(NewsNation) — The “cold plunge” is going viral on social media as individuals are immersing themselves in icy water in the name of health.
While the concept of cryotherapy, any treatment involving freezing or near-freezing temperatures, can be traced back to ancient Rome, research around its exact health benefits remains scarce.
Still, proponents of the practice believe it can relieve muscle soreness, reduce inflammation, boost immunity and improve mental health.
What is a cold plunge?
One form of cryotherapy, cold plunging involves immersing oneself in cold water (59 degrees Fahrenheit or less) for an extended period of time.
This can be done in the ocean, an ice bath or a professional cold tub, among other options.
“Traditionally, cold therapy has been performed by athletes in an effort to enhance post-workout recovery,” said Craig Van Dien, M.D., a physical medicine and rehabilitation specialist at JFK Johnson Rehabilitation Institute in New Jersey. “There has been growing interest amongst the general population, possibly as a consequence of the purported health benefits and wellness trends.”
Experts recommend letting your body adjust to the shock of cold water by taking a cool shower and gradually making it colder to “train your body.”
Before incorporating a cold plunge into your routine, ask a doctor, physical therapist or other medical professional how to go about it, especially if you are doing it for health reasons or have medical conditions.
Benefits of the cold plunge
A cold plunge will lower your body’s core temperature, the benefits of which are not entirely clear.
One of the most widely reported benefits is the reduction of muscle soreness. The cold temperature constricts blood vessels and decreases the inflammatory response, which can reduce post-workout aches and pains.
High-performance athletes have long used ice baths to expedite their recovery process as the practice helps flush out waste products like lactic acid from the muscles, which promotes faster healing.
Cold plunges may also have some mental health benefits. One study found an association between winter sea swimming or bathing with lower stress levels and higher overall well-being. Researchers found that those who participate in cold plunging also have a “heightened” understanding of their health and wellness needs.
Another small study in 2020 saw reductions in negative mood, heightened sense of well-being and increases in positive mood in a group of novice open water swimmers.
Other potential health benefits include heightened metabolism, reduced inflammation and weight loss, but additional research and scientific documentation is needed.
Potential risks of cold plunging
Risks of cold plunging can include hypothermia, cardiovascular events and drowning, Dr. Van Dien says.
Sudden cold water immersion in temperatures less than 50 degrees can also cause the body to go into shock, which can lead to rapid breathing, heart rate and blood pressure spikes and clouded thinking.
Another risk is the loss of muscular control, which can worsen the longer someone is immersed in cold water and potentially lead to drowning.
“Understanding your medical comorbidities and what risk they pose is extremely important before cold plunging,” says Dr. Van Dien. “At a minimum, individuals with known cardiac or pulmonary disease should steer clear of cold water immersion, given the immense burden placed on these body systems.”