What is a cold plunge?
Imagine stepping into icy water, feeling the shock against your skin, and then—pure exhilaration. That’s the magic of a cold plunge, a practice where you submerge your body in cold water, typically between 10°C to 15°C, or as low as 4°C for experienced plungers. Whether it’s in an ice-filled bathtub or a dip into a cold lake, this practice has gained popularity among athletes and wellness enthusiasts for its powerful benefits.
Cold plunging can be done in one continuous long session of up to 10 minutes or broken into shorter intervals with rest periods in between. If you’re new to it, start slow with 30 seconds to a minute, and gradually build your endurance up to 5-10 minutes.
Why take the plunge? The science-backed benefits
From professional athletes to wellbeing enthusiasts, many swear by cold plunges for recovery. Here’s why:
Reduced soreness – Inflammation and muscle damage are reduced, helping to alleviate soreness and swelling.
Boosted immune system – Cold exposure triggers rapid constriction of blood vessels, supporting immunity and metabolism.
Enhances mood – Increases endorphin and dopamine levels, uplifting mood and energy.
Burns calories – Your body works harder to maintain core temperature, naturally increasing energy expenditure.
How cold affects men vs women
While cold plunging benefits everyone, the way our bodies react can differ based on our body composition, fitness levels, prior exposure, and gender. Here’s how it can differ for men and women:
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Better heat retention: Women keep more blood circulating in the core and reduce blood flow, retaining core warmth and organ temperature and delaying the sensation of cold.
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Faster energy use: Their bodies prioritise energy sources faster, relying more on glucose breakdown, which generates heat more quickly to counteract cooling effects.
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More active brown fat: Women have higher levels of brown fat, which burns calories to produce warmth, acting as a defence against the cold.
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Earlier shivering response: Due to a smaller volume-to-mass ratio, women shiver sooner than men, helping to counter heat loss and making them less likely to feel the extreme cold.
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Stronger mood-boosting effects: Women experience a greater increase in dopamine and epinephrine, making cold plunging especially effective for stress relief and mood enhancement.
Overall, while women may feel the cold more quickly, they often regulate temperature more efficiently than men. As they tend to have smaller and different physiology, it is recommended for women to have shorter cold exposure periods.
How to get started at home
If you’re looking to get started at home with a cold plunge, but not yet committed to an ice cold bath, start out with a cold shower and gradually progress to short immersions with increased durations and lower temperatures gradually. These sessions should be done 1 to 2 times a week, and should be more frequent as you progress and get more comfortable with cold plunging.
Before entering the cold plunge, try using the Wim Hof breathing technique to control your breath and nerves and ensure that you’re calm and relaxed entering the cold.
For those looking to advance, try out these professional ice baths in London for a true cold plunge experience:
Whether you’re looking to boost recovery, mood, or energy, cold plunging is a powerful tool to reset your body and mind. Start slow, stay consistent, and embrace the cold.