In today’s health fad obsessed society, you have more than likely heard about cold plunges or ice baths and some of the benefits associated with “taking the plunge.”
However, “Cold Plunging” or participating in ice baths has been a health practice used by many different cultures for centuries which means this “fad” is not only proven through hundreds of years of employment but is also not going anywhere.
You’ve got questions about what it is, how it works, the science-based benefits you could enjoy and how you can get started; we’ve got the answers to many of those frequently asked questions, so let’s jump in.
FAQs:
- What is Cold Plunge?
Typically, a cold plunge or an ice bath is utilized when participating in cold exposure therapy in order to take advantage of the enormous health benefits it offers. Normally when participating in a cold plunge, one immerses themselves up to their neck in uncomfortably cold water, between 30 and 59 degrees Fahrenheit, for typically between thirty seconds and three minutes. The sudden exposure to cold water forces the body to begin adapting to the new environment. Through those forced adaptations is where we start to see some incredible physical results and tremendous health benefits.
- Does Cold Plunge Work
There is a ton of data and scientific studies documenting the incredible health benefits of cold plunging. So, in short, yes: cold plunging or cold exposure therapy works very well as it offers at least one thing that everyone can benefit from, but what are some of those benefits?
- What are the Benefits of Cold Plunge Therapy?
There are many reputable scientific studies documenting the incredible health benefits of cold plunging. The benefits come in a wide range, but just a few of the more prominent are a boost in metabolism, healthy weight loss, increases in insulin sensitivity, improved immune system, decreased inflammation, accelerated recovery, decreased cortisol and anxiety levels, increased energy levels, improved mood, improved focus and improved sleep.
Other proven benefits include improved blood glucose levels, faster glucose clearance, lower resting heart rate, makes individual cells more robust and healthier, improved buffering against negativity, increased testosterone levels, increased sexual satisfaction, improved mood, improved focus, triggers the body’s release of cold shock proteins (which is a massive benefit on a cellular level all by itself) and more.
In short, cold plunging or cold exposure therapy offers at least one thing that everyone can benefit from.
- Is Cold Plunge Therapy Safe?
When done correctly, cold plunge therapy is very safe and extremely beneficial. However, risks include hypothermia, shock and the very rare possibility of a sudden cardiac event. Part of the shock response when entering cold water is a reflexive gasp or sharp inhale; this makes it important to keep your head above water at least for that initial gasp response. It is recommended to consult with your healthcare professionals before participating in cold plunge therapy, especially if you have any underlying health conditions such as severe heart problems, are under the age of 16 or are pregnant.
- What’s the Difference Between a Cold Plunge and an Ice Bath?
Both cold plunges and ice baths involve immersing yourself in uncomfortably cold water; however, a cold plunge typically utilizes a chiller to ensure the temperature stays consistently cool. Many cold plunges also have a filtering feature that cleanses the water while it is circulating in order to keep it cool and clean. This means less draining and all around maintenance.
Ice baths, on the other hand, usually get cold by adding ice in order to get to temperature and are usually drained and cleaned after each use.
- Is an Ice Bath or Cold Plunge Better than a Cold Shower?
While cold showers still have many benefits, studies have repeatedly shown that the consistency in temperature as well as the constant submersion up to the neck provided by a cold plunge offer more pronounced and compounded physical and mental benefits than simply standing in a cold shower. However, if a cold shower is what you have access to at the moment or is the most you can handle right now, don’t wait to start getting some benefits.
- Cold Plunge vs Cryotherapy Chamber
Cold plunge involves immersing oneself in uncomfortably cold water up to the neck for short periods of time. A cryochamber (also known as cryotherapy chamber) involves standing in a pod, for a few minutes at a time, where air is cooled to extreme temperatures. While there are still benefits to using a cryochamber, the benefits of a cold plunge far outweigh those of a cryochamber. This is because the heat transfer from the body in cold water is at least four times greater than heat lost in cold air. The bottom line is you’ll get way more benefits from spending your time in a cold plunge over a cryochamber.
- Can Cold Plunge Improve My Mental Health?
Reputable research studies have shown very significant increases in endorphins, dopamine and serotonin while simultaneously finding decreases in cortisol and overall anxiety. Everyone is different in how their body acts and responds to different stimulants and therapies, but there’s a very high probability that cold plunging could indeed improve your mental health.
- Should You Cold Plunge Before or After a Workout?
The answer to this completely depends on your personal goals: if your goal is physical recovery after a tough workout, then cold plunging very soon after that physical exercise would be ideal as cold plunging helps increase blood flow, decrease inflammation and reduce soreness. However, if your main goal is hypertrophy, or gaining muscle size and strength, cold plunging immediately after a strength training session can negatively impact your gains even if it is by just a small amount. In this case, it would be more beneficial to wait at least four hours after training to participate in cold plunging.
- Can I Cold Plunge at Home?
While the most effective and efficient way of participating in Cold Exposure Therapy is through the use of a cold plunge or ice bath, there are more simple and cost effective ways to participate without having a cold plunge installed in your home:
The easiest and most cost efficient, DIY cold exposure therapy at home would be a cold bath or a cold shower. For more localized therapy to address a particular ache or pain in a specific area, the use of ice packs would do a fair job as well.
However, all that being said, finding somewhere with a cold plunge or an ice bath readily available for you to go in and use is ideal to get the benefits you’re looking for. There are many businesses that provide both ice baths and saunas for your use for one-time visits or even on a monthly subscription basis. The consistency provided with these facilities is definitely ideal and recommended to help you reach your goals.
- What is “The Drop” Experienced After an Ice Bath?
“The Drop” is something that isn’t experienced by everyone that participates in Cold Exposure, but it is a common occurrence and should be something to be made aware of before taking the plunge.
The drop is when the majority of your warm blood is kept primarily in the trunk or core of the body during the time in which you’re sitting in the cold water. The cold of the water chills your limbs and extremities so much so that when you exit the ice bath and the warm blood from your core circulates back to the limbs, the blood is then chilled before it returns to your core.
This drop in core temperature from the cooled blood causes a response from your body similar to that of when you were in the ice bath. This could consist of feeling very cold and shivering.
This might be uncomfortable but know it’s completely normal and even beneficial as it forces your body to warm itself again using more energy and activating your Brown Adipose Tissue once again in order to create more heat.
After a cold plunge, wear a beanie, a hoody, warm socks, gloves… whatever it takes to make yourself more comfortable, but “The Drop” is not something to be feared or avoided.
- How Can I Make Cold Plunging Easier?
There’s no doubt that it’s mentally and physically difficult to stay in uncomfortably cold water for even short amounts of time, but there are a few things you can do to make it easier on yourself if you’re just starting out:
When you sit still in cold water, your body warms a very thin layer of water molecules immediately around your body. This creates an insulating layer of sorts. It will still be cold, but it might be more comfortable for you to stay as still as possible while in the ice bath if you are trying to make it easier. If your goal is to make it harder, be sure to keep moving which won’t let that insulating layer form making it feel colder.
Another way to make your first few cold plunges easier is to keep your hands out of the water. You have patches of tissue made up of glabrous cells on the palms of your hands, the balms of your feet and upper forehead. These patches of tissue have a lot of blood circulating through them which makes it easy to either warm the body up or cool the body down more effectively when either heat or cold are applied to these areas. This is the reason keeping your head and hands out of the cold water is effective in retaining more of your body heat. You could even get yourself some neoprene booties for your feet if you find it keeps you more comfortable.
- Conclusion:
Now that you know what it is, why it’s beneficial and how to do it, what are you waiting for? Many people see benefits on their first session with more and compounding benefits continuing the more they participate consistently. Get after it! Take the plunge! Your improved immediate and long-term health with be thanks enough for us.