Would you immerse your body in ice-cold water if it had health benefits?
Most people say it’s out of the question. After all, sitting in freezing water is, well, uncomfortable. But others consider cold water immersion—commonly known as cold plunging—an effective alternative therapy with some very tangible health benefits.
“We hear anecdotally that cold plunging can reduce local and systemic pain and inflammation, accelerate muscle recovery, improve metabolism, circulation, and immunity, and even boost mental clarity,” says Dr. Joseph Wong, a sports medicine physician at Atlantic Health System. “But the research is still ongoing, and if cold plunging is not done properly, there are some potential risks.”
How Does Cold Plunging Work?
When the body is immersed in cold water, the sudden exposure shocks the central nervous system and releases hormones to produce a stress response. It triggers blood vessels to constrict and causes blood to rush to the body’s core to protect its vital organs.
All of this slows down physiologic processes while maintaining the body’s core temperature — and may stimulate healing.
Current guidelines say the water temperature should be between 50 to 60 degrees Fahrenheit, depending on what you can tolerate. The plunge should last no more than two or three minutes, as anything longer can trigger potential risks, including hypothermia.
Are There Any Risks?
Dr. Wong cautions people not to stay in cold water for more than two to three minutes. Any longer can dangerously reduce the body’s core temperature and cause cardiac stress or other potential risks such as hyperventilation, muscle cramping, and even drowning.
He also explains that if you have compromised health, any preexisting heart conditions, or a low fitness level, you should discuss cold water immersion modalities with your physician or medical provider first.
“When it comes to healing and recovery, cryotherapy in its various forms has long been a mainstay treatment for acute injury,” says Dr. Wong. “A simple example of using ice massage to bring quick relief to painful joints can have significant analgesic benefits—without a full body plunge.”
Cold Therapy: Part of an Overall Healing Plan
Cold plunge therapy should be used under the guidance of a health care professional and in conjunction with your overall rehabilitation program and goals. So, before you consider winter swims, ice baths, or cryochambers, talk with your doctor.
“Cryotherapy doesn’t provide complete resolution to chronic pain issues,” says Dr. Wong, “but a cold-water shock may release endorphins, which are the body's natural painkillers and mood enhancers. This can reduce stress and lead to a better mindset.”.
“For those who cold plunge daily each morning, it can provide them with a sense of accomplishment and mental clarity so they’re ready to go about their day.”
Be Proactive About Your Health
To stay safe and healthy, it's good to have a primary care provider who knows and understands your health history and wellness goals.