Cold Plunges Are the Cool New Trend—but Do Sports Medicine Experts Think They’re Actually Worth It?

It seems like everyone is taking the plunge lately: Cold plunges, also called cold-water immersion or ice baths, have become hugely popular. Google searches for “cold plunge” are up by more than 800 percent in the past three years, countless wellness studios now offer cold plunges, and retailers even sell plunge tubs that make it easy to practice cold-water immersion from home.

The goal of these cold-water dips is “to expose the body to cold temperatures to potentially trigger physiological and psychological benefits,” says Ben Singh, a postdoctoral researcher at the University of South Australia who has studied the effects of cold-water immersion.

Like any buzzy trend, there’s a lot of hype around cold plunging, and more research is still needed to fully understand how, exactly, cold-water immersion can benefit our health. But the existing research does “suggest cold plunging could support wellbeing when used carefully and consistently,” says Dr. Singh. Read on for more research-backed cold plunge benefits, plus tips to safely start the practice.

First, what is a cold plunge?

A cold plunge basically just means immersing your body in cold water, usually up to your face or neck. “Any practice of submerging or bathing in cold water could be classified as a cold plunge,” says Andrew Jagim, PhD, a Mayo Clinic Health System physician who specializes in sports medicine.

In scientific studies, researchers sometimes use the term cold-water immersion (CWI, for short), which might include cold plunging as well as similar types of cold-water exposure, like cold showers. Some experts also refer to cold-water immersion as the Wim Hof Method, after a Dutch extreme athlete who has helped popularize cold plunging.

As for how cold that water should be? Usually, experts consider it cold-water immersion if the water temperature is below 59 degrees Fahrenheit (15 degrees Celsius). Most people attempt to stay in the water for anywhere from 30 seconds to several minutes, Dr. Singh adds, and you may be able to work up to longer stretches with continued practice. 

If you want to experience the benefits, consistency is crucial—but you also don’t want to push yourself too much at first. “Two to three plunges a week is a great place to start,” says Lindsy Jackson, PT, DPT, a physical therapist based in Littleton, New Hampshire.

Also, those home plunge tubs are great, but you don’t need expensive equipment to cold plunge. A pool or beach with chilly water, or ice in your bath at home, will do the trick. Many studies even suggest that you can get similar results from a cold shower, says Dr. Singh. 

5 possible benefits of cold plunging

So, what does cold plunging actually do? The research is mixed, but studies do suggest that dunking yourself in cold water can deliver some benefits. Here’s what you might expect:

1. It may help you better manage stress

Regular cold plunging could support your body’s stress management abilities, studies suggest. In a recent large systematic review and meta-analysis on cold-water immersion from the University of South Australia that Dr. Singh co-authored, researchers observed a connection between cold plunging, ice baths, or cold showers and lower stress levels.¹ “It can lead to an acute increase in inflammation right after exposure, part of the body’s natural stress response,” Dr. Singh says.

The meta-analysis also reviewed 11 studies with more than 3,000 participants and looked closely at how cold plunges affected the body after different amounts of time. The researchers found significantly reduced stress levels about 12 hours post-plunge, which is something to keep in mind when timing your dip—an evening cold plunge may make for a lower-stress morning, for example.

2. It might reduce sickness

Though research is mixed, some experts have theorized that when you plunge yourself into cold water, your body’s leukocytes, the blood cells that fight infection, are stimulated. The recent University of South Australia meta-analysis didn’t find that cold plunges could improve immune function, but did find that cold-water immersion might help fight illness in other ways.²

Case in point: One 2016 study from the Netherlands found that participants who took regular cold showers experienced a 29 percent reduction in sickness absence from work. The participants took either 30, 60, or 90-second showers with cold water for 90 days, and called out of work much less often than the people who hadn’t been taking cold showers.³

3. It might make you feel better after exercise

A number of studies have suggested that cold plunging may help you bounce back a little more easily after a tough workout—a major reason why so many athletes practice cold plunging. 

“Cold plunges can be used post-workout or competition as a way to improve ‘sensations of recovery,’ meaning it can help reduce exercise-induced muscle damage, reduce swelling, and reduce symptoms of soreness,” Dr. Jagim says.⁴ This, in turn, could help an athlete perform better the next day, he adds.

Specifically, a 2012 review in Cochrane found that cold-water immersion might prevent delayed-onset muscle soreness after exercise.⁵ This was supported in a systematic review published a few years later, which also noted that cold water might help reduce inflammation (though massage was found to be a more powerful tool to combat muscle soreness).⁶ And a more recent review of 52 studies also observed that cold-water immersion improved muscular power after exercise.⁷

4. It may improve sleep quality

If banking good-quality sleep is always a struggle, cold plunging may be worth a try. The University of South Australia meta-analysis observed positive links between cold-water immersion and better sleep outcomes. “There’s evidence it can improve sleep quality,” Dr. Singh says. That said, the study only included a limited number of participants (who were all assigned male at birth), so more research is needed on this potential benefit.

5. It might boost your overall quality of life

Finally, the University of South Australia meta-analysis also noted that participants in studies who took cold showers for 20, 60, or 90 seconds reported higher quality of life scores. However, the effects of this didn’t last forever—after three months, the positive quality of life scores had dropped back to normal. Plus, the study didn't define quality of life, so it might be difficult to tell which parts of life actually improve due to cold plunging.

Cold plunging may not be for everyone, though

As for what cold plunging can’t do? Some older research has suggested that cold plunging might improve your mood, concentration, or immune function. But the recent meta-analysis that Dr. Singh co-authored didn’t find consistent evidence that cold plunging could do any of these things in the short term, though many people do anecdotally report that they feel mentally clearer post-plunge. 

If you’re an athlete, cold plunging may also have some drawbacks. Dr. Jagim says he wouldn’t recommend using cold plunges repeatedly throughout a training season, for example, because research suggests that by reducing the post-workout inflammation process, you may also limit your body’s ability to gain training adaptations over time.⁸ As a result, “repeated use of cold plunges can actually diminish athletic performance,” he explains.

Bottom line? “Despite the hype, the research base is still relatively small and limited,” Dr. Singh says. “We still need more high-quality studies to fully understand who benefits, how much, and why.”

Tips to try cold plunging

Ready to plunge? To reap the most benefits and practice cold plunging safely, here’s what experts recommend:

• Do some prep. Make sure you’re hydrated and don’t have an empty stomach before stepping into cold water. Some people find that a light warm-up first—say, 10 jumping jacks or a quick jog—can make the cold feel less jarring, says Jackson.
• Start slow and short. If you’re a cold plunge newbie, don’t push yourself to stay immersed for long stretches right away. “Begin with brief exposures, say 30 seconds to 2 minutes, and gradually build up,” Dr. Singh says. It might help to set an alarm on your phone outside of the tub so you don’t overdo it. Then, once you’re comfortable cold plunging, 10 minutes is a good max.
• Don’t go too cold, too fast. People who have been cold plunging for a long time may be able to withstand temps as low as 38 degrees Fahrenheit, Jackson notes, but that’s way too cold for most of us. A good rule of thumb: Avoid water cooler than 50 degrees Fahrenheit unless you’re experienced and have medical clearance.
• Pay attention to your body. Extreme shivering, numbness, or lightheadedness are all signs that you should get out, Jackson says.
• Plunge safely. “Never cold plunge alone, especially outdoors,” Dr. Singh says. It’s a smart idea to consult your healthcare provider first, too, especially if you have heart conditions, asthma, or any other medical issues. (That’s especially important because most cold plunging studies have been conducted on healthy adults, Dr. Singh notes—there’s a lot experts still don’t know about the effects of cold-water immersion on people with certain health conditions.)
• Warm up safely, too. Let your body warm up gradually to avoid shock, experts say—and as tempting as it might sound, that means no hot showers right away. Instead? “Towel off, layer up, and sip something warm,” says Jackson.

The bottom line

Ultimately, the research on cold plunging has varied a lot over the years, down to details like the ideal water temperature, the amount of time participants should be in the water, and the frequency needed to reap benefits. But all this, combined with the fact that more research is still needed, makes it hard to pinpoint the "best" protocol for cold plunging, Dr. Singh points out.

That said, we do know that consistency is likely key when it comes to cold plunging: Studies have found you're more likely to notice an improvement after practicing it regularly and not by, say, cannonballing into frigid waters one time. "The potential benefits come with consistent and safe use," says Dr. Singh, "not extreme or risky behavior."

So, if you want to try cold plunging and you are an otherwise healthy person, take all the necessary safety precautions and give it a go. And if you're not sure if it's for you? Ask your healthcare provider for some guidance first.