We saw ice bucket challenges go viral in 2014 to raise awareness for ALS. Polar plunges are all the rave on New Year’s Day. For some reason, people are drawn to the thrill of immersing themselves in freezing cold water. And in fact, this practice is more than an adrenaline rush — it can have positive health benefits as well.
In a cold plunge, you totally or partially submerge yourself in water under 65 degrees for a few minutes. This can be done in a bathtub, a shower, a cold body of water like an ocean or lake or in an outdoor or indoor cold plunge tank, pool or tub.
“They’ve changed my life,” says Socratis Christoforou, owner and founder of The Space Delray and The Space Fort Lauderdale. He encourages clients to plunge for at least two minutes per session, aiming for a total of 11 minutes a week. “You suffer for a few minutes, but the benefits are tenfold.”
Cold plunges have been found to reduce soreness, aches, swelling and inflammation after exercise. They’ve also been shown to improve brain function, mood and focus; boost immune system function and circulation; reduce stress; promote fat loss; build resilience and restore balance to the nervous system.
The main drawback? Cold plunges can be uncomfortable at first. However, the more often you plunge, the more your body adjusts to the chilly temperatures.
Here are a few tips to keep in mind for a safe and effective cold plunge:
• Avoid water with a strong current, such as a river, to prevent accidents. Ensure the water is clean and safe for swimming.
• On your first attempt, limit your plunge to two minutes. Gradually build up your time as you acclimate to the cold.
• Keep your head above water, advises Christoforou. Submerge your body up to your shoulders, including your hands and feet, and dunk your head either when you enter or at the end.
• After your plunge, jump or move around to restore blood flow to your extremities.
• Always listen to your body. If you experience dizziness, lightheadedness, chest pain or discomfort, exit the water immediately.
• If you have a health condition linked to cardiovascular disease (such as high blood pressure) or diabetes, consult your doctor before attempting a cold plunge to ensure it’s safe for you.