Cold Plunge: Hype or Science?
Cold plunges are having a moment. We are seeing more and more people touting the health benefits of cold exposure on social media. Claiming improved mood, energy, focus, metabolism, and more. The research into the benefits of cold hydrotherapy (water therapy) and is showing promise, though like with many topics more robust studies need to be performed. Hydrotherapy (“water therapy”) has likely been used since humankind has existed. It is one of the foundational therapies used in naturopathic medicine.
Cold water immersion benefits include:
- Increase metabolism
- The body has to burn calories to increase core body temperature. Physiologically there is a shift from white adipose to brown adipose (fat) tissue. Brown adipose tissue is more metabolically active compared to white which is the storage form of fat.
- Improves cardiovascular disease risk factor markers
- Cold water immersion leads to changes in heart rate, respiratory rate, and blood pressure. Studies show cardiometabolic protection compared to controls with improved lipid markers and inflammatory markers.
- Improves mood and focus
- Increased release of dopamine, beta-endorphin, and noradrenaline has been demonstrated with cold water immersion. Dopamine helps with positive emotions, feeling motivated, alert, and improves memory/focus.
- Physical recovery
- A meta-analysis showed improved muscle recovery after cold water immersion. The studies demonstrated decreased muscle soreness, improved perceived levels of recovery, and positive outcomes for muscle power. Most benefits were from shorter and colder immersions.
Local application of cold hydrotherapy:
- Decrease swelling
- Stop muscle spasms
- Decrease metabolism to affected tissue and reduce sensitivity to pain
Safety of cold plunges:
Hypothermia usually occurs at temperatures below 40 degrees F, but can occur at high temperatures, especially if submerged in water. The risk for hypothermia is increased in older adults and children. Never plunge in dangerous water. When starting cold plunge, start slow (warmer water) to prevent cold shock.
Cold water immersion protocol:
If you are ready to take the plunge it is important to do so in a safe manner. Water temperature should be uncomfortable, but safe. Start immersion for 30 seconds- 2 minutes 2-4 times per week. You can increase the amount of time in the cold water as your tolerance build. Aim for about 10 minutes per week total time in cold water.
