If you have ever jumped into a too-cold body of water expecting it to be warmer, then the benefits of cold plunging might not seem immediately apparent to you. However, submersion in freezing water is not only something that a growing number of people are doing on purpose but is a practice that can improve both your athletic performance and your overall health.
Temperatures for cold-water plunging vary from around 59 F to 38 F. Some people start with temperatures on the higher end and work their way down along with increasing their time in the cold water from 30 seconds to five or even 10 minutes. You can cold plunge in a lake or other natural body of water, or you can use your bathtub. There are also specially designed tanks and cold plunge centers that allow you to enjoy the experience in a more controlled environment.
Cold plunging enhances athletic performance by reducing muscle soreness and increasing an athlete’s overall sense of readiness for another round of activity, known as their “perceived readiness.” It does appear to be more helpful following aerobic exercise rather than resistance training since it can slow the mechanisms that lead to improvements in strength and muscle growth. However, athletes who practice immersion in cold water following certain activities or on days when strength training is not their main focus can benefit.
The positive effects of cold plunging are not just limited to the fitness-minded. Just as cold plunging can reduce exercise-induced inflammation, it may also reduce inflammation in its chronic form. This has implications for people who suffer from fibromyalgia and other autoimmune conditions. Individuals with no health issues can also benefit since cold plunging may boost both immunity and metabolism and can improve circulation and blood sugar levels.
People report positive mental health results from cold plunging as well. Overall, it seems to create a general sense of well-being. The shock to your system releases hormones such as dopamine and adrenaline, and after a plunge, you may experience an elevated mood along with a keener focus. Regularly and deliberately placing your body in a state of controlled, limited physical stress seems to build resilience that lasts long after the plunge itself is over. This means that over the long term, a regular practice can help with stress management and reduce depression. More concretely, it can improve your tolerance to the cold.
Cold plunging can be done on your own or with a group, but you can get started by working with an expert who can help ensure that you are approaching it in a way that is safe and helps you get the most from the experience. Certain medical conditions, including high blood pressure and heart disease, as well as your specific fitness goals, may mean that cold plunging is not right for you or should be approached with some adjustments. For most people, however, a dip in very cold water appears to provide a host of physical and mental benefits that can improve both fitness endeavors and their overall quality of life.