What Is Cold Plunge Therapy?

Cold plunge therapy is currently a hot trend in which people get into a tub full of chilly water. If you've seen some internet videos of individuals cold plunging, you're probably wondering what it is and why they do it. Take note that even many athletes and fitness enthusiasts practice this technique.

So, get a better understanding of it in this article. Find out what cold plunging is and how it works. Most importantly, discover the reasons why many people do it today. Use this to make an informed decision whether it would suit you and your needs.

What Is Cold Plunge Therapy?

It’s a cryotherapy practice where an individual immerses or practically plunges their body into cold water. It’s also known as cold water therapy and cold water immersion. This is a technique in which you expose your body to freezing temperatures, which are usually less than 60°F and can be as low as 38°F. Plus, it’s done inside a particular tub for a short period of time.

How Does It Work?

You can do it in different locations, either indoors or outdoors. Basically, you will fill up a specially designed-tub or tank with water. You can either use the tub to reduce the water temperature or use ice. Once it’s at the optimal temperature, you then get into the water slowly. However, keep in mind to not rush getting into the water since the cold can cause shock to your body.

Benefits of Cold Plunging

All kinds of people do cold plunges regularly because of its various benefits for health and overall well-being and wellness. If you’re looking for a reason to try it, here are some:

Reduces Inflammation and Soreness

The cold temperature of the water causes the blood vessels to constrict. This reduces the blood flow to sore areas of your body or areas of inflammation. This helps relieve some of the swelling and soreness you feel, especially in your muscles. It’s one major reason why athletes do cold plunging.

Furthermore, some studies found the effectiveness of cold plunges in reducing inflammation and delayed onset muscle soreness (DOMS). Take note that DOMS is the soreness you feel one to two days after an intense exercise session.

Relieves Stress and Boosts Mood

Many people experience stress and anxiety, and cold plunging is a way to release these feelings. It can boost your mood and improve focus, resulting in a battery quality of life. Immersing your body in cold temperatures could help “snap” your brain into focus.

A study even found that people who plunged at 57°F experienced a 250% increase in dopamine levels, which is the “feel-good” hormone of the body. It also resulted in a 530% increase in noradrenaline levels, which is related to the body’s “fight-or-flight” response that lasted for several hours.

With less stress, your overall mood will improve. It’s also one main reason why even many non-athletic people practice cold plunging.

Improves Recovery

Cold plunging aids recovery because it reduces inflammation and soreness in the body, especially the muscles. Many athletes and fitness enthusiasts utilize it as a workout recovery tool or technique, allowing them to recover after a hard exercise. This is why you commonly see athletes, like basketball players, do ice baths after their intense routines.

Additionally, based on a review of the Journal of Sports Medicine, cold water immersion was an effective tool after high-intensity exercises. It’s noted that people who used it also had lower levels of muscle damage and DOMS compared to people who only used passive recovery.

Helps With Sleep

This benefit is mostly anecdotal and is simply a byproduct of the stress relief benefit of cold plunging. When you feel better as a whole, with less stress and anxiety, your body and mind can relax. At the same time, cold plunging helps with soreness, resulting in less fatigue. The combination of these benefits can help people sleep better.

Improves Immune System

A Netherlands study found that cold water exposure led to fewer sick days taken at work. It has over 3000 participants divided into two groups: an only-warm shower group and a warm shower group that ends with 30-90 seconds of cold water. The latter group took 29% fewer sick days compared to the other group.

Boosts Metabolism

When you feel extremely cold, your body tends to shiver. This is to generate extra heat in the body to deal with the cold. But, according to researchers, this shivering can also help increase the body’s metabolic rate. At the same time, they also note that when the body is extremely cold, blood flows to your brown adipose tissue. This is the brown fat that helps burn calories, resulting in a boosted metabolism and even helps with weight loss.

Reduces Body Temperature

The core body temperature increases when exercising, resulting in feeling hot and sweaty. One of the best ways to cool down is through a quick cold plunging session. The cold water can bring your core temperature back down quickly. Some marathon runners even use ice baths as emergency treatments for heat injuries. However, keep in mind not to stay too long in the water—it can lower your core body temperature too much.

When Should You Do Cold Plunging?

With all these studied benefits, here are the most solid reasons you should try cold plunging:

• If you want to gain strength or muscle
• If you want to reduce your muscle soreness after your workouts
• If you want to recover faster and perform better in your sports
• If you want to enjoy the mental benefits of the practice

Conclusion

Cold plunging is seen by many as a type of therapy and treatment for a variety of health problems—mental, physical, or emotional. Ultimately, anyone can try it for a variety of reasons. However, make sure to not overdo it and learn how to properly practice it.

Additionally, you’ll need your own equipment for that. You can check out our cold plunge tub collection for the best options. We offer high-quality products you can use to try and enjoy plunging wherever you are!