Cold water immersion, the famous cold plunge, has become very popular. MD Anderson Cancer Center offers a cautious review: some benefits are supported, others still need more research.
Possible benefits
- Muscle recovery: after endurance exercise, cold may reduce inflammation and soreness.
- Mood: very cold water releases dopamine and norepinephrine.
- Metabolism: the body burns energy to rewarm, but this does not replace exercise or a good diet.
- Immunity: some studies suggest fewer sick days, but more research is needed.
Risks
Hypothermia, cold shock and greater danger in open or moving water. Cold right after strength training may also blunt muscle gains.
How to do it sensibly
- Water no colder than 10 °C (50 °F).
- Start with 30 seconds, an arm or leg first.
- Up to 3–5 minutes per immersion.
- In a controlled setting like a bathtub, head above water.
- Afterwards, dry off and warm up straight away.
If you have heart problems, high blood pressure or asthma, talk to your doctor first.
This article is for information only and does not replace medical advice.
Source: MD Anderson – Does a cold plunge have health benefits?.
