People are stepping into frigid water in pursuit of everything from better sleep to a longer life. But are the benefits real, and are they worth it?
According to Kruti Shah, MD, internal medicine physician and independent member of the HonorHealth Medical Staff, the strongest evidence we have is for post-exercise recovery, not longevity.
Studies show that "immersing yourself in water below 15°C for at least 10 minutes can reduce muscle soreness, speed recovery of physical function and improve perceived recovery," she explains.
For athletes and active adults, that may be reason enough. But experts say it's important to understand both the potential benefits and the risks before you take the plunge.
A shock to the system
If you've ever stepped into icy water, you know the reaction can be immediate. Your body responds to sudden cold exposure by activating systems designed to help it handle stress.
“Cold plunges cause that ‘fight-or-flight’ response, releasing the hormone norepinephrine which makes you feel alert,” says Jesmina Faja, NP, with HonorHealth Heart Care - Deer Valley.
"The first 30 seconds to three minutes are the cold shock response," adds Dr. Shah. "Your body takes an involuntary gasp of two to three liters of air, you hyperventilate, blood pressure spikes, and your heart rate and cardiac workload surge."
That's why they recommend easing in gradually, keeping your face and head out of the water while trying to calm your breathing.
More importantly, discuss cold plunges with your doctor before getting started, especially if you have any condition that affects your heart, circulation, nerve function or temperature regulation. While many healthy adults can safely participate, cold plunges may present serious risks for people with certain medical conditions.
The upside, according to science
Jesmina notes that cold plunges can be particularly helpful following intense endurance and resistance exercise, when recovery is the primary goal. "Many clinical trials have found that cold-water immersion may help reduce muscle soreness after exercise," she says. That may be especially valuable for endurance athletes or people training on consecutive days.
Some studies also suggest cold immersion may have short-term effects on well-being.
"A 2024 review of studies found that cold-water immersion may help reduce stress within 12 hours, while also improving sleep and quality of life " says Dr. Shah.
While those findings are promising, she cautions against viewing cold plunges as a cure-all. "There was no significant effect on mood or immune markers," she notes. And many of the other claims commonly associated with cold-water immersion, including weight loss, reduced inflammation and increased testosterone, remain largely unproven.
As Dr. Shah puts it, "the hype is stronger than current evidence for long-term benefits."
The final temperature check
If your goal is reducing post-workout soreness and recovering more comfortably after hard training sessions, cold plunges may offer real benefits. But the bigger promises surrounding longevity, metabolism and heart health are still hotly debated.
For most people, the best approach is to view cold plunges as a recovery tool, not a miracle wellness shortcut. And before taking the plunge, make sure your health history and goals make it a safe choice.