Feb 11, 2025Pros and cons of cold water immersion
A cold plunge or cold water immersion involves partially or totally submerging yourself in cold water for a few minutes at a time. It can be as simple as sitting in a bathtub filled with cold water and ice cubes or jumping into a cold lake or the ocean.
Research indicates that icy water may have a positive effect on recovery after exercise by reducing inflammation and soreness. It also may help build resiliency, restore balance to the nervous system and improve cognitive function and mood.
A recent article from the Baton Rouge Clinic detailed the positive and negative effects of cold water immersion. Below is an excerpt from the Baton Rouge Clinic article.
Research on cold water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day.
These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.
The most obvious drawback is the cold and discomfort, although frequent plungers report becoming more comfortable and tolerant of the cold with regular exposure. Depending on the environment, such as plunging into an ice and snow-covered lake, you also may be at risk for frostbite. Too long exposure also can lead to hypothermia, so make sure you have towels and warm clothing close at hand if you’re doing cold plunges outdoors.
For athletes, cold water immersion may affect different types of training in different ways. For those engaged in resistance training, cold water may turn down the molecular signaling pathways that are normally activated after exercise. This may hinder long-term improvements in strength, muscle growth and performance. However, cold-water immersion doesn’t appear to negatively affect endurance training in the same way.
To read the full article from Baton Rouge Clinic, click here.
