14 Benefits of a Cold Plunge

The latest wellness craze? It’s all about embracing the chill.



Ever cringed at the thought of a cold shower? Trust me, you’re not alone. But here’s a twist: cold plunges, a buzzword in wellness circles, pack an amazing punch for both mind and body. And hey, if it's good enough for the high-flyers who swear by meditation and a chilly dip, it’s worth a shot, right?

Let’s dive into what makes taking the cold plunge so cool (pun intended), from the nitty-gritty of how it works to all those awesome benefits. Is it worth the initial shiver? Absolutely.

What’s a Cold Plunge, Anyway?

Think of a cold plunge as a chilly embrace for your body – we’re talking water temps of 59 degrees Fahrenheit or lower. “It’s a fantastic way to give your mind and body a health boost,” says wellness guru Jonathan Leary of Remedy Place.

Whether it’s a leap into the sea, a brisk shower, or a high-tech cold tub, each type of plunge has its perks, explains fitness nutrition pro Frank D'Agostino. “Each style of cold exposure brings something good to the table,” he notes.

So, What’s In It for You?

Taking a cold plunge isn't just about the physical benefits – though there are plenty of those! It's a mental game-changer too. Regular chilly dips can train your brain to handle stress like a pro. “It’s about teaching your body to be the boss, even in extreme conditions,” adds Leary. “And let’s not forget the satisfaction of nailing something challenging. Plus, you’ll start to see how these ice baths can help you handle stress better in everyday life.”


Here’s a quick rundown of what a cold plunge can do for you:

  • Slash inflammation
  • Trigger a rush of feel-good endorphins
  • Boost dopamine levels
  • Enhance sleep and mood
  • Lower stress
  • Alleviate aches and pains
  • Speed up injury recovery
  • Reduce swelling
  • Possibly up testosterone levels
  • Aid in lymphatic drainage
  • Balance hormones
  • Kickstart your metabolism


And guess what? It might even give your skin a fresher look, thanks to how cold water tightens blood vessels and reduces inflammation.

How Long Should You Chill?

Leary cautions against overdoing it. “We keep each plunge short and sweet at Remedy Place – six minutes at 38 degrees Fahrenheit. The duration really depends on how you’re feeling at that moment,” he says.

If you’re new to this, start with a minute or two and slowly build up. “Look out for shivering – it’s your body’s way of saying ‘enough,’” Leary advises. And remember, how you feel can vary daily. Had a late night? You might not last as long in the plunge the next day.

Can You Make This a Daily Thing?

Sure, plunging every day is fine, but D'Agostino suggests starting with three times a week. “Latest research points to 11 minutes a week of full submersion being ideal,” says Leary. “I personally aim for every other day.”

But if you start feeling off, like your mood or energy is dipping, it might be time to scale back. “Think of it like training – too much can be just as bad as too little,” Leary adds.

Who Should Steer Clear?

If you have heart conditions, high blood pressure, Reynaud's syndrome, are pregnant, or have a pacemaker, it’s best to skip the cold plunge. Always better to play it safe and consult with a doctor first.

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