From the Guidelines
Cold plunging is recommended for reducing inflammation and enhancing recovery after exercise, but it should be done with caution and under the guidance of a healthcare professional, especially for individuals with certain medical conditions, as evidenced by the most recent study in 2025 1. When considering cold plunging, it's essential to prioritize morbidity, mortality, and quality of life as outcomes. The most recent and highest-quality study, published in 2025 in the journal Critical Care Medicine 1, provides guidelines for the treatment of heat stroke, which can be applied to cold plunging.
Key Considerations
- Cold plunging involves immersing the body in cold water (typically 50-59°F/10-15°C) for short periods, usually 1-3 minutes for beginners and up to 10 minutes for experienced practitioners.
- It's crucial to start with 30-second immersions and gradually increase duration as the body adapts.
- For best results, practice 2-3 times weekly, focusing on controlled breathing throughout the experience.
- Before plunging, warm up with light exercise and afterward, dry off quickly and dress warmly.
Benefits and Risks
- Cold plunges work by triggering vasoconstriction (narrowing of blood vessels), followed by vasodilation when exiting the water, improving circulation.
- This practice may reduce inflammation, enhance recovery after exercise, boost mood through endorphin release, and strengthen the immune system by increasing white blood cell production.
- However, people with cardiovascular conditions, Raynaud's disease, or who are pregnant should consult a doctor before trying cold plunges.
Evidence-Based Recommendations
- The 2025 study 1 emphasizes the importance of achieving a faster cooling rate (≥ 0.155°C/min) and reaching the target temperature within 30 minutes to improve survival and neurologic function in patients with heat stroke.
- While the study focuses on heat stroke treatment, its findings can be applied to cold plunging, highlighting the need for careful temperature control and monitoring.
- The study also notes that medications that affect temperature control may be beneficial in certain cases, but this should be discussed with a healthcare professional 1.
From the Research
Benefits of Cold Plunge
- Cold water immersion (CWI) has been shown to have various benefits, including reducing inflammation and improving insulin sensitivity 2, 3
- CWI may also have a protective effect against cardiovascular, obesity, and other metabolic diseases 3
- Cold exposure, such as cold water immersion, has been found to enhance parasympathetic nervous activity, which can lead to improved heart rate variability and reduced heart rate 4
Risks of Cold Plunge
- Cold water swimming can be risky, especially for inexperienced individuals, due to the initial neurogenic cold shock response or progressive decrease in swimming efficiency or hypothermia 5
- Hypothermia can have serious consequences, including death, if not treated promptly and properly 6
Physiological Responses to Cold Plunge
- CWI can cause significant effects on various physiological and biochemical parameters, including reduced body adipose tissue and improved insulin sensitivity 3
- Cold exposure can also lead to changes in cardiovascular and cardiac autonomic control responses, including increased heart rate variability and reduced heart rate 4
- The effects of cold exposure on physiological responses can depend on individual characteristics and the cooling techniques used 4