From the Guidelines
Cold plunging is a highly effective method for rapidly reducing body temperature and improving outcomes in cases of heat stroke, with the most recent and highest quality study recommending active cooling methods, such as cold-water immersion, over passive cooling 1.
Benefits of Cold Plunging
The benefits of cold plunging include:
- Reduced inflammation and improved recovery after exercise
- Enhanced circulation and potential mood improvement
- Strengthened immune system through hormetic stress and improved cold tolerance over time
- Activation of the body's natural stress response systems, creating beneficial adaptations that improve overall resilience and recovery capacity
Recommendations for Cold Plunging
When immersing yourself in cold water, it is recommended to:
- Start with temperatures between 50-59°F (10-15°C) for 2-5 minutes
- Begin with 30-second immersions and gradually build up tolerance, always listening to your body
- Consult a healthcare provider before trying cold plunging if you have cardiovascular conditions, Raynaud's disease, or are pregnant
Evidence Supporting Cold Plunging
A recent study published in Critical Care Medicine found that active cooling methods, such as cold-water immersion, result in the fastest rate of temperature reduction and shortest time to target temperature (< 39°C) 1. Another study published in the British Journal of Sports Medicine highlighted the importance of rapid cooling in cases of exertional heatstroke, with full-body ice water immersion being the most effective immediate treatment, resulting in fatality rates close to zero if the body temperature is brought to less than 40.0°C within 30 min after collapse 1.
Key Considerations
- Cold plunging should be done under proper supervision and with caution, especially for individuals with certain medical conditions
- The practice works by activating the body's natural stress response systems, creating beneficial adaptations that improve overall resilience and recovery capacity
- Regular cold plunging may lead to improved overall health and well-being, but more research is needed to fully understand its effects.
From the Research
Benefits of Cold Plunge
- Reduced muscle soreness: Cold-water immersion has been shown to reduce muscle soreness after exercise 2, 3, 4, 5.
- Improved recovery: Cold-water immersion can improve recovery after high-intensity exercise, reducing fatigue and improving perceived feelings of recovery 3, 4, 5.
- Enhanced athletic performance: Cold-water immersion can improve muscular power and endurance performance after exercise 3, 4.
- Reduced inflammation: Cold-water immersion can reduce inflammation and muscle damage after exercise, as measured by markers such as creatine kinase and C-reactive protein 3, 4.
Optimal Parameters for Cold Plunge
- Water temperature: The optimal water temperature for cold-water immersion is still unclear, but temperatures between 10-15°C have been shown to be effective 2, 5.
- Immersion time: Short to medium immersion times (10-20 minutes) have been shown to be effective for reducing muscle soreness and improving recovery 5.
- Type of exercise: Cold-water immersion has been shown to be effective for reducing muscle soreness and improving recovery after endurance and resistance exercises 5.
- Protocol: Continuous or intermittent cold-water immersion protocols have been shown to be effective, but the optimal protocol is still unclear 5.
Comparison to Other Recovery Methods
- Cold-water immersion vs. passive recovery: Cold-water immersion has been shown to be more effective than passive recovery for reducing muscle soreness and improving recovery 2, 3, 4.
- Cold-water immersion vs. contrast water therapy: Cold-water immersion has been shown to be more effective than contrast water therapy for reducing muscle soreness and improving recovery after team sports 6.