Ready to Take the [Cold] Plunge?
Cold plunges are trendy right now… but with good reason? In today’s blog, we’ll explore the history and benefits of cold water immersion in case you decide to incorporate this health practice into your daily routine.
Cold water therapy, cold immersion, ice baths, cryotherapy, cold plunging… whatever you decide to call it, this trend has been around for ages. The ancient Egyptians used cold water baths for their health & beauty regimens… to “cleanse the body of impurities.” The Romans used cold immersion for treating fever; the ancient Greeks for relaxation & therapeutic purposes. Research about cold water immersion dates back to the early 1900s when scientists examined how cold water immersion affects heart rate and blood pressure. Commonly used by athletes for recovery and treatment of injury, cold immersion gained even more traction because of Wim Hof, a Dutch motivational speaker.
Wim Hof, nicknamed “The Iceman,” has now broken 26 world records related to cold exposure, including running a half marathon above the Arctic Circle while barefoot, swimming underneath ice for 66 meters, and standing in a container while covered with ice cubes for more than 112 minutes. He used his experience to create the Wim Hof Method, a form of conscious breathing techniques combined with cold immersion that allows participants to “master their body and mind” (and tolerate a polar plunge!).
But WHY would someone willingly sit in an ice bath every day or swim underneath ice for 217 feet? Proponents of cold water immersion cite several health benefits, including increasing circulation (PRO TIP: this happens any time you’re submerged in water - hot or cold - due to hydrostatic pressure!), reducing inflammation, relieving pain, decreasing muscle soreness, improving mood, strengthening the immune system, improving sleep, and reducing stress levels.
To achieve these benefits, true cold therapy usually requires sinking into an ice bath (at 50 - 59 degrees F) for 10-15 minutes. However, those that are new to the practice may start at temperatures as high as 68 degrees and for just a few minutes. Another way to start cold water exposure? Cold showers! Try turning the water temperature down for the final minutes (or seconds!) of your shower: make the water cold enough to feel uncomfortable! Keep at it: reduce the temperature a bit more or increase the time you spend under cold water every time you shower in order to build up your tolerance. While not quite as effective as full-body submersion in an ice bath, cold showers will increase alertness, increase endorphins, and improve metabolism. Cool/cold showers are also recommended prior to entering a chlorinated swimming pool, as the cooler water will close your pores, minimizing chlorine absorption in your skin and reducing skin dryness/irritation. Read more about the benefits of cold showers HERE.
Before you jump into the Pacific, keep in mind that cold water immersion is definitely not for everyone. Cold water therapy affects your heart rate and blood pressure, causing cardiac stress that could lead to an arrhythmia or cardiac arrest. Your polar plunge may also increase risk of an asthma attack (due to changes in breathing), cause muscle cramping, or result in hypothermia. Be sure to talk to your physician about the risks & benefits of cold therapy before you give it a try, especially if you have an underlying heart condition.
Want to learn more? Here are a few links that you may find interesting:
Cold plunging is not available at Anderson Aquatics (unless you count a cold shower, which is cold enough for most of our clients!), but here are some places in the Santa Barbara area where you can access cold plunge tanks or cryotherapy: Evolution Fitness, Physical Focus, SWELL - Santa Barbara Athletic Club, The Lab, Restore Hyper Wellness, and Acorn & Oak.
Have you tried cryotherapy or cold water immersion? Is this a trend you could get behind? How ‘bout a cold shower?
Content provided on this website is for informational and educational purposes only; it does not constitute providing medical advice or professional services. Always seek the advice of your physician regarding your health conditions and prior to initiating an exercise program.
