Cold Plunges: The Cool Trend That’s Taking Over Fitness – But Is It Right for You?
If you’ve been scrolling through social media lately, chances are you’ve seen someone taking the plunge into an icy bath, lake, or even a backyard tub filled with freezing water. Cold plunges (or cold-water immersion) are one of the hottest wellness trends right now, pushed for their recovery and mental health benefits. Cold plunges have also made their way into celebrity wellness routines. Fans include stars like Lady Gaga, Chris Hemsworth, and Joe Rogan, who all swear by the icy dip for faster recovery, better focus, and an instant mood boost. But like most things in fitness, they’re not for everyone.
A cold plunge involves immersing your body (usually up to the shoulders) in cold water, typically between 50–59°F (10– 15°C), for a short period, anywhere from 2 to 10 minutes. Some athletes use it after intense workouts to reduce soreness, while others use it as part of their daily routine for energy, focus, and resilience.
The Benefits of Cold Plunges
1. Faster Muscle Recovery
Cold plunges can help reduce inflammation and muscle soreness after intense exercise. The cold water constricts blood vessels and lowers metabolic activity, which can decrease swelling and tissue breakdown. When you warm up afterward, blood flow returns, helping flush out metabolic waste and deliver nutrients to sore muscles, essentially speeding up recovery time.
2. Boosts Circulation and Energy
The shock of cold water triggers your body to work harder to maintain its core temperature, increasing circulation and oxygen delivery throughout the body. Many people report feeling invigorated and energized after a plunge.
3. Strengthens Mental Toughness
Cold-water immersion requires you to breathe through discomfort and stay calm under stress. Over time, this helps strengthen your mental resilience and stress tolerance, skills that translate well into workouts and life. It’s a great way to train your mind as much as your body.
4. May Support Immune Function
Some studies suggest regular cold-water exposure may strengthen the immune system by stimulating the production of white blood cells and enhancing overall immune response. While more research is needed, many cold-plunge enthusiasts swear by its immunity-boosting effects.
Who Should Avoid Cold Plunges
Cold plunges aren’t safe for everyone. Anyone with heart disease, high blood pressure, respiratory issues, or circulatory problems should skip them, or at least consult their doctor first. The sudden shock of cold water can constrict blood vessels and raise heart rate and blood pressure, which can be dangerous for those with underlying conditions.
Pregnant women and people with nerve disorders or open wounds should also avoid cold plunges. And if you ever feel dizzy, faint, or short of breath while in cold water, get out immediately—your body may be signaling that it’s had enough.
Tips for Trying It Safely
- Start slow: Begin with shorter exposures (30 seconds to 2 minutes) and slightly warmer water, gradually working your way down in temperature and time.
- Control your breathing: Focus on slow, steady breaths. It helps calm your nervous system and prevents panic.
- Warm up afterward: Get dry, put on warm clothes, and sip something warm to bring your core temperature back up safely.
- Never go alone: Always have someone nearby, especially if you’re new to cold plunging or doing it in open water.
Cold plunges can be a fantastic tool for muscle recovery, energy, and mental resilience, but they’re not a one-size-fits-all fitness hack. Like any wellness trend, listen to your body and prioritize safety first. For most healthy, active individuals, it can be a refreshing way to give your body (and mind) a little boost. Just be ready to chill… literally!
Jari Love is a certified trainer and creator of the successful scientifically tested Get RIPPED!® series. You can learn more about Jari Love at www.jarilove.com. You can follow her on Facebook at @JariLoveFitness and at @rippedjari on Instagram.
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