The trend of cold plunging is sweeping the nation as more health benefits are discovered every day! Cold water therapy isn't new to professional athletes, but we're experiencing a new era where safe, controlled ice baths can be done from the comfort of your own home. If you're interested in diving into the icy water to see what it's all about, keep reading.

What is Cold Water Immersion?

Cold Water Immersion (often referred to as CWI) is cold exposure in the water. This can be an ice bath, cold plunge, or other form of immersion. The water is usually 59 degrees or less and the exposure doesn't last more than a few minutes. You can cold plunge in a bathtub filled with ice (it is hard to control the temperature with this method), utilize a nearby lake or the ocean, or make your own cold plunge at home.

What is Cold Plunge Therapy?

Cold plunge therapy is a popular method people use to improve their physical and mental health. This form of therapy is also known as cryotherapy and can help with post-workout muscle soreness, cold shock response, and mental clarity, to name just a few of the benefits. Some cold plungers have even reported improved blood pressure rates.

How Do You Cold Plunge?

If you're cold plunging for the first time, it's important that you ease into it. Cold immersion is something that requires a buildup of tolerance. You can start with something as easy as a cold shower and work your way up. As you get more comfortable, the temperature of the water should decrease and the length of your plunge should increase.

What Are the Health Benefits of Cold Plunging?

Exposing your body to cold temperatures is about more than just building endurance. Here are some of the main health benefits of cold plunging:

Enhanced Mood & Focus

Recent studies show that those who cold plunge see massive increases in dopamine and noradrenaline. Those hormones are the ones that make you feel happy and alert.

Reduced Inflammation & Muscle Soreness

It's not news to anyone in the athletic field that cold plunging helps to reduce inflammation and post-exercise muscle soreness and fatigue. Delayed onset muscle soreness (DOMS) occurs 1-2 days after an intense workout session or exercise and can be difficult to manage.

Improved Recovery & Physical Performance

Researchers have also seen promising results on statistics such as power, strength, and aerobic endurance. When you need to perform several times in a short timeframe (such as a weekend of competitions), cold plunging is a great way to allow your body to keep going.

Improved Immune System

Though there isn't much on how cold plunging, specifically, can strengthen your immune system, most people see this benefit from cold showering. Cold plunging improves your overall health, which will strengthen your immune system, but taking cold showers is a great place to start!

Improved Resilience & Stress Management

Cold plunging trains your body and your brain to respond well to stressors. The cold water is your personal lab where you can safely train and develop your breathing skills and mental clarity while in a state of stress.

Accelerated Metabolism

Some people have seen cold plunges increase their metabolism by up to 350%! These short burst of increased activity, when done repeatedly and consistently, can cause the body to produce more brown fat which regulates body temperature and burns calories.

How Long Should You Do Cold Plunges?

A comfortable, well-balanced time goal is three minutes in the water. You can add more time as you're comfortable and gain more experience, but remember that the most important thing is to listen to your body. When you're just starting out, develop your tolerance levels by doing a quick dip, no longer than 30 seconds.

How Often Should You Do Cold Plunges?

The exact number of cold plunges you should take is really dependent on you and your needs. Some people cold plunge every day as a way to prepare for their day, others use cold plunging strictly as a way to prevent DOMS after their most extreme workouts - sometimes once a week. However, most studies on individuals seeking improved health show maximum benefits from bathing four times per week.

What Happens if You Cold Plunge For Too Long?

If you stay in the water for too long, you run the risk of injury or long-lasting damage to your health. How long it takes for this damage to begin depends on your tolerance, your current health, and any pre-existing conditions you might have. Hypothermia is one of those very real risks.

When is the Best Time To Do Cold Plunges?

Most of the answers to this question involve your personal goals, but here are some common times to feel rejuvenated and healthy: After workouts, first thing in the morning, during afternoon break, and following a hot sauna session.

What Are the Side Effects of Cold Plunges?

Any time you put your body into a state of stress, it makes sense to expect some side effects. Most of these can be avoided with a little care and attention to detail, but it's important to go into the process fully aware of what could happen if things go wrong. Here's what you can potentially expect:

Cold Shock

Cold water less than 50-60 degrees can send your body into a state of shock that can lead to involuntary gasping, increased heart rate, rapid breathing, and spikes in blood pressure. You might also notice clouded thinking and impaired decision-making.

Physical Incapacitation

There is always the risk of losing control of your muscles, which increases the longer you're in the water. You might first notice symptoms such as feeling weak or being unable to control your extremities.

Hypothermia

Any time you spend more than 1-3 minutes in water that's below 70 degrees, there's a risk of hypothermia. The longer you stay in, the higher the chance of hypothermia due to a lowering body temperature.

Is Cold Water Immersion Good For You?

When done properly and with all the necessary attention to detail, cold water immersion can have immense benefits! The most important thing is just to remember to listen to your body. Pushing too far too fast is what gets most people in trouble because their body isn't ready for it even if their mind is dying to run ahead.

Should I Build My Own Cold Plunge At Home?

If you're ready to move beyond the occasional cold shower and get serious about your health, building your own cold plunge at home is an excellent way to start. Due to the rise in popularity of cold therapy, plunges have become expensive and wait lists have gotten long.

Brandon at DIY Pools and Spas saw that the health benefits of cold plunging were becoming exclusive to those with deep pockets, and he chose to find a solution. The DIY route makes cold plunging available to anyone who wants to make it happen.

Conclusion

Cold plunging should always be done with care, but the benefits are mounting as researchers dive deeper into cold water immersion. Build your own cold plunge so that you can start seeing your health improve this week!