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Myth vs Fact: Is a Cold Water Plunge Actually Healthy?

The anecdotal evidence is overwhelming. A recent Time Magazine article lists story after story of people who believe annual cold-water plunges are responsible for their strong bodies and good health. But is there any evidence to support their claims? We have the real scoop.

Claims abound that cold-water plunges can improve immune function, help circulation, fight pain and inflammation and even boost libido, but not much real evidence exists to back them. Conversely, the effects of cold shock can lead to drowning, and the related sudden blood vessel constriction can trigger a heart attack or stroke in heart disease sufferers. Get more on the actual effects of the cold-water plunge in the article below.

The Supposed Benefits

Time isn’t the only publication to share the supposed health benefits of cold-water plunging. An article in the Sydney Morning Herald claims a cold-water plunge can “exercise” blood vessels and reduce overall pain and inflammation. The popular self-improvement website, Lifehack, advises cold water immersion can improve immune function, help circulation and even boost libido.

But do any real studies back these claims? It seems there may be a shred of truth to them, but that’s it. For example, one study did find cold-water immersion to have analgesic effects — but the same study also found that the results are too fleeting to be of any practical use. A meta-analysis on the beneficial effects of cold-water immersion after exercise shows a cold dunk can help with overheating and reduce the severity of delayed onset muscle soreness (DOMS).

As for the other reported benefits? The literature backing them simply doesn’t exist. Here's what else we found:

The Actual Effects

The National Council for Cold Water Safety warns about the dangers of cold-water immersion, starting with the body’s most common response: cold shock. When cold shock hits, you may lose temporary control over your breathing, failing to hold your breath and succumbing to an irresistible urge to gasp or hyperventilate. If this occurs while you’re still underwater, you’re likely to drown.

Cold shock can also cause sudden death. Cold-water plunges cause the blood vessels to constrict and the blood pressure and heart rate to take a sudden and extreme jump. For most people, this creates an intense physical thrill — but for people with heart disease, it can trigger a deadly heart attack or stroke.

It turns out that while it may be invigorating, and some people might swear by it for their good health or longevity, the cold-water plunge probably isn’t going to make anyone healthier or hardier than they already are. If you must, do it for bragging rights or for charity, but it’s important to know the risks and if we're being realistic, we should understand we’re not doing it for our health.

10/16/2019 7:00:00 AM

Written by Wellness Editor

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Comments

I started doing cold plunge this month at age 74. The water temp is between 55 to 60 degrees. I just jump in after sitting in a hot spa for about 5 minutes and I stay in at least 10 minutes motionless. I do not gradually go in as it is too painful. There is way less pain and stress if I plunge. After I get out I go back to the spa or a warm shower. After the plunge my joint pain from inflamation is reduced and I experience great mental clarity. The rest of the day is wonderful with greater energy and well being. It also makes me more tolerant of cold air temperatures. I do NOT think going to colder water temperatures for longer periods would increase my experienced benefits. I know I have a healthy heart. If you do not have health problems this practice does seem to have benefits for me but I have no idea why.

Posted by JOHN BOYER

This article is embarrassing. Numerous studies and scientific trials have proven the benefits of cold water exposure. As with anything, don't jump on head first. And no, this doesn't cause heart attacks... Unlike the COVID vaccine

Posted by Christian

The article is non-sense. Obviously, it is not very smart to plunge in freezing water in freezing weather without any previous exposure. You don't run marathon all of a sudden without any training. You do not understand yourself in cold water, you do not know what to expect, you do not know how your body will react.

But if you start will cold water baths at home for 10 seconds, 20 seconds, ... see a doctor about that and in a few months you do a few-seconds plunge, once a week . . .

It is proven to be very effective against depression and anxiety where all other options failed and without medication side-effects and also improves sleep and metabolism. It is a very good hobby; it is nature; there are organized groups and there are people who like solitude. So worth a try and in a year you may find yourself not just plunging, but swimming in January. It takes a while to figure yourself out in cold water to actually start enjoying and gain confidence so best is to start when summer ends and water temperatures start to drop.

Posted by Anton Dzyubenko

Cold water immersion could cause hypothermia. Jogging in cold weather would be stimulating depending on the temperature and how long you were exposed to it. And also how many layers of clothing you had on. I was on a hike in cold weather with several layers of clothing with extra layers carried in my backpack. As I started to work up a sweat, I would take off the heavier clothes and put on the lighter, dryer clothes. I carried a towel to dry off.

Posted by Arthur Johns