What Even is a Cold Plunge?
February 20, 2024
Writer: Reilly French
Editor: Leighton Gray
Recently, I found myself mindlessly scrolling through social media and couldn't escape the influx of videos featuring people proudly sharing their 'Morning Cold Plunge' experiences. “Day 30 of cold plunging,” “Little Johnny and I doing our cold plunge for the day!”—these posts piqued my curiosity. Surprisingly, this health trend had seamlessly integrated into my family's routine while I was away at college. During winter break, prompted by my persistent parents, I decided to take the plunge, quite literally.
Entering a cold tank at approximately thirty degrees, I endured the icy water for a challenging three minutes—three minutes that felt like an eternity. With my dad guiding me through deep breathing and making sure my neck was fully submerged, I wondered what the real benefits were beyond the mind-versus-body challenge.
After my first plunge, the surge of adrenaline left me feeling surprisingly energized, making me contemplate how this could be a valuable addition to a morning routine. Yet, I remained skeptical, wanting to understand the multitude of benefits circulating around this trend. Claims from social media said that cold plunging speeds up your metabolism, reduces inflammation and swelling, improves sleep quality, improves focus, improves immune response, and can help with depression. But I wondered, could a daily cold water plunge genuinely address these common health concerns?
After some research I was able to find answers but none that have left me completely satisfied. It appears that the benefits of cold plunging aren't a straightforward yes or no. Francois Haman, a professor at the University of Ottawa with over two decades of cold exposure research, cautioned that the current information is based on “very thin research,”(Stone,2023) and popular beliefs might surpass our actual knowledge. Denis Blondin, a physiologist at the University of Sherbrooke in Quebec, Canada, echoed this statement, highlighting the lack of true randomized controlled trials with representative sample sizes. While potential benefits seem plausible, Blondin notes that most cold exposure studies involve small, poorly controlled samples, often comprising healthy young men. This limitation raises questions about the broader applicability of the findings to the general population engaging in this trend.
As with many trends, mixed evidence leads to inconclusive conclusions. While we can't definitively state the facts surrounding cold plunge benefits, individuals can share personal experiences. If you find yourself energized and notice positive changes, that's fantastic! The absence of concrete evidence doesn't necessarily warrant abandoning something that brings you joy. If your daily plunge is a source of anticipation and well-being, research limitations shouldn't immediately deter you from what works for you in this particular instance.
Work Cited:
Stone, W. (2023, November 20). Ready to cold plunge? we dive into the science to see if it’s worth it. NPR. https://www.npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to
