coldplunge

Cold plunge refers to the practice of immersing the body in cold water, typically in a tub, pool, or purpose-built plunge pool, for recovery, conditioning, or therapeutic purposes. Common temperatures range from about 1–15°C (34–59°F), with sessions lasting from 30 seconds up to several minutes. The term is often used interchangeably with ice baths, though some practitioners distinguish cold plunges by longer immersion at very cold temperatures rather than brief exposures to ice-cold water.

Origins and use: Cold immersion has roots in hydrotherapy traditions and is widely adopted in athletic training, military rehabilitation, and wellness practices. Both commercial facilities and DIY setups exist in gyms and homes. It may be performed after workouts, as part of a recovery routine, or for acclimation to cold exposure in certain disciplines.

Effects and evidence: Reported benefits include reduced perceived muscle soreness, lowered inflammation, and heightened alertness or mood. However, scientific findings are mixed, with effect sizes varying by protocol, population, and outcome measured. A cold plunge is not a universal remedy and should be considered as one component among broader recovery and conditioning strategies.

Safety and guidance: Potential risks include cold shock, hypothermia, and cardiac rhythm disturbances, particularly for individuals with heart or vascular conditions. Avoid alcohol before immersion, do not immerse with open wounds, and never undertake a cold plunge alone. Start with short exposures at milder temperatures and gradually increase duration. Have warm clothing and a safe exit available, and consult a clinician if there is any cardiovascular concern or other health issues. After immersion, warm up gradually and hydrate.