Cold plunges (immersing in frigid water) may reduce inflammation, boost immunity, and promote better sleep. Timing your plunge, before or after a workout, depends on your fitness goals and desired benefits.
Pre-Workout Benefits
There is a lack of scientific evidence to support doing cold plunges before a workout.
However, many swear by its benefits of enhancing performance during exercise or physical activity, leading to improved endurance and longer, more effective workouts.
A 2012 study found that cold plunging before your workout can be beneficial for lowering your core temperature for outdoor workouts in hot conditions. Cooling the body beforehand can enhance performance by preventing overheating.
Other research has found that immersing in cold water before exercising can activate the body’s fight-or-flight response, increasing alertness and energy. This could, in theory, help enhance workout performance by increasing energy levels.
More Research Is Needed
While some studies suggest potential benefits from a cold plunge before your workout, further research is needed to confirm whether this practice is truly beneficial.
Post-Workout Benefits
There is far more evidence to support a post-workout benefit of cold plunging.
For example, people who take a cold plunge following heavy lifting or other muscle-building exercise are shown to have reduced muscle soreness and delayed-onset muscle soreness (DOMS) if they cold plunge within the 24 hours after their workout.
Other post-workout benefits can include:
- Better removal of lactic acid in the muscles for faster recovery
- Improve athletic performance
- Improved muscle strength
- Reduced fatigue
- Reduced inflammation
- Reduced muscle damage and stiffness
- Reduced swelling and tissue breakdown
Possible Placebo Effect
Some research suggests that the anecdotal evidence (information derived from personal experiences or observations vs. from reliable sources) surrounding cold plunges after working out may be nothing more than a placebo effect, especially for exercise performance. A placebo effect is a phenomenon in which people believe a therapy is helping their condition when it actually has no benefits. Conflicting findings highlight the need for more research on the effects of cold plunges.
Other Potential Benefits of Regular Cold Plunges
Regardless of when you do a cold plunge, some evidence supports benefits beyond working out. They include:
- Better sleep quality
- Improved mood and quality of life
- Reduced inflammation
It’s important to note that these benefits, as well as the pre- and post-workout benefits, lack large-scale evidence; more research is needed.
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Risks
While cold plunging is considered beneficial for your health before and after exercise, there are some risks to consider when adding it to your routine, including:
- Decreased muscle growth: Research indicates that doing a cold plunge after a workout could inhibit muscle growth over time.
- Risk of injury during exercise: A cold plunge before your workout can lower muscle temperature. Instead of warming up, your muscles may become less prepared for movement, increasing the risk of injury.
- Cold shock: Cold plunges, regardless of when they are done, can trigger a cold shock, which is a sudden reaction to freezing temperatures that causes rapid breathing, a spike in heart rate, and elevated blood pressure. This puts extra strain on the heart and can be dangerous.
- Hypothermia: Hypothermia (low body temperature) is a potential risk, depending on how long you stay in the water. Hypothermia occurs when freezing temperatures cause the body to redirect blood away from the extremities to protect vital organs, leading to reduced circulation and lower overall body temperature.
Cold Plunges and Your Heart
Cold plunges may not be safe for those with heart conditions due to their effect on heart rate and blood pressure. Always speak to a healthcare provider before participating in a new wellness activity, especially if you have preexisting conditions.
How to Do a Cold Plunge
If you want to try a cold plunge, it’s essential to know how to do it. While specialized baths are sold online, all you really need is a way to immerse yourself in cold water for a set amount of time.
According to research, cold plunges are typically done in 20-degree water for five minutes. The whole body, up to the clavicle (collarbone), is submerged during that time.
Key Takeaways
- Cold plunges may offer physical and mental benefits, such as reduced inflammation, better sleep, and improved mood, though more large-scale research is needed to confirm these effects.
- Pre-workout plunges may boost alertness and help with heat endurance, while post-workout plunges are more supported by science for reducing soreness and speeding recovery.
- There are potential risks, including cold shock, hypothermia, and impaired muscle growth or performance, especially if cold plunges are not timed or done properly.