COLD PLUNGING BENEFITS: A DEEP DIVE INTO WELLNESS

A cold splash of water to the face is all you need to cure heartbreak, summon courage, and snap you out of a funk. That’s how it works in the movies, at least. So, does a splash of cold water a day really keep the blues away?

Health Digest says the Hollywood depiction isn’t far from the truth. According to the experts, splashing your face with cold water can help manage intense emotional arousal and calm you down when you’re feeling anxious.

If a splash of cold water to the face is beneficial, is total submersion of the body in cold water life-changing? Judging by the hashtag #coldplunge earning 1.8 billion views on TikTok, a few people seem to think so.

Here, we’ll dive deep into the frigid depths to melt away all misconceptions of cold plunges, and cover the benefits and origins, as well as different ways to capitalise on this viral health trend.

WHAT IS A COLD PLUNGE?

A cold plunge is a short, therapeutic bath in ice-cold water—it’s as straightforward as that. Cold plunging benefits are easily attainable, whether you prefer setting up your ice bath at home or dipping into the cool waters at your local beach or lake with friends.

Cold plunging is a form of cryotherapy—the technique of applying cold to relieve ailments. Pressing an ice pack on a bruise or bump, for example, is a basic form of cryotherapy. If you’re ready to take it up a notch and brave a brief icy dip, know that it may well be worth your while. The benefits of cold plunge therapy can include decreased inflammation and muscle soreness, as well as increased focus.

THE HISTORY OF THE COLD PLUNGE

Human use of cryotherapy goes back as far as 3500 BC to ancient Egypt, where a medical papyrus detailed numerous uses for cold as a therapeutic agent.

The 17th century saw the first iterations of “cold bathing,” used primarily to treat fevers but also for general aches and pains. Physician John Floyer wrote in his 1697 treatise of a “cold regimen” consisting of cold water baths to maintain “strength and spirits” in the oppressive heat of summer.

In the 1960s, D.H. Clarke was among the first to investigate cold-water immersion as a post-exercise therapy. Since then, cold water has been researched extensively for its benefits and to mitigate its dangers, such as hypothermia and cold shock.

Today, cold plunges are widely popularised by “The Iceman” himself—Wim Hof, a motivational speaker, extreme athlete and cryotherapy advocate. Wim Hof has undergone extreme feats of the human body (including climbing Mount Everest in his shorts and running a half marathon through a South African desert without a drink of water), which he credits to his disciplines around cold therapy and meditation.

Due to the vast amount of progress made in research and practice, cold plunging is accepted as safe when done correctly, and the list of benefits has expanded to include newly researched mental health improvements as well as physical gains.

COLD PLUNGE BENEFITS

Submerging even one elbow in icy cold water for an extended period is a tall ask for some. So what benefits are causing people across the globe to dunk their entire bodies into cold water every day?

Muscle recovery – According to the Cleveland Clinic, cold water constricts blood vessels, slows blood flow, and counteracts muscle soreness and swelling. If long runs or competitive sports are your thing, an ice bath can feel great after you’ve pushed your body and need to speed along your recovery.
Relief from anxiety and depression – While much of the evidence for ice baths improving mental health is anecdotal or gathered from small studies, this may be one of the most promising benefits of cold plunging. In studies carried out in the U.K., cold water immersion elevated moods, lowered blood pressure, and helped relieve symptoms of anxiety and depression to a significant degree. While more extensive studies are underway, scientists initially think that cold plunging yields a significant release of adrenaline and noradrenaline, an effect often described as a “post-swim high.”

Regulate blood sugar levels – Your body’s natural response to cold—shivering—seems to have its own benefits. While shivering, the enhanced activation of your muscles can improve your insulin sensitivity, which in turn helps your body regulate your blood sugar. These changes can last 24 to 48 hours after your icy dip.

Reduce inflammation – Cold can help reduce one-time inflammation from an injury—but what about chronic inflammation? Some studies have shown the release of anti-inflammatory markers during cold exposure, and recent animal models have shown promise for cryotherapy’s effectiveness in treating multiple sclerosis and other autoimmune diseases. Anecdotally, outdoor swimmers frequently embraced the cold waters to treat chronic pain and inflammatory conditions such as fibromyalgia, arthritis, and inflammatory bowel disease.

Benefit your skin – Who knew the cold could help you look more youthful? As it turns out, with decreased inflammation comes healthier-looking skin. Because cold exposure constricts the blood vessels underneath the skin, this can reduce puffiness and redness while increasing the skin’s firmness and tightness. Thus, cold plunges can help temporarily restore your skin’s radiance.

Ready to try cold plunging and see what all the hype’s about? Let’s take a comprehensive look at different cold plunging methods, new and old, to find the right way for you to chill out.

COLD PLUNGE METHODS: WHAT IS BEST FOR YOU?

Where and how should you cold plunge—at home or in nature? Should you withstand the cold for a long time or just enough to dunk yourself and jump out? Should you plunge daily or space out your sessions for maximum benefits?

The cold plunge’s flexibility and low barrier to entry make it an appealing activity for many. Still, it’s easy to get in over your head with all of the options available.

COLD PLUNGING IN NATURE: A COMPLETE IMMERSION

If you’re interested in cold plunging for its mental health benefits, you might opt for a dip at your local beach, lake, or swimming hole to make the most of nature’s mood-healing properties.

Getting outside and immersing in nature has been linked in multiple studies to reduced stress, improved mood, and may even provide a boost to your immune system.. Medical research conducted in Japan on shinrin-yoku, or “forest bathing”—the practice of spending time in a forest or natural environment and tuning into your surroundings—has shown being in nature can reduce blood pressure and certain stress hormones, and enhance the activity of white blood cells.

When cold plunging outdoors, remember to put your safety first. Bring a friend or join a group of plungers for additional security. Consider the water conditions and be sure of your ability and outstanding health factors before entering the water. Prepare a plan for warming up after your dip, and consider bringing a life jacket.

FREEZE YOUR BODY, NOT YOUR FUNDS: ECONOMIC AT-HOME PLUNGES

Want to take a cold plunge at home without breaking the bank on an extravagant, high-tech ice therapy tub? If you have access to a regular bathtub, taking a cold plunge is easy.

Sports medicine physicians recommend filling a bathtub halfway with cold water and adding three large bags of commercial ice. And just like that, you’re ready to submerge and reap the benefits.

For best results, the temperature of your bath should be no colder than 53 degrees Fahrenheit (11.6 degrees Celsius)—but if you’re new to ice baths, consider starting at a warmer (but still plenty cold) temperature of 68 F (20°C) to get used to the sensation and gradually work your way to lower temperatures. You can even start with a cold shower and work your way into the cold plunge tub over time once your body has started to adapt to the temperatures.

BEST COLD PLUNGE PRACTICES

These additional tips and frequently asked questions will help you maximise the benefits of your cold plunges and preserve your safety so you can dive in confidently.

How often should I cold plunge? – Contrary to popular thought, little evidence suggests that more is better when cold plunging. Cold immersion therapy isn’t a one-size-fits-all solution, so different individuals will have different tolerances and preferences regarding cold plunges. Scientists advise that plunging daily can be counterproductive, like trying to bench your maximum weight every day without recovery. Once or twice per week is enough to ease into the cold-plunging lifestyle, and frequency can eventually increase at the individual’s discretion.
How long should I stay in? – It’s best to keep your dips brisk—in temperature and duration. Experts say to start at three minutes to make sure you can tolerate it before advancing to no more than 10 minutes. Studies have shown that additional health benefits of cold plunge therapy taper off after two or three minutes anyway, meaning longer isn’t better.

Who should avoid cold plunges? – Make sure you’re using this method of cold therapy to treat regular wear and tear on your body rather than underlying, more severe conditions such as fractures or ligament tears. Additionally, cold plunges can be unsafe if you suffer from heart disease, peripheral neuropathy, or diabetes, so check with your doctor before you dip to ensure you don’t do more harm than good to your body.

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TAKE THE PLUNGE INTO A HEALTHIER 2024 WITH P.E NATION

If you want more versatility in your muscle recovery therapy, you take a cold plunge. If you want more versatility in your wardrobe for life’s hurdles, you dress in P.E Nation’s active streetwear and gym wear.

If you’re a fan of cold plunges, the Refraction Bike Short is perfect for you. Part of our Sweat to Swim collection, these shorts are designed to be worn in water—so you can jump into a cold plunge right after a hot workout hassle-free. If you need help figuring out what to wear with these shorts, you can check our biker shorts outfit guide where we dive into all our top suggestions.

Whether you’re looking for running outfits, tennis outfits, or just want to look your best for a fast-paced life, P.E Nation meets the highest standard of looks, feel, and performance to keep you active all day, every day.

Get your cold on, in style—with P.E Nation.

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