When you remember a bath or wellness retreat, a picture of a sauna, steam bath or hot tub may come to mind. But a freezing cold bath? Not so much. So why are so many people adding cold plunges or ice baths into their wellness routines? How has sitting for several minutes in an ice bath become such a hot activity, so popular among athletes and even gym-goers?
A cold plunge is a form of hydrotherapy which includes immersion of the body in cold water for a short time, usually between 1 to 5 minutes. For maximum benefits, athletes typically take a cold plunge within 2 hours after their workout to maximise recovery and increase muscle building.
Also called an ice bath, cold plunges come with many benefits, which we will talk about in this blog. Keep reading to learn more about cold plunging, its benefits, and what you should avoid after taking one.
Table of Contents
- What Is Cold Plunging? Know Its Effects On Mind & Body
- 10 Cold Plunging Benefits: Are Cold Plunges Actually Good For You?
- What Not To Do After a Cold Plunge: Mistakes To Avoid
- Does Cold Plunge Burn Fat?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Is Cold Plunging? Know Its Effects On Mind & Body
Cold plunging, as the name suggests, involves immersing your body in cold water. Simply put, a cold plunge — also known as an ice bath or cold water immersion — is all about intentionally exposing your body to ice-cold water for various health benefits. The temperature of these ice baths is typically between 7-15°C (45-60°F).
Cold plunges are often used for muscle recovery after intense physical activity or an especially taxing workout. They help prevent muscle soreness after exercise and even improve circulation in the body, but that’s not all! As you’ll discover in the next section, cold plunges also come with many mental health benefits — from boosting one’s mood to helping with stress management; many people swear by the benefits of an ice bath.
Whether it’s in a natural body of water like a lake or in a specially designed ice bath, cold plunging has gained popularity for its potential health perks, which will be discussed in the next section.
Also Read: 14 Foods That Purify Blood! Improve Your Health With Simple Dietary Addition
10 Cold Plunging Benefits: Are Cold Plunges Actually Good For You?
Here are some benefits of cold plunging you can expect:
1. Activates Immune System — helps your body recover & fight infections
Research shows that low temperatures (like the ones we’re exposed to in cold plunges) trigger a mild stress response in the body, which can activate our immune response. This helps your body better fight off infections and recover from physical stress.
2. Mood-Boosting Power — enter the realm of relaxation
Exposure to any type of cold activates your response or flight-or-fight response. Although it may sound like a bad thing for your mood, it’s not! After dealing with the flight-or-fight response, your body enters a state of relaxation. This leads to an increase in the feel-good hormones called endorphins, which can increase your mood and make you feel alert.
3. Has Anti-Inflammatory Properties — reduces swelling & pain
Exposure to very low temperatures reduces inflammation and can help fight pain and swelling related to inflammation. There is evidence that cold plunges and even cold showers can help reduce pain and inflammation in people with inflammatory arthritis.
4. Reduces Muscle Soreness — speeds up muscle recovery!
Cold plunging has the ability to reduce muscle soreness. This happens due to the constricting of blood vessels and the anti-inflammatory benefits of ice baths. After a cold plunge, your blood flow returns to the muscles, which helps flush out toxins and deliver fresh oxygen and nutrients to your muscles, which speeds up muscle recovery by promoting muscle repair and reducing soreness.
Also Read: Fuel Your Workout With These 7 Top Foods For Muscle Recovery And Growth
5. Stimulates Metabolism — more fat burn = higher metabolic rate
Cold plunges can help stimulate your metabolism by activating brown fat, which is a type of fat that burns calories to generate heat. Because the body works harder to maintain its core temperature in the cold, our calorie burn increases in a cold plunge, and this potentially boosts the overall metabolic rate.
6. Regulates Body Temperature — cool down!
If you have just worked out a sweat, a cold plunge can offer a quick way to cool your body down. The cold water helps bring your core temperature back to normal, aiding in recovery. However, it's important not to stay in the ice bath for too long as that may lower your body temperature too much, which can lead to hypothermia, frostbite, or other cold-related injuries.
Also Read: 8 Effective Tips To Prevent Muscle Soreness After Exercise Easily!
7. Helps You Sleep Better — relax and dream on!
Cold plunging can significantly enhance your sleep quality by lowering your body temperature, which triggers the release of melatonin, a hormone that promotes sleep. This cooling effect helps prepare your body for rest, making it easier to fall asleep and stay asleep.
Cold therapy can soothe inflammation and reduce discomfort, creating a more relaxing environment for a restful night. Regular cold plunges may also help regulate your circadian rhythm, contributing to better overall sleep patterns.
8. Increases Mental Focus & Clarity — sharpen your mind
The shock of cold plunges can activate your nervous system, forcing you to stay alert and present. This can sharpen your mental focus and improve concentration and mental clarity. Over time, regular cold exposure can train your mind to stay focused, even in stressful situations.
9. Improves Insulin Sensitivity — regulates blood sugar
According to an overview of 2022, many studies have shown that cold plunges or cold immersion can potentially improve insulin sensitivity and reduce insulin resistance by activating brown fat, which helps regulate blood sugar.
10. Reduces Physical Pain — manage muscle discomfort
According to many studies, cold plunging can reduce swelling. They also numb our nerve endings and reduce inflammation, providing relief from physical pain. This makes them effective for managing injuries or muscle discomfort after intense exercise.
Also Read: 20 Foods That Increase BMR & Ways To Boost Metabolism Naturally!
What Not To Do After a Cold Plunge: Mistakes To Avoid
It might seem tempting (especially in winter) to jump into a hot shower or stand in front of a heater right after a cold plunge, but by doing that, you’d be shocking your body — and not in a good way. Here are some things you should avoid doing after taking an ice bath:
Key points to remember after a cold plunge: |
| 1. Do not heat up too fast: Avoid hot showers, saunas, or rapidly changing temperatures right after a cold plunge. |
| 2. Don't stay wet: Dry a towel and put on warm clothes to prevent getting sick. |
| 3. Do not engage in strenuous activities: Avoid heavy exercise or intense training immediately after a cold dive because your body is still adapting. |
| 4. Don't ignore your body: If you feel deleted or well, stop the cold drop and seek medical attention if necessary. |
Also Read: 20 Best Stretch Exercises After A Workout For Full-Body Recovery!
Does Cold Plunge Burn Fat?
Cold plunges or ice baths can stimulate your body’s metabolism by activating brown fat, which burns calories to generate heat. This process, known as thermogenesis, can increase your energy expenditure and potentially help with calorie burning.
However, you cannot rely solely on cold plunges for any significant fat loss. For fat loss, the most important factors are diet and exercise. So, if you want to lose a significant amount of fat, you need to commit to a balanced diet with a calorie deficit and do regular exercise. You can add cold plunges to boost your progress but don’t rely solely on this therapy.
Additionally, you can also try ToneOp’s Diet+Fitness Weight Loss Plan for fat loss that lasts! Our two experts will provide a personalised region-based plan with a sustainable diet and live workout and yoga sessions!
Expert’s Advice
Cold plunges can be a transformative experience and provide a number of physical and mental health benefits. However, it is necessary to approach it gradually and with caution, allowing your body to acclimatise over time. Although cold plunges have many advantages, they do not substitute medical care for treating any condition or replace diet and exercise for fat loss.
Health Expert
Lavina Chauhan
The Final Say
Cold plunges are gaining popularity for improving health and well-being. They can help with muscle recovery, enhance mood, increase metabolism, reduce inflammation and more. Incorporating cold plunges into your wellness routine can be a game-changer for both physical and mental health. Whether you're an athlete seeking faster recovery or simply looking to boost your mood, the benefits are undeniable.
FAQs
1. Are cold plunges worth it?
Yes, cold plunges are definitely worth it. They give you benefits like inflammation reduction, enhanced muscle recovery, improved mental clarity, and more.
2. How long should you wait for a shower after a cold plunge?
It’s best to wait at least 10-15 minutes after a cold plunge before taking a shower, allowing your body to gradually return to a normal temperature.
3. Can you eat after a cold plunge?
Yes, you can have a small snack after a cold plunge, but it’s best to wait a little while to let your body return to a normal temperature before eating a full meal.
References
- https://health.clevelandclinic.org/what-to-know-about-cold-plunges
- https://www.health.com/cold-plunging-8424040
- https://www.ndtv.com/health/what-is-a-cold-plunge-here-are-10-benefits-of-taking-an-ice-cold-bath-5056121
- https://www.henryford.com/blog/2024/11/the-health-benefits-of-a-cold-plunge
- https://www.vailhealth.org/news/the-invigorating-science-behind-cold-plunge-and-its-surprising-health-benefits
- https://icetubs.com/blogs/what-to-do-after-cold-plunge
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