of the cold water can create a sense of panic, and you may find yourself needing help to get out.
• Start with a short timeframe: Even just 30 seconds to one minute for your first few sessions will help you get acquainted with the sensation. You can increase your duration slowly as you gain more experience.
• Try to take slow deep breaths: You might feel a sense of panic when you begin. This is natural. Cold water will activate your fight-or-flight response. This will elevate your heart rate, blood pressure, breathing rate, and more. For these reasons, you might have a sensation of not being able to catch your breath. Inhale deeply through your nose and exhale slowly through your mouth. If this does not calm you, get out of the cold plunge right away.
• Manage the “afterdrop”: Even after exiting the cold plunge, your body temperature may continue to drop slightly. Aid your body’s natural rewarming processes. Dry off, dress in warm layers, move around gently without overexerting yourself, sip a warm nonalcoholic beverage, and have a snack.

If you’re interested in buying a cold plunge product for your home or yard, here are a few considerations:

• Does it have temperature controls if that’s something you desire?
• Are you planning to use ice instead of precise temp control?
• Do you want to convert your existing bathtub into a cold plunge?
• Will the product fit in your designated spot?
• Do you need a portable product?
• Do you need a product that you can take down and store when not in use?
• Will the product work for your body size?
• Can you safely get in and out of the cold plunge?
• What upkeep does the product require, including maintaining water cleanliness?

“I recommend starting simple,” Ternes says. “If things are complicated or hard to maintain, people usually don’t stick to it. To set yourself up for success, do your research and talk to professionals. I would say temperature control and cleanliness matter most.”

The Plunge Pod is a sleek acrylic model with a small footprint that can still accommodate tall frames (up to 6'7"). An insulated lid protects your tub and keeps it ready for when you are.

The Ice Pod by The Pod Company does not require installation or plumbing modifications. It’s a great choice for cold plunge enthusiasts on a budget who just want to add ice and go.

If you already have the Ice Pod and want to level up with its compatible The Pod Chiller, you can buy it when you’re ready for more precise temperature control.

You don’t need a separate tub to cold plunge. You can convert your current bath by adding the Homeplunge chiller—no plumbing modifications necessary. A dedicated app helps you schedule quick water cooling.

The Plunge All-In is a roomy acrylic number that doesn’t require plumbing alterations. Just plug it in and take the plunge. It pairs with an app for temperature control.

The Modtub features foam-injected walls for better insulation and durability. It’s great as a backyard or garage gym setup with its included lid for added protection and safety.

You might be able to purchase a cold plunge product with your FSA or HSA dollars. Such a device might be an eligible expense if you’re using it to address a specific medical condition. If approved by an independent licensed clinician, such conditions might include recovering from a musculoskeletal injury, managing insulin resistance from prediabetes or type 2 diabetes, and more.

You might need a letter of medical necessity (LMN). An LMN is a formal document from a licensed healthcare provider that explains why a certain product, treatment, or service is necessary to treat, mitigate, or prevent a medical condition.

Certain health products and services may be eligible for qualified customers with an LMN issued by an independent practitioner when the item is used to address a specific medical condition.

Truemed* specializes in helping you maximize your FSA or HSA benefits:

• First, you can check whether a product or service is normally considered a qualifying medical expense or whether you might need an LMN.
• Complete a health intake survey that will be reviewed by an independent licensed clinician.
• Buy the item; either pay directly with your HSA/FSA card at checkout, or pay with a regular credit/debit card and seek HSA/FSA reimbursement afterward.
• The independent licensed practitioner will review your medical history, and if you qualify, will issue an LMN. Truemed itself does not make eligibility determinations.
• Truemed also offers support in the event you get a denial of reimbursement and need to provide substantiation documentation.

*Truemed is for qualified customers. HSA/FSA tax savings vary. Learn more at truemed.com/disclosures