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
This means slower muscle recovery and less strength gain
2. Can be dangerous for some people
Sudden cold water can shock the body especially for those with heart problems
It may cause the heart rate and blood pressure to go up quickly as the body tries to compensate for the sudden dip in temperature
Not safe for everyone especially older adults or people with health conditions
Should be avoided by children as a safety precaution as their body temperatures are lower than adults
3. May reduce muscle growth after strength training
Cold water slows blood flow to muscles
This can lower protein delivery needed for muscle repair
A study from Maastricht University found that cold plunges right after lifting weights reduced muscle growth
Similar results were seen in other studies showing slower gains in strength and size
What to Keep in Mind
Cold plunges can be a great tool for boosting recovery and mental freshness but they’re not a cure-all.
Like many health practices the benefits depend on how and when you use them. If you’re doing strength training and aiming to build muscle it’s better to avoid jumping into cold water right after your workout. That’s because the cold may interfere with the muscle repair and growth process.
It’s also good to think about your surroundings and your body. A cold plunge might feel amazing on a hot humid day but it can be too much for your body during cooler rainy days or if you’re feeling unwell. Listen to how your body reacts and don’t force it.
As with anything in health, balance is key. You don’t need to plunge every day to see benefits and there’s no need to push yourself to extremes. Try it a few times to see how you feel and always check with a doctor if you have health conditions.
Sources:
Washington Post: Are cold plunges good for you? Here's what the science says
News.com.au: Fact or fad Ice baths are on the rise but do they really work
Verywell Health: What Happens to Your Calorie Burn When You're Cold
MSN: Are cold plunges good for you Here's what the science says
Check out Dr. Eddie Ramirez's social medias for expert health news:
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