Taking a Cold Plunge! | AMAC

Posted on Wednesday, August 13, 2025

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by AMAC, D.J. Wilson

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Cold Plunges are all the rage – but is this frigid activity right for you?

Cold plunge tubs are trendy features that people are installing in their backyards. This increasingly popular device consists of a container that holds cold water with temperatures typically ranging from 40˚to 60˚F.  People use the tub for hydrotherapy, using water to treat a variety of ailments such as sore muscles. Plunging into frigid water following exercise has gained notoriety largely due to celebrities, sport stars, and social media influencers on TikTok, and more. But is this new backyard trend safe and right for you?

Why are people doing it?

Most people seek clever ways to stay fit, increase healthfulness, and treat ailments to look and feel their best. A cold plunge, also called cold water immersion (CWI), involves a short dip into chilly water for potential medical benefits. The therapy is not brand new. In fact, it has long been used by athletes seeking muscle recovery and other health perks. Let’s examine some potential benefits and risks:

It may not be right for everyone

Cold plunges are typically considered safe for most adults, but they are also somewhat controversial. While they provide health benefits, the practice may be dangerous for some individuals, so do consult a doctor before engaging in the activity.

Potential benefits:

• It helps muscles: Cold water immersions may help reduce muscle soreness and inflammation following exercise. Many athletes stand by the therapy for muscle recovery and soreness following endurance workouts. But there’s an exception. Per WebMD, “If you’re a more serious athlete, you may want to skip the ice bath after strength training, though. Researchers have found that the cold water slows muscle growth. It’s fine after endurance workouts.”
• It enhances mood: Cold water plunges can boost mood as related to physiological responses. Per Stanford Lifestyle Medicine, “Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels.” Cold water immersion therapy releases “feel-good” hormones like serotonin and activates the body’s natural stress response, a win-win for mood enhancement.
• It enlivens mind & body: Some individuals report experiencing an increase in alertness due to a surge of hormones. It is thought that cold water plunges trigger the “fight-or-flight” response and release adrenaline, norepinephrine, and dopamine, increasing heart rate, blood pressure and contributing to feelings of euphoria and alertness.
• It improves sleep quality: Some people report better sleep following a session. There are likely some medical reasons why. Cold plunges stimulate the parasympathetic nervous system, responsible for promoting relaxation and sleep. The reduction of stress hormones and lower body temperature may also make it easier to fall asleep.
• It boosts the immune system: Contrary to the old wives’ tale that being out in the cold makes you sick, it’s suggested that cold water plunges boost the immune system. Researchers say it’s quite possible that regular cold-water plunges can improve wellbeing and stave off sickness. The release of stress hormones of the body when cold plunging is likely a main reason. Stanford Medicine reveals that, “Researchers have tracked the trajectories of key immune cells in response to short-term stress and traced how hormones triggered by such stress enhance immune readiness.”

Always consult your doctor  

Due to potential risks, all individuals considering cold plunging should consult their physician first. This includes people on medications, those with preexisting health conditions, and healthy individuals. Children should be medically cleared and supervised for the activity.

Potential risks:

• Cold shock, a dramatic and serious response induced by sudden exposure to cold water, may occur and lead to drowning.
• Frostbite, a dangerous condition in which skin and the tissue below the skin freeze, can occur.
• Hypothermia, a dangerous drop in body temperature, can also pose harm or death.
• Cardiovascular issues or people with high blood pressure may experience dangerous spikes in heart rate or blood pressure.
• Asthma triggers and more can lead to complications in some individuals.

Increasing wellness

Many people, including athletes, feel better after cold plunging. According toRiverside Healthcare, “The cold water constricts your blood vessels, which slows blood flow and relieves some of that swelling and soreness you feel in your muscles after a long run or hard-fought game.” While cold plunging is frequently labeled as a wellness and therapeutic athletic activity, many non-athletes simply enjoy it as a recurrent hobby. Some consider it a form of personal expression or group entertainment.

An expensive activity?  

The cost of tubs can range widely from cheap $100 versions to pricey high-end $15,000 models (and up). This is largely dependent upon the tub materials, design, size, chiller (if included), control settings, filtration systems, and related installation cost.

Basic helpful safety tips:

• Get medical clearance: For safety, talk to your doctor before taking the plunge.
• Don’t go solo: Have a person nearby who can assist you if needed.
• Cool down first: Following exercise, cool down naturally before a cold plunge.
• Enter the water slowly: Per WebMD, “Immersing yourself too quickly can send your body into cold shock, in which your breathing and heart rate quickly change and you gasp for air.”
• Keep your head above water: Don’t go into water deeper than your waist or chest.
• Start slowly: Begin with short immersions (30 seconds to a minute) and gradually increase duration.
• Train your body first:  Over a lengthy period, gradually work up to 5 to 10 minutes, or take breaks and do a few short dips in a row.  
• Pay attention to how you feel: Discontinue if you experience pain or discomfort.
• Warm up gradually: After a cold plunge, slowly and steadily warm up to avoid temperature shock.

A personal preference

When it comes to taking a cold plunge, there are different schools of thought. On the one hand, some people find cold water immersion to be a refreshing therapy. On the other hand, some may wonder why on earth anyone would want to do it. Personal preferences aside, limited evidence demonstrates that there are physical and mental benefits to cold plunging. But, because there are also risks, consult your doctor to determine what is right for you.

Disclosure: This article is purely informational and is not intended as a medical resource. Please consult your doctor for health advice.