Cold Plunging: Uncovering the Real Benefits of this Fitness ‘Fad’
Like many fitness trends, cold water submersion has gained sudden and undeniable popularity with athletes, celebrities, and influencers around the world.
However, the benefits of cold water therapy aren’t reserved for the elite. Rooted in decades of research and centuries of practice, cold plunges pack an extensive amount of cool advantages into a short submersion time, allowing them to help an array of users.
From increased dopamine levels to decreased muscle soreness, we’ll be exploring the wide range of both mental and physical advantages associated with cold water therapy.
What is Cold Water Therapy?
Cold water submersion involves more than a quick dip into cool water.
This type of hydrotherapy involves deliberate exposure to cold temperatures, with lasting benefits seen in as little as two minutes.
With water sitting between 12–15 degrees Celsius, you can achieve exceptional advantages through laying in an ice bath, swimming in a cold pool, taking a cold shower, or submerging yourself into a cold tub at a sports therapy office.
Who Should Use It?
Cold water therapy can help to reduce inflammation within the body, primarily in overused joints and muscles.
As numerous studies have shown, feelings of perceived muscle soreness and actual musculoskeletal inflammation decrease drastically in participants who took part in post-workout plunges when compared to those who did not.
With this information in mind, you may benefit from cold water therapy if you have:
● Joint pain
● Muscle pain
● Arthritis
● Chronic pain
● Tendon or ligament issues
● Prolonged stress
● Frequent or repeat injuries
● Post-workout soreness
What are the Benefits?
1) Less Muscle Soreness
Exposure to cold temperatures causes vasoconstriction throughout the body, decreasing blood flow to injuries while reducing inflammation.
This decrease in swelling within joints and muscles alleviates the intense pressure of fluid build up, freeing nerve endings that may have been irritated by a previously high blood flow to injured or tense areas.
When combined with stretching or foam rolling, you may experience drastic improvements in a range of muscle-related health ailments.
2) Improved Mental Wellbeing
Although cold water therapy has been shown to provide mental health benefits, it’s important to note that these plunges should not be considered as a cure for any condition.
Studies have highlighted the importance of cold water plunges in alleviating symptoms of both depression and anxiety. This improvement in mental health is due to cold water’s ability to activate the sympathetic nervous system by sending large amounts of electrical impulses from the body to the brain, effectively overwhelming it to create an anti-depressive effect.
Additionally, cold water plunges have been shown to increase beta-endorphins and noradrenaline in the blood – two chemicals responsible for pain management, cognitive function, attention, and stress reactions.
3) Boosted Immune System
Taking a plunge in cold water can allow you to build up a resistance to stress over time, potentially leading to an improved ability to fight illnesses.
Although this benefit is still being researched, one study explored the difference in participants’ ability to fight bacterial infections based on a repetitive cold water exposure.
It was found that people who utilized cold water therapy produced more anti-inflammatory chemicals, and fewer pro-inflammatory cytokines in response to the infection, allowing them to experience fewer symptoms and recover more efficiently.
Safety Considerations
Cold water plunges can provide a wide range of both mental and physical health benefits, but are not suitable for everyone.
Because this form of hydrotherapy can lower blood pressure and heart rate while further decreasing circulation, it can place serious stress on the body, potentially leading to cardiac events.
Although individual cases can vary dramatically, it’s important to follow these general guidelines before and after submersion:
● Have an Observer with You
Because of the cardiovascular stress created by cold water exposure, have a responsible observer with you at all times to monitor your condition throughout your plunge.
● Keep Immersions Brief
With only two minutes of cold water therapy, you can experience drastic mental and physical health benefits. Although exposure time will vary from person to person, there are no heightened benefits to staying in cold water longer than a few minutes.
● Warm Up Immediately Afterwards
Even after leaving the water, your body temperature may continue to drop, increasing your risk of hypothermia. Be sure to warm up safely and gradually by putting on a hat and gloves, changing out of cold and wet clothes, and dressing in warm, dry layers.
Be sure to discuss the risks of cold water exposure with your doctor, ensuring it’s the right decision for you.
The Short of It
Cold water plunges have been used for mental and physical health benefits for centuries across the world.
With advantages including decreased muscle soreness, improved mental wellbeing, and a stronger immune system, this fitness fad has transformed into a staple within many people’s wellness routines.
Be sure to consult your healthcare professional before partaking in cold water therapy, keep plunges brief, never expose yourself to cold alone, and bundle up after your therapy sessions.
