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Want to take a cold plunge? I’d say, “Come on in, the water’s fine,” but we both know it’s not. Which is, of course, the entire point.
What started as a postgame recovery ritual for elite athletes is now going mainstream—so much so that searches for cold-plunge therapy increased by 521% in the past year, according to Yelp. That's no surprise, seeing as Kim Kardashian, Kendall Jenner, and Hailey Bieber all shared cold-plunge journeys on social media this past year, while performers like Harry Styles, Drake, Madonna, Lizzo, and Lady Gaga have openly used them as part of their after-show routines for some time. Cold plunging is also, unsurprisingly, all over TikTok, having amassed several billions views.
Another person who swears by cold plunging? Courteney Cox, who shared her love for ice baths with Glamour last month. “I thought I would never do a cold plunge. I thought I would hate it, but I love it so much,” she said over Zoom. “I feel great for hours afterward. So as much as you dread getting in, you know that you’re going to feel so good…the dopamine hit you get from it lasts a long time. Do it. Really, it’s worth it.”
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But is it? According to fitness trainers, physical therapists, and longevity doctors, it just might be. Here's everything to know about the wellness practice, including health benefits, risks, and how to do it properly. Let's dive in.
What is cold-plunge therapy?
A-listers’ enthusiasm for cold plunging might make it seem woo-woo and trendy, but experts assert it's not some passing fad. “Cold plunging isn't new at all,” says Sergii Putsov, CPT, a former Olympic weightlifter who serves as head of sport science at Torokhtiy Weightlifting. “It actually originated around 3500 BCE in ancient Egypt as one of the earliest forms of cold water therapy. This practice was then adopted in ancient Greece and Rome, and similarly in Scandinavian cultures, and many others.”
It's also a widely accepted form of postworkout recovery. “Athletes commonly use cold therapy to facilitate muscle recovery after intense workouts, since research supports improvements in muscle power, reduced serum creatine kinase, muscle soreness, and perceived recovery through cold plunges,” adds Taylor Kuhlmann, DPT, a physical therapist specializing in strength and conditioning and owner and founder of High Caliber Health.
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That's why you'll find so many pro athletes ice-bathing—and posting about it—so often, notes People sports reporter Natasha Dye. “LeBron James does it all the time,” she says, pointing to the countless videos of NBA players in the "bubble” ice-bathing together in 2020, as well Kevin Hart's dedicated web series, in which he talks to athletes in ice baths. (It's called “Cold as Balls.”) Clearly, when it comes to the world of sports, cold plunges are, well, par for the course. And court.
As for what prompted the shift from postgame recovery to buzzy wellness trend? That's largely thanks to athlete-celebrity hybrids like James, Simone Biles, Naomi Osaka, and David Beckham, the last of whom actually shared a video of his outdoor cold plunge earlier this year.
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“Cold plunges have surged in popularity recently largely due to the influence of trendsetting public figures,” Putsov continues. “Wim Hof, known as The Iceman, Madonna, and Lady Gaga have shared their experiences widely, which inspired their audiences to explore the benefits of cold plunging themselves.”
The trend has since overtaken the rest of Hollywood (TMZ has even curated a gallery of celebrities in ice baths, should you feel so inclined), which brings us to where we are now.
What happens during a cold plunge?
A cold plunge is, well, exactly what it sounds like: “A cold plunge is when someone submerges themselves in cold water,” Neil Paulvin, DO, a New York–based longevity and regenerative medicine doctor, tells Glamour. “It can be done in a bathtub, body of water, pool, or even a shower. To get the best benefits of a cold plunge, fully submerge yourself into the cold water. It can be a cold bath, ocean, or another body of water that you have available.”
After a few minutes of cold plunging have passed, you then warm yourself up gradually by putting on dry clothes and drinking an optional warm beverage, Dr. Paulvin adds.
If you want to get really technical, Mike Masi, a physical therapist who specializes in strength-sport athlete rehabilitation, notes that there are two primary forms of cold plunge—or “cold-water immersion”—that are typically cited in scientific research. “One is submersion to the iliac crest, right above the hips, or two, submersion to the clavicles, with the head above water,” he explains. “The temperature ranges most often cited are between 5°C to 15°C [41°F to 59°F], and the durations mostly cited are 10 to 15 minutes.”
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While similar, a cold plunge and cold therapy are not interchangeable. “A cold plunge is not the same as cold therapy,” says board-certified cosmetic dermatologist Ariel Ostad, MD. “They are both forms of exposing your body to low temperatures, but in different ways. Cold therapy is considered cryotherapy, which involves using specialized chambers and exposing the body to extremely cold temperatures—colder than cold plunges. Typically, liquid nitrogen is used to create this cold temperature.”
Cold-plunge benefits
One of cold plunging's most sought-after benefits is its ability to reduce inflammation. “Cold plunges can cause vasoconstriction, the closing of blood vessels to limit inflammatory chemicals moving into the area,” Dr. Paulvin explains.
Kuhlmann says, “Cold exposure has been shown to reduce inflammation in the body, and cold therapy may help decrease the production of pro-inflammatory cytokines and alleviate symptoms related to inflammatory conditions.”
Dr. Paulvin adds that since cold plunges reduce inflammation, they can also help with chronic plain. “Lessening this inflammation can help alleviate chronic pain,” he says.
Putsov agrees: “Using cold plunges regularly can be a game changer if you struggle with chronic pain or inflammation. It's like applying a natural, full-body anti-inflammatory. It reduces the production of chemicals that promote inflammation and increases those that reduce it. This can be particularly beneficial for conditions like arthritis, helping to manage pain and improve joint mobility.”
Cold plunges' anti-inflammatory properties also benefit the skin, according to Dr. Ostad. Decreased inflammation means redness, swelling, and inflammation in the skin over all.
“Cold exposure stimulates blood circulation through vasoconstriction and vasodilation, promoting cardiovascular health,” Kuhlmann explains. As for why that's a good thing?
“This can have a host of acute cardiorespiratory changes in health markers such as blood pressure, heart rate, and respiratory rate,” according to Masi. “The thought is that these acute changes may create a more chronic effect, potentially creating lasting improvements in circulatory health.”
While cold plunging cannot turn back the clock, it has antiaging skin care benefits. More specifically, cold plunges reduce the breakdown of collagen production breakdown and aging in the skin, says Dr. Ostad.
“Cold-water immersion has shown positive impacts on muscular power,” says Kuhlmann. “This suggests that it aids muscle recovery, enhances performance, and promotes increased strength, especially following intense exercise.” Research also supports improvements in muscle power, he adds.
According to Masi, cold plunging can also increase endorphin levels, leading to a feeling of well-being. Putsov says the same: “You feel better [after a cold plunge] because the shock from the cold triggers a flood of endorphins, which are the body's natural feel-good chemicals.”
As a result of the aforementioned mood boost, cold plunges can also help reduce stress. “Cold exposure, especially when combined with techniques like the Wim Hof breathing method, may reduce stress,” Kuhlmann says. “Controlled breathing and mindfulness practices during cold exposure positively influence the autonomic nervous system.”
Reducing stress has another major benefit, according to Dr. Paulvin. “Cold plunges also stimulate the body’s stress response and recovery process, which improves sleep,” he says.
“Doing a cold plunge after working out is great for muscle soreness,” says Daniel McKenna, a New York–based celebrity fitness trainer and founder of The Irish Yank Society. Putsov concurs: “When you take a cold plunge after a tough workout, it's like giving your muscles a refreshing break. The cold water helps to soothe soreness, and you can feel refreshed in an hour, not in three to five days.”
As for why that is? “This happens because the cold causes your blood vessels to constrict, reducing inflammation,” Putsov explains. “Metabolic waste such as lactic acid gets washed out faster. This process accelerates healing, getting you back in shape faster.”
Not only will you sleep better and recover faster, but you'll feel more energized, adds Dr. Ostad, who says that cold plunging can help reduce fatigue.
“Evidence suggests that cold exposure stimulates the immune system, potentially enhancing immune function,” says Kuhlmann. Dr. Paulvin explains, “When the body’s immersed in cold water, the experience stimulates leukocytes, the white blood cells that fight off sickness. Cold plunges help stimulate the vagus nerve and calm down the sympathetic nervous system.”
Cold plunging may also lead to improved mood and reduced symptoms of depression and anxiety, Kuhlmann adds. “The cold-water exposure activates the parasympathetic nervous system, leading to a release of stress hormones which helps reduce anxiety,” Dr. Ostad concurs. And, for what it's worth, Hailey Bieber claims cold plunging has helped her anxiety immensely.
According to Kuhlmann, exposure to cold temperatures may “activate brown fat and increased levels of plasma adiponectin,” which can contribute to weight loss and management, and therefore have a positive impact on insulin resistance, diabetes, and atherosclerosis.
Translation? Exposure to cold temperatures, such as in a cold plunge, can activate the use of a special kind of fat in the body meant to burn calories for warmth, resulting in an efficient metabolism and a decreased chance of high blood sugar, diabetes, and/or hardening of the arteries.
“One of the biggest things with cold plunges is the mental benefits you build,” says McKenna. “Yes, you get all of the physical benefits, but I find when you do it over and over, you get mentally stronger and can translate that into real-life situations.”
Putsov agrees: “A dip in cold water can really wake up your mind and lift your spirits,” he says. “It's a great way to boost your mood and sharpen your focus. Plus, it activates your sympathetic nervous system, which is responsible for your body's fight-or-flight response, enhancing mental alertness and clarity.”
How to cold-plunge:
Are you ready to take the plunge? Here's how. To get the best results, Dr. Paulvin recommends the Wim Hof breathing technique. “Take between 30 to 40 quick, deep breaths and exhale through your mouth,” he advises. “When you inhale, inhale deeply, then after letting out the air, maintain your lungs’ deflation as long as possible. Next, take another deep breath, holding it for around 15 seconds. Repeat three to four times.” For further instruction, download the the Wim Hof Method app or read his book.
If you're new to cold plunging, be sure to to start slow. “If you’re not used to the temperature, work your way up to longer cold plunges,” McKenna suggests. “You could even start with a slightly warmer temperature if you need. Don’t go from doing nothing to attempting a long cold plunge.”
Also of note? The risks of cold plunging—which are detailed below—are more likely if you plunge in an open body of water as opposed to in controlled environments. So if you're new to the practice, be extra sure to start in a bathtub filled with ice water or a cold-plunge tub at home.
Another option is to start by taking cold showers, which have plenty of their own benefits, and work your way up from there. Remember: It’s a marathon, not a race.
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According to McKenna, cold-plunge water temperature should be from 30°F to 50°F. However, Dr. Ostad says cold plunges can be as warm as 60°F. “It’s important to listen to your body and not push yourself too far,” he reiterates—especially for beginners.
As for how long to stay submerged? “The ideal time is 11 minutes per week, doing three-to-four-minute sessions at a time,” says Dr. Paulvin. McKenna agrees: “One to three minutes is a good start for beginners, and three to six minutes is a good goal if you want to push yourself.”
Very early beginners, however, should aim for just 10 seconds and focus on their breathing, working their way up from there. Also, set a timer to ensure you don't go overboard. “Listen to your body,” Dr. Ostad adds. “If you’re new to cold plunges, start gradually and increase your time spent each time you do a cold plunge.”
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Answers vary, but a few times a week seems to be the sweet spot. “It’s recommended to cold-plunge at least two to three times a week, and you can do it every day once you get used to it,” says Dr. Ostad.
According to Dr. Paulvin, three to four times a week is “ideal.” However, he strongly suggests against cold plunging after weight training workouts, as “it can reduce muscle protein synthesis and slow your gains.”
Cold-plunge risks
“If you don’t control your breath while cold plunging, it can be dangerous,” Dr. Paulvin explains, which is also why he advises against taking cold swims outdoors by yourself, or submerging your entire head for longer than a few seconds, as these can be dangerous.
“While cold plunging is generally safe, it's crucial to be aware of certain risks that should not be overlooked,” Kuhlmann says, pointing to risks such as increased confusion, headaches, numbness and tingling, decreased consciousness, and cardiorespiratory problems. “Experiencing any of these symptoms during a cold plunge should prompt a quick exit from the cold water. If neglected, these symptoms could escalate to life-threatening conditions such as drowning, hypothermia, and even death.”
The aforementioned risks are also more likely when cold-water swimming in large bodies of water as opposed to plunging in controlled environments like tubs. “However, these risks must be acknowledged and considered regardless of the setting,” Kuhlmann clarifies. “As with any wellness practice, understanding and respecting the potential risks associated with cold plunging is integral to ensuring a safe and beneficial experience.”
Is cold plunge right for me?
While cold plunges are considered safe and beneficial, the truth is they aren't ideal for everyone. “Since cold plunges reduce blood flow, they’re not ideal for those who are looking to build muscle after a workout,” says Dr. Paulvin. “Your blood won’t circulate enough for the mass to increase.”
Cold plunges can also be dangerous for people with a history of heart disease, cardiac problems, vascular disease, high blood pressure, or severe asthma, and should therefore be avoided unless under medical supervision.
“For those with existing health conditions, seeking guidance from a primary care provider before attempting cold plunging is highly advisable,” Kuhlmann concludes. “This ensures a comprehensive understanding of individual health circumstances and enables personalized recommendations to minimize potential risks.”
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
