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An Icy Conversation: Do Cold Plunges Work?
- Penny Pratt
- 9 hours ago
- 4 min read
Cold water immersion, a practice that has been part of human wellness since 3500 BC, has resurfaced as a significant wellness trend. The popularity of cold plunges, which gained momentum during and after the COVID-19 pandemic lockdowns, continues to thrive in 2025. Social media influence, rising health consciousness among younger demographics, and greater product accessibility have fueled this resurgence.
This trend, which began as a niche ritual promoted by wellness innovators like Wim Hof, has become more mainstream. Local gyms, wellness centers, and even home setups now offer cold plunges, making them more available to a broader audience.
Taking the Plunge
Cold plunges, also known as ice baths or cold-water immersions, involve sitting in cold water (50°F or colder) for 2 to 10 minutes. Athletes have benefited from this practice for decades to speed up recovery after intense workouts. Research suggests cold therapy could offer additional benefits, including improved mood, a metabolic boost, and enhanced immune function. But how did this ancient ritual evolve into a 21st-century trend?
Cold Plunges Go Viral
Cold plunges began trending on social media around 2020, but the momentum increased significantly in 2021 and 2022 due to several key influences:
· The Wim Hof Method: Dutch athlete Wim Hof, known as “The Iceman,” introduced a method built on three pillars: cold exposure, breathing, and commitment/mindset. His technique went viral during the pandemic, with people searching for ways to boost mental health and immunity.
· Pandemic Wellness Boom: As gyms closed and mental health declined, people turned to alternative wellness routines—including cold-water immersion—for stress relief and physical recovery.
· Social Media Virality (2021–2022): Influencers, athletes, and even celebrities like Joe Rogan, Lizzo, and Andrew Huberman began posting their ice bath routines on Instagram, YouTube, and TikTok. The challenge-style format, dramatic reactions, and benefit breakdowns made it highly shareable.
· By 2023: Cold plunges had evolved into a full-blown biohacking and wellness trend. Biohacking involves making small, incremental lifestyle changes to improve health and well-being. With companies launching home tubs, portable plunges, and even spas dedicated to cold therapy and TikTok hashtags like #coldplunge and #icebath starting to rack up millions of views, cold plunges became a popular biohacking tool. This trend isn’t just about cold baths—it’s about using cold exposure to optimize the body for better health and performance.
(Chilly) Benefits of Cold Plunge
1. Faster Muscle Recovery & Less Soreness
One of the cold plunge’s most significant benefits is its ability to reduce inflammation and post-workout soreness. Cold exposure constricts blood vessels (vasoconstriction), which helps minimize swelling and flushes out metabolic waste.
· Best for: Runners, endurance athletes, and anyone recovering from intense workouts.
· Not recommended for: Those prioritizing muscle growth, as frequent cold exposure
may blunt the body’s natural muscle-building response.
2. A Natural Mood Booster
Cold therapy stimulates the release of dopamine and norepinephrine, neurotransmitters that play a key role in improving focus, elevating mood, and enhancing the body’s ability to handle stress.
· Best for: Individuals seeking stress relief, improved mental clarity, and greater resilience to discomfort.
3. Metabolism & Fat Burning
Cold-water immersion activates brown fat, a type of fat that burns calories to generate heat. Regular cold exposure may improve insulin sensitivity, which can help regulate blood sugar and metabolism. Cold plunges are not a weight-loss hack but could support metabolism and blood sugar control over time.
· Best for: Individuals interested in metabolism and energy balance.
4. Immune System Boost
Some research suggests regular cold exposure may stimulate white blood cell production, potentially strengthening the immune system.
· Best for: Supporting overall immune health and resilience.
Cold Plunge 101: Tips for First-Timers
If someone is new to ice baths, starting slowly and following these tips is essential. Gradually adapting to the cold plunge will help build resilience and make the experience more manageable.
· Ease into it—Start with cold showers before going full plunge.
· Keep it short—Start with 1–2 minutes, working up to 10 minutes maximum.
· Control Your Breathing—Slow, deep breaths help manage the body’s shock response.
· Listen to your body—Step out immediately if you feel numb, dizzy, overly cold, or experience excessive shivering.
· Warm up gradually—After the ice bath, slowly reheat with light movement or warm layered clothing rather than immediately jumping into a hot shower.
Who Should Skip the Plunge?
Cold plunges aren’t safe for everyone. Avoid cold immersion for the following:
Heart conditions or high blood pressure—Cold exposure can constrict blood vessels and increase cardiovascular strain.
Raynaud’s disease or poor circulation—Cold temperatures may worsen symptoms or trigger flare-ups.
Pregnancy or certain neurological conditions—Check with a medical professional to determine whether cold exposure is safe.
Dive into Wellness
Experience the benefits of cold plunges for recovery, mood enhancement, and overall health. Start by easing into the experience and feel the difference. Prioritizing safety, following recommended guidelines, and consulting your healthcare provider are essential steps before beginning this wellness journey. By staying informed and taking the proper precautions, you can confidently take the first step toward better health while keeping your safety at the forefront.
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Assessed and Endorsed by the MedReport Medical Review Board