Cold Plunges: Pros and Cons
Many people say they feel better and healthier after sitting in cold water. But what does science say? Let’s look at the health benefits and downsides of cold plunges based on recent articles.
Cold Plunges: Pros and Cons
Cold plunges, also called ice baths, are getting popular. Mostly in part through movements such as the Wim Hof method, and research suggesting that it could trigger brown fat to burn more calories.
Many people say they feel better and healthier after sitting in cold water. But what does science say? Let’s look at the health benefits and downsides of cold plunges based on recent articles.
Performing a Cold Plunge
A cold plunge is when you sit or dip your body into very cold water, usually around 10 to 15 degrees Celsius. Some people do it after exercise. Others do it in the morning to feel fresh. It has become a trend on social media and in wellness centres.
The Pros:
1. Reduces muscle soreness
Cold plunges can help reduce pain and delayed-onset muscle soreness (DOMS) in the muscles after intense exercise
The cold slows blood flow and helps reduce swelling
Some athletes use ice baths to feel better faster after training
2. Improves mood
Sitting in cold water may increase happy chemicals in the brain like dopamine
Some people say they feel more awake and alert after cold plunges
It may also help reduce stress and anxiety in some users
3. May boost fat burning
The body needs to work harder to stay warm in cold water
This process burns calories and may help with fat loss over time
Brown fat (a type of good fat) becomes more active in the cold
5. Reduces inflammation
Cold plunges have been found to temporarily lower inflammation in the body
This may help people with certain inflammatory conditions reduce their symptoms
The Cons:
1. May slow muscle growth
If you take a cold plunge right after lifting weights your muscles may not grow as much
The cold can block protein and blood from reaching the muscles which slows repair
