Submitted by Shawn Radcliffe
You may have seen images of the annual Lion’s Head Polar Bear Dip, with people of all ages braving the 4 C water in Georgian Bay. While for some, this is a fun — and chilly — way to ring in the New Year, others make cold plunges a regular part of their wellness routine.
But do cold plunges, also known as cold therapy or cold-water immersion, offer any benefits? And what about the health risks? We’ll take a look at both of those questions here.
What is a cold plunge?
A cold plunge is exactly what it sounds like: a quick dip in very cold water.
This could be Lake Huron in the middle of winter. But many spas and sports clubs also have ice baths for year-round use that offer similar benefits. You can even buy a cold plunge tub for your home, with prices ranging from a few hundred to several thousand dollars.
And for those with DIY skills, you could repurpose an old wine barrel or chest freezer by filling it with ice and water. If using a chest freezer, unplug it before hopping in to avoid the risk of electrocution.
Unless you’re an experienced cold plunger, it’s best to keep it quick, around three to five minutes. Beginners can even start with one or two minutes at a time, and increase it as their body adapts.
As for the temperature range, the Cleveland Clinic recommends that those new to cold-water immersion start with water that is 10 to 15 C. People with more experience can go as low as 4 to 10 C.
You can also dip your toes in the water — literally — by taking a cold shower for a few minutes. This will help your body get used to the cold before you are ready for a full dip.
What are the benefits of cold plunges?
As long as you don’t have any underlying health problems, cold-water immersion offers a number of benefits, such as:
• Less sore muscles. Studies show that cold plunges can reduce muscle soreness when done immediately after exercise.
• Decreased inflammation. Cold-water immersion may help reduce swelling and inflammation, similar to applying ice after spraining your ankle.
However, some research suggests that cold plunges may actually increase inflammation over the short term as part of the body’s stress response. So people with pre-existing health conditions should be careful when doing cold plunges, since that initial inflammation may negatively affect their health.
• Improved quality of life. Researchers found that people who took 30- to 90-second cold showers for a month reported a higher quality of life. These effects tended to fade three months after people stop doing the cold showers.
Cold plunges may offer similar benefits. “I like to cold dip because of the euphoria I experience immediately after getting out of the water,” says Beige McIntosh, who does cold plunges even in the winter.
She finds that places along the Georgian Bay shoreline are more likely to have open water during the winter. “I like Dyers Bay, in particular, because there is relatively easy access to the water without having to hike a large distance in and out,” she says.
• Better sleep. Some research even showed that people who did cold-water immersion slept better. Although if you do it too close to bedtime, it might disrupt your sleep.
• Improved mental health. Research on the mental health benefits of cold plunges is mixed. But many people who cold plunge regularly find the practice a welcome challenge.
“I really enjoy pushing my limits to build resilience and find out what I’m truly capable of,” says McIntosh. “For me, existing in a static environment is torturous and I need to experience the intensity of nature in order to feel alive.”
“When I cold dip, I stay in the water until I can at least catch my breath,” she adds. “I think this is good training to regulate my nervous system for when I’m in challenging situations I can’t control.”
What are the risks of cold plunges?
Cold-water immersion, even for a brief time, can be potentially dangerous for people with existing medical conditions such as heart disease, high blood pressure, diabetes, poor circulation, and others. Check with your health care provider before doing a cold plunge.
Even people without an underlying medical condition should be aware of certain health risks from cold-water immersion, including:
• Hypothermia. Prolonged exposure to cold water can lower your body temperature to dangerous levels, causing symptoms such as shivering, confusion, or unconsciousness.
If while doing a cold plunge, you start shivering, feel light-headed, or have other concerning signs, it’s time to come out of the water.
• Skin damage. Staying too long in cold water, especially at near-freezing temperatures, can cause frostbite or other skin damage. McIntosh generally keeps her hands out of the water and wears neoprene boots to reduce the risk to her hands and feet.
• Breathing difficulties. Exposure to cold water can cause you to hyperventilate, which can head to dizziness or fainting.
• Cardiovascular problems. When you immerse yourself in cold water, your blood vessels constrict, which causes your blood pressure to increase and your heart to work harder. This can be dangerous for people with high blood pressure or heart conditions, or those who are at higher risk of stroke.
While cold plunges offer a number of potential benefits, go slowly and work within your own limits. And always be safe.
“It’s good to remember that cold dipping can be risky,” says McIntosh, “so going with a friend is important, especially for beginners.”
Shawn Radcliffe is a Health & Science Journalist and Yoga Teacher. He lives in Tobermory, ON.
