A recent review suggests that cold plunges may offer benefits beyond workout recovery, including improved sleep, reduced stress, and a stronger immune system. However, more research is needed to confirm these findings and determine optimal practices.
Cold plunging, the practice of immersing oneself in cold water for a short period, has gained significant traction in recent years, particularly among fitness enthusiasts. While social media is rife with individuals showcasing their cold-water adventures, the scientific evidence supporting the purported benefits has been somewhat limited.
However, a recent research review published in PLOS ONE sheds light on the potential advantages of cold plunges, suggesting not only their effectiveness in reducing exercise-related inflammation but also their possible impact on sleep quality, stress levels, and immune function. The review analyzed 11 studies encompassing a total of 3,177 participants, who underwent cold-water interventions in baths or showers ranging from 41 to 59 degrees Fahrenheit for durations of 20 seconds to two hours. While the studies did not reveal immediate effects on stress or immune function following cold-water exposure, they observed improvements in these areas within 24 to 48 hours.One noteworthy finding was that cold-water immersion temporarily increased inflammation. Nevertheless, the researchers emphasized that this brief spike was the body's natural response to cold as a stressor. They posited that this transient inflammation actually facilitated the body's adaptation and recovery process, akin to how muscle damage from strength training promotes muscle growth. The review highlighted a study where individuals who regularly took cold showers experienced a 29 percent reduction in sick days compared to those who did not engage in cold exposure. This suggests a potential link between cold plunges and enhanced immune resilience.Despite the promising findings, the researchers acknowledged limitations in the existing research. Notably, most studies on cold plunges have relatively small sample sizes, and there is a lack of randomized, controlled trials and studies with more diverse participant populations. As a result, more extensive research is warranted to solidify the evidence base and provide more definitive recommendations regarding the optimal duration and water temperature for cold plunges. Tracy Zaslow, M.D., a primary care sports medicine specialist at Cedars-Sinai Orthopaedics, cautioned that the popularity of cold-water exposure has outpaced scientific investigation. She emphasized the need for further research to determine the ideal cold plunge parameters and potential long-term effects.While Zaslow acknowledged the potential benefits of cold plunges, she stressed the importance of consulting with a healthcare professional before embarking on this practice, especially for individuals with cardiovascular concerns. Cold exposure carries inherent risks, including frostbite, hypothermia, heart arrhythmias, and even heart attacks. It is crucial to prioritize safety and seek medical guidance to ensure that any potential health benefits are not overshadowed by adverse effects
Cold Plunge Health Benefits Inflammation Immune System Stress Reduction Research Workout Recovery
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How far can a person run without stopping?Skyler Ware is a freelance science journalist covering chemistry, biology, paleontology and Earth science. She was a 2023 AAAS Mass Media Science and Engineering Fellow at Science News. Her work has also appeared in Science News Explores, ZME Science and Chembites, among others. Skyler has a Ph.D. in chemistry from Caltech.
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