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Whether it’s hyped up by our favorite fitness influencers or recommended by our super fit gym trainer, cold plunging is totally trending right now. However, this practice is hardly anything new.
In fact, cold plunging, or cold water immersion, has been popular for centuries with origins going back to ancient Greece, Rome, and Egypt. It also has history within Nordic and Eastern cultures.
Many people swear by cold plunging for a combination of reasons ranging from muscle pain relief, mood increase, metabolism boost, and sleep improvement. However, cold water immersion may not be a fit for everyone.
Before rsvping for the cold plunge party, you may want to check with your doctor to see if it’s good fit for your body. There are certain people that should avoid cold plunging altogether. Luckily, we have some alternatives that may have the same benefits for just about every gurly.
What Is Cold Plunging?
According to Mayo Clinic, “a cold plunge or cold-water immersion involves partially or totally submerging yourself in cold water for a few minutes at a time.”
Some people opt to take an ice bath in their own bathtub or hop in an icy lake or ocean. Others opt for cold plunge facilities with specialized cold plunge baths, especially those that pay for a membership for regular ice baths.
Cold plunging in rivers or oceans with strong currents should be avoided. The idea is to ensure that the water is 50 F or colder. For those that really enjoy it, cold water immersion can even be a daily activity if done safely.
“Typically, cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time,” Mayo Clinic adds.
The Pros of Cold plunging
Athletes commonly use cold plunging as a form of post-exercise recovery, especially when it comes to eliminating muscle soreness and improved circulation.
However, the effects of cold water immersion truly depend on the person, the duration of the plunge and how cold it is.
Mayo Clinic also adds that the cold temperature causes vasoconstriction, narrowing blood vessels and reducing inflammation. This boosts recovery speeds after intense workouts.
Cold plunges can also help with mood, the immune system, and sometimes increase metabolism.
The Cons of Cold Plunging
While people rave about the benefits of cold plunging, not as many people talk about the risks. People literally take the plunge before providing themselves with the right information from a health professional.
The biggest risks from cold plunging include:
- Cold Shock Response: The National Library of Medicine explains that the abrupt temperature change that happens when cold water immersion begins can trigger a cold shock response. This causes a speedy increase in breathing, heart rate, and blood pressure. If someone has a pre-existing heart condition, this can be deadly, potentially causing a heart attack or arrhythmias.
- Hypothermia: Exposure to extremely cold water can lower core body temperature, which could lead to hypothermia. According to the Cleveland Clinic, “this occurs when your body loses heat faster than it can produce it, causing shivering, confusion and, in extreme cases, unconsciousness.”
- Numbness and loss of motor skills: The cold water can create numbness as well as reduce motor control, making it challenging to get out of the water safely. In some cases, the icy water can induce muscle cramps another bodily discomfort.
Other risks include drowning, difficulty breathing, frostbite, fainting and stroke.
Alternatives to Cold Plunging
There are other forms of cold therapy that can have some of the same effects as cold plunging, without the same risks.
One alternative to cold water immersion is cryotherapy, which often used to treat various illnesses but also utilized to reduce muscle soreness. Many people opt to use cryotherapy chambers to fully immerse their bodies in cold.
These chambers offer enclosed treatments to the whole body, involving very low temperatures between -100°C and -140°C (or -148°F to -220°F).
This cryotherapy offers a more controlled environment than cold plunging without certain risks, including drowning. With a professional monitoring the chambers, there is an added layer of protection.
Additionally, this alternative has the potential to go beyond muscle recovery and offer anti-inflammatory elements, stronger immunity, stress reduction, skin health and weight management.
Other alternatives include using ice packs, cooling gels, coolant sprays and ice massages which cool the body and offer some soreness relief without creating the same shock to the system.
Do you have a preferred cold therapy? Let us know in the comments!
