What's the Deal with Cold Plunges and Why is Everyone Doing Them?
Nothing feels better than a warm, relaxing bath, especially after a long day. People have been submerging themselves into warm bubble baths and hot springs for years, not only because they feel good, but they've also been proven to come with various health benefits, such as improved cardio health and low-grade inflammation.
So, if warm baths or so good for you, why would you do anything different?
Believe it or not, it's not just warm baths that can be beneficial to our health - cold baths can too.
What Are Cold Plunges?
A cold bath, or a cold plunge, is not just sitting in cold water. Typically, people add ice or even submerge themselves in nearly freezing cold bodies of water. Some people are even brave enough to do the Polar Plunge into the freezing waters of the Antarctica Ocean in just a swimsuit. But if you don't live near an ocean or lake, you can use your bathtub or a barrel specifically designed for cold plunges.
Unlike a long, warm bath, you wouldn't cold plunge for long. These plunges are quick, usually ranging from 30 seconds to three minutes, but athletes or seasoned plungers may stay in for longer.
Athletes like Usain Bolt and Tom Brady have been known to cold plunge as a form of recovery, but you don't have to be a professional athlete to reap the benefits.
Benefits of a Cold Plunge
If everyone's doing them, it must be good for you, right? Sitting in cold water may not sound like your idea of relaxation, but you might find yourself enjoying how you feel afterwards. Let's explore some of the best benefits of a cold plunge.
Reduced Muscle Soreness
If you're an avid gym goer, you know how sore you feel after hitting a good leg day. While that post-workout soreness may not hit you right away, your body can feel the effects one or even two days after the workout. This is referred to as delayed-onset muscle soreness (DOMS).
Intense muscle soreness can make everyday activities like walking up the stairs, washing your hair, or sitting down pretty difficult. Although muscle soreness is normal, especially after a tough workout, certain things like stretching, foam rolling, and cold plunging can help to reduce it.
Studies show that immersing your body in cold water can be an effective form of recovery after an intense bout of exercise and help to reduce muscle soreness 24 hours after.
So, next time you're planning to workout hard, have that ice bath ready and waiting.
Better Athletic Performance
Whether you're a professional or a recreational athlete, we all want to run faster, jump higher, get stronger. While time in the gym plays big role in better performance, the right recovery is essential to becoming a better athlete. Many of us often neglect stretching or cooling down after exercise, whether it's due to time constraints, lack of knowledge behind its importance, or the all too familiar, "I'll stretch at home."
The secret many athletes will clue you into is post-workout recovery plays a huge role in getting better at your sport and helping to avoid injury. When it comes to cold plunging, research suggests that this type of recovery can help improve power with explosive movements like jumping and sprinting.
That means your goals of jumping higher or running faster may just be a few cold baths away.
Improved Immune System
When flu season rolls around, or when your coworker doesn't cover their mouth when they cough, you'll want a strong immune system to help fend off illnesses. Although it may seem contradictory that cold water could help improve your immune system, studies show that it just might.
People who took cold showers everyday for 30 days reported nearly 30% less sick days at work compared to people who took warm showers. On top of that, people who also added exercise into their regime saw over 50% less sick days at work.
We know what you're thinking - a cold shower in the morning, especially during the cold winter months, sounds miserable. But just like a cold plunge, you don't have to be in the cold shower for 15 minutes. All it takes is 30-90 seconds everyday to help see these changes in your immune system.
Faster Metabolism
We all wish we could eat whatever we want with no consequences, right? Cold plunging might not erase the calories of that piece of chocolate cake, but it can help speed up your metabolism to help you burn calories faster. A faster metabolism can help you burn calories faster during exercise and even when you're just sitting on the couch.
So, how does cold plunging help you burn more calories?
Think about the last time you were cold - like really cold. You were likely shivering, which is your body's response when trying to warm up. Shivering is continuous muscle contractions, and it can help you produce heat five times faster than at rest. These muscle contractions can help you burn more calories.
So the next time you're cold, just remember, you're burning off those calories faster!
Improved Circulation
Circulation is important for a lot of different reasons. It's important for your muscles to get enough blood oxygen to them while you're working out, and it's important for your heart to pump enough blood throughout your body. In general, a healthy circulation is important for your overall health.
When you sit in cold water, your blood vessels constrict, which can limit the blood flow to your limbs. However, when you come out of the cold water, your blood vessels dilate, and blood is rushed back. That means, consistent cold plunging can help to improve your circulation overtime.
If you notice you have cold hands and feet all the time, it may be beneficial to visit your doctor to see if you have poor circulation and what you can do about it.
Put You in a Better Mood
We all have those days when we wake up just in a bad mood, and maybe everything irritates you. While these days may be inevitable sometimes, cold plunging might just help put you in a better mood.
Dopamine is the hormone responsible for motivation, happiness, focus, and more and can be released while exercising, hanging out with your best friend, watching your favorite show, etc. However, studies also show a positive link between a cold plunge and dopamine. This study showed not just any increase but a whopping 250% increase in dopamine levels after cold water immersion.
Other studies also showed that people who cold plunged just one time experienced a decrease in depression, anger, fatigue, and confusion, and an increase in self-esteem and energy.
Who Should Not Cold Plunge?
Although you may be ready to jump into a cold bath right away, it's important to understand some of the health risks of cold plunging and who should avoid it. Some conditions can make cold plunging dangerous and even life-threatening. Before you take the plunge, check with your doctor to see if you have health conditions such as:
High blood pressure
Heart disease
Diabetes
Nerve disease
Venous disease
Autoimmune disorders
Even if you don't have any of these conditions, it's important to have someone with you, especially if you're jumping into a body of water. The cold water shock can trigger a rapid increase in heart rate and breathing and could result in a heart attack.
If you need a 'cold plunge for beginners' guide, know that seeing your doctor is a good first step. Next, you can start off slowly with cooler water temperatures, so you're not hopping into a freezing cold bathtub on you're very first plunge. Try temperatures closer to 68 degrees, and each time, try to get a little colder.
And remember, don't stay in for too long. Too much exposure to freezing cold water can potentially cause tissue and nerve damage.
Take the Cold Plunge
There are benefits and drawbacks to cold plunging, but if you're cleared by your doctor and ready to take the leap, grab a buddy and get ready to get cold! Remember to start slow and don't stay in for too long. Thirty seconds is all you need to reap the benefits of a cold plunge!