3 Benefits of Cold Plunging
Scroll through social media and you'll see countless people dunking themselves in ice-cold water and swearing it’s the best thing that’s ever happened to them.
But is it? We dove into history and science to find out.
Here’s what we learned.
A Brief History of Cold Plunging
Humans have been practicing cold water immersion, cold plunging, for centuries. In fact, it’s one of our earliest recorded medical practices.
The Edwin Smith Papyrus, which dates back to 3500 BC, contains some of the first written references to cold water therapy for medicinal purposes.
We know, from Greek records, the practice continued into the fourth century BC. Hippocrates, considered the father of modern medicine, also wrote about the medicinal properties of cold water therapy. He was such a believer he declared in writing that “water can cure everything.”
Claudius Galen, a Roman physician, advocated using cold water therapy to treat fevers.
Ancient Chinese texts document the use of cold water immersion for various therapeutic purposes, including reducing inflammation and boosting "qi" (life force energy).
As science evolved, we sought to better the impact cold water immersion has on the human body.
In the late 18th century, a physiologist named James Currie conducted the first systematic studies of cold water’s effects on human physiology. His research established the first scientific framework for understanding cold water immersion's physiological impacts.
In 1932, physician Edgar A. Hines Jr. made a crucial contribution to our understanding of cold exposure when he developed the cold-pressor test. It measured how blood pressure responds differently to cold water immersion in various individuals, particularly those with hypertension.
In the 1960s, D.H. Clarke began investigating cold water immersion specifically for post-exercise recovery. This research topic has revealed many benefits of cold plunging.
The Benefits of Cold Plunging
In 2023, researchers published an insightful systematic review of the efficacy of cold water immersion in post-exercise recovery in Frontiers in Physiology.
Here's what it revealed about the benefits of cold plunging:
Cold water immersion reduces muscle soreness. The research confirms what many athletes already know - cold water immersion significantly reduces that dreaded delayed onset muscle soreness (DOMS) after intense workouts.
Cold plunging reduces muscle inflammation and damage. The data shows that cold plunging helps dial down inflammation markers and reduces exercise-induced muscle damage.
Cold water immersion reduces your perception of fatigue. Athletes consistently report feeling less fatigued after their cold plunge sessions.
But here's the million dollar question: does cold plunging enhance performance?
Well, that's where things get interesting. While the recovery benefits are clear, the jury's still out on whether cold plunging directly enhances your next performance.
Scientists are still gathering data on this front, so we’ll have to stay tuned.
Please note: Cold plunging isn’t for everyone. Please consult your doctor if you have any medical conditions before you plunge. It may cause adverse reactions in some people.
How to Get Started Cold Plunging
Let's face it - jumping into cold water isn't exactly on most people's bucket list. But with the right approach, you'll be harnessing the recovery power of cold plunges in no time.
Here's how to get started:
Start with cold showers. Begin with just 30 seconds of cold water at the end of your warm shower. Gradually increase the time as your body adapts.
Up your game. Once you’re able to handle cold showers, consider moving your cold plunge to a tub or natural body of water. You don’t need expensive equipment. A bathtub full of cold water and ice cubes will do the trick. Aim for temperatures between between 50°F and 59°F for optimal benefits.
Set a time limit. If you’re new to cold water immersion, start with just 1 to 2 minutes. Then you can work your way up to 5 minutes.
Focus on your breath. Take slow, deep breaths to calm your nervous system and help your body adapt to the cold.
Be consistent. Try to cold plunge 2 to 3 times a week to build resilience and maximize benefits.
As always, if you have any medical conditions, consult a doctor before you start cold plunging.
The Bottom Line
Whether you're looking to reduce post-workout soreness, boost your recovery game, or simply build mental resilience, cold plunging offers tangible benefits backed by solid research. The key is starting small, staying consistent, and listening to your body.
After all, as Hippocrates knew thousands of years ago, sometimes the simplest practices can have the most profound effects on our health.
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