Importance Score: 65 / 100 🔴
Cold plunging, a wellness practice involving brief immersion in cold water, is gaining traction among athletes, fitness buffs, and individuals seeking stress reduction. You might have noticed cold plunge pools at local gyms or wellness centers, with establishments like F45 and Lifetime recently broadening their services. While some favor natural bodies of water for this activity, a DIY cold plunge at home, using your own bathtub filled with ice, is also a viable option.
Emerging studies suggest that cold water immersion might offer advantages regarding inflammation, tension, sleep enhancement, and overall well-being. However, there are potential hazards involved in cold plunging, necessitating adherence to specific safety protocols. Consulting your healthcare provider before commencing is paramount. Read on to learn more about its potential merits and demerits.
Understanding Cold Plunging
Dr. Mark Slabaugh, a sports medicine and shoulder orthopedic surgeon at the Orthopedic Specialty Hospital through Mercy Medical Center, clarifies the essence of cold plunging: “Cold plunges represent a recovery method employing ice baths within a temperature spectrum of 40 to 60 degrees. Athletes commonly adopt them post-exercise to mitigate inflammation and alleviate muscle discomfort, fostering recuperation.”
The Mayo Clinic further enumerates possible benefits, spanning nervous system equilibrium to mood amplification and boosted cognitive capabilities. A prominent use of ice baths is facilitating athletes’ swift return to optimal physical capacity.
Whether acquiring a specialized cold plunge reservoir for your residence, fashioning a chilled bath using cold water and ice cubes, or embracing a natural approach by immersing yourself in a lake or ocean at the suitable temperature, choices abound.
Physiological Advantages of Cold Plunging
Enhanced Circulation and Immunity
According to Jay Armour, a certified personal trainer and nutrition coach, “Submersion in frigid water invigorates blood flow and circulation, thereby fostering cardiovascular wellness.”
An enhanced immune response is another frequently cited advantage of cold plunges. The Mayo Clinic acknowledges immune system activation as a potential benefit. While certain research suggests that cold water contact indeed triggers the immune system to a limited degree, further validation regarding its degree of usefulness is still warranted.
Mitigation of Muscular Inflammation and Aches
According to the Mayo Clinic, immersing oneself in cold water can lessen the muscle damage resulting from strenuous physical activity. Muscles subjected to a cold bath sustain less damage, exhibiting diminished inflammation and tenderness. Consequently, athletes may experience improved subsequent-day performance. Cold plunging mirrors the localized anti-inflammatory effect of an ice pack, but spread across the entire body.
Elevated Alertness and Energy Levels
One study concluded that immersing the whole body in cold water for a short period led to a reported uplift of mood. The study indicates that “Participants noted heightened feelings of activity, attentiveness, alertness, pride, and inspiration, alongside diminished distress and nervousness after undergoing a cold-water bath.”
Psychological Benefits of Cold Plunging
Alleviation of Stress and Bolstered Resilience
The same study also found diminished cortisol concentrations 180 minutes following a cold plunge.
The Mayo Clinic posits resilience as a prospective advantage of cold plunges. Overcoming the challenge of entering a freezing lake can fortify one’s ability to tackle life’s obstacles.
Heightened Focus and Mindfulness
Slabaugh elucidated that, similarly to a refreshing morning shower, cold plunges can facilitate improved cerebral blood flow. “The induced fight-or-flight response sharpens mental clarity and concentration on immediate tasks,” he explained.
Potential Downsides and Hazards of Cold Plunges
Risk of Hypothermia and Frostbite
The most immediate danger of cold plunging stems from cold exposure itself. Immersing oneself in a natural body of water might amplify this risk, due to uncontrolled temperature variations.
The US Centers for Disease Control and Prevention defines hypothermia as a condition where the body loses heat faster than it generates it. This leads to lowered body temperature, engendering a spectrum of perilous symptoms like drowsiness, disorientation, impaired speech, and even memory lapses. Simultaneously, frostbite can manifest during extreme cold, inflicting harm upon bodily tissues and, in more severe instances, leading to amputation.
Potential Bodily Shock and Mental Obstacles
Dr. Trent Orfanos, director of integrative and functional cardiology at Case Integrative Health, elaborated on the ramifications of abrupt cold exposure: “The primary detriments of cold plunging involve elevated blood pressure and heart rate. It can trigger arterial spasms and curtail blood supply to vital organs like the heart and brain, potentially inducing heart attacks or strokes. Furthermore, cold plunging may precipitate irregular heartbeats and even induce life-threatening cardiac rhythm disturbances.”
According to the American Heart Association, a cold shock response is triggered upon plunging into cold water. This response entails sharp increases in breathing rate, heart rate, and blood pressure upon contact with the cold water. Unintentional gasping underwater raises the risk of drowning.
Hesitation or aversion to entering the frigid water, analogous to bracing oneself before entering a cold swimming pool, is also a common occurrence.
Difficulty in Adapting to Severe Cold
Cold plunging delivers a shock to the system and necessitates careful consideration. Slabaugh advises individuals with preexisting lung, heart, or vascular ailments to seek their physician’s counsel before undertaking a cold plunge. Cold water can induce arterial constriction and restrict blood flow, thereby imposing additional strain on the heart and lungs.
Tips for Secure Cold Plunging
Preparing the Body
- Expose yourself to cold conditions gradually through cold showers or baths.
Rather than immediately plunging into cold water, progressively acclimate to it (or, more accurately, to the cold temperatures). Slabaugh delineated a gradual acclimatization approach. Begin with water at approximately 60 degrees.
Slabaugh recommends limiting initial cold bath sessions to 1-2 minutes to allow for adaptation. Subsequently, you may prolong submersion duration or decrease the water temperature.
- Stay hydrated and well nourished.
Armour advocates for “ample fluid intake both before and after cold plunging to sustain hydration and foster proficient circulation.”
Consuming nourishing foods will equip your body with the requisite resilience to endure the shock of cold water.
Selecting the Appropriate Environment
- Natural Waters or Controlled Environments?
Identify the option that aligns best with your needs. Individuals with heightened cold sensitivity might benefit from an at-home setup, enabling precise temperature regulation. This proves especially advantageous for those new to cold plunging.
The availability of natural cold-water sources fluctuates seasonally and regionally. Consult the National Weather Service or your local department of natural resources for current water temperature updates. Alternatively, use your own water thermometer for an immediate temperature reading upon arrival.
- Verify water purity and swimming safety.
Prioritize locations conventionally designated for swimming during warmer periods, like local beaches. This minimizes the risks of encountering submerged obstacles and ensures secure swimming parameters.
Ensuring Proper Technique
- Enter the water slowly and practice controlled breathing.
The University of Utah advocates gradual entry into the water, as opposed to reckless diving. This is especially relevant for novice cold plungers. Maintain your head above the water’s surface to preempt inhalation if you gasp from the sudden shock.
- Limit cold water exposure.
Slabaugh recommends “limiting cold-water therapy immersion to 15 minutes total to preclude a significant decline in core body temperature.”
Post-Plunge Precautions
- Warm up bit by bit with layering of clothing and hot beverages.
According to the University of Utah, immediate post-plunge warmth is critical. Don warm, layered clothing and seek shelter from the elements. Nestle near a warmth provider, such as a fire or a heating vent. Consume hot beverages.
- Acknowledge your body’s messages and seek medical care as needed.
“Pay attention to how your body is reacting to cold immersion, and if you face any signs you are not comfortable, or notice some distress; stop immediately,” Armour said.
Prior consultation with a healthcare professional before engaging in cold plunging remains paramount. Post-plunge, vigilantly monitor for frostbite indications, such as loss of sensation or color alterations in bodily extremities.