Cold plunges, also known as cold-water immersion, have surged in popularity, praised by wellness enthusiasts and athletes for their refreshing and therapeutic effects. From boosting circulation and reducing inflammation to potentially improving mental health, there’s a lot of buzz around their purported benefits. But while plunging into icy water can be an exhilarating practice, it’s not without risks.
In this blog, we’ll explore whether cold plunges are safe, weigh their potential health benefits, and discuss the precautions you should consider before taking the plunge. Whether you’re curious about adding cold immersion to your wellness routine or want to know more about the science behind it, read on to make an informed choice.
Why Cold Plunge?
Cold plunging is a new trend in the health industry, but what exactly is it, and why is it so popular? A cold plunge or ice bath involves submerging your entire body into cold water (about 50–60℉) for a short period of time. Sessions can last anywhere from 30 seconds to 10 minutes, depending on how often you’ve plunged before and your health goals. Cold plunging can occur in a bathtub with icy water, cold plunge tubs, or even a natural body of water.
Several health enthusiasts swear by cold plunging due to its immense benefits. Here are a few things you could experience from taking the plunge into frigid waters:
- Enhanced muscle recovery
- Boosted mood
- Improved circulation
- Better mental clarity and focus
- Reduced inflammation
- Mental resilience
- Enhanced heart health
Much evidence supports the benefits of cold plunging, but before embarking on this journey to better health, it’s essential to consider the risks involved.
5 Cold Plunge Risks
Here are 5 risks to consider before cold plunging:
1. Fast Breathing
When you immerse yourself in cold water, your body may be shocked. Your airways may tighten, making breathing difficult and out of control. If you struggle with any respiratory condition, like asthma, consult with a healthcare professional before trying a cold plunge.
2. Cardiovascular Stress
Immediate frigid water exposure spikes your heart rate and can increase your blood pressure. This could be problematic if you have or have had heart conditions. If you’re experiencing a heart condition or have had one in the past, talk with a doctor before doing a cold plunge or consider skipping it.
3. Hypothermia
Extended periods of cold-water exposure can cause hypothermia, which could become a medical emergency in severe cases. Symptoms of hypothermia include slurred speech, drowsiness, shallow breathing, and confusion. Keep cold plunges short and only within a few minutes to avoid hypothermia.
4. Muscle Cramps or Shocks
Cold water shocks your body, which could cause less blood flow in your hands and feet, making it hard to control movement. You may also experience sudden muscle cramps or disorientation. To avoid this, start cold plunging in warmer temperatures before working in frigid ones. Keep your cold plunge sessions short, always listen to your body, and pay attention to how your body feels.
5. Drowning
With some of these risks, there is a higher chance of drowning, although very rare. This can especially happen if you’re cold plunging in a natural body of water like a lake or river.
Who Shouldn’t Cold Plunge?
For some people, cold plunging isn’t safe. If you’re experiencing the following conditions, talk with a medical professional first, or don’t cold plunge for your own safety:
- Heart conditions
- Diabetes
- Poor blood flow
- High blood pressure
- Raynaud’s phenomenon, which affects blood flow to your fingers
- Venous stasis, which affects blood flow to your legs
- Peripheral neuropathy
If you’re pregnant, it’s usually safe to cold plunge, but it’s best to consider how you’re feeling before doing so. Additionally, many people wonder if it’s safe to cold plunge while sick, depending on your symptoms. It may be okay to plunge if your symptoms are mild, but if they’re more severe, wait until you’ve fully recovered.
Are Cold Plunges Safe? Here’s How to Do It Without Risking Your Health
Cold plunges are generally safe unless you’re experiencing the conditions listed above. However, there is a right way to plunge that ensures you’re doing it safely. Here’s a step-by-step guide to cold plunge with safety in mind:
Step 1: If you want extra precautions, check with your doctor before taking the plunge. A cold plunge may not be the best idea if you have a heart condition or asthma.
Step 2: Next, set a new pair of clothes and a clean towel near the area you’re plunging, ensuring you can warm up quickly after your session. Prepare your mind for what’s to come—it will undoubtedly be quite shockingly cold to your system.
Step 3: To prepare your ice bath, fill a bathtub halfway with cold water and add a few large bags of ice. Try to get the tub to a temperature of 50–60℉. If you’re new to plunging, start with warmer water and work your way up to frigid temperatures.
Step 4: Whether using a DIY ice bath, a cold plunge tub, or the natural outdoors, it’s time to step into the waters. Slowly immerse yourself in the cool water, taking deep breaths as you go deeper. During this time, focus on your breath, taking deep inhales and exhales, which prevents hyperventilation.
Step 5: Exit slowly and grab your towel after sitting in the cold water for a few minutes. Let your body gradually return to its natural temperature, then put on fresh clothes and enjoy the benefits of the plunge.
If you’re using a natural body of water to cold plunge, here are a few safety tips to keep in mind:
- Ensure the water is clean, safe for swimming, and doesn’t have a strong current
- Bring a buddy or go with a group of experienced plungers
- Check the water temperature before immersing yourself
- Don’t go into the water deeper than your waist or chest
- Always keep your head above water
When you’re cold plunging, listen to your body. Don’t push yourself too hard and risk getting hypothermia. If you’re hesitant, plunge with someone who’s done it before and can show you the ropes. To learn more about cold plunge, read this article for an easy experience.
Cold Plunge With Specialized Tubs From Tubzz
If you’ve researched cold plunging and determined it’s safe for you, investing in a tub that will adequately do the job is best. Save yourself time from making your own icy bath or finding a body of water outside, and invest in customized cold plunging tubs from Tubzz. Our state-of-the-art cold plunging tubs are perfect for your next at-home spa day, with an optional Bluetooth speaker, an anti-freeze system, grab bars and more. Schedule an appointment at our showroom to experience the difference our cold plunge tubs can make for your wellness routine.
