Exploring Cold-Water Immersion: What Science Reveals About its Fitness Benefits

February 25, 2025 TruthUSA

While diving into ice-cold water might appear to be a daunting endeavor, certain experts advocate for its practice.

The inaugural polar bear plunge took place in Vancouver in 1920 by a group known as the Polar Bear Club, and this tradition continues to thrive.

Polar plunges are events where brave individuals immerse themselves in frigid ocean waters. These events occur annually in various countries worldwide, with a considerable number in the United States often linked to fundraising efforts for charities, including the Special Olympics.

Cold plunges have gained popularity among athletes and wellness enthusiasts, but does scientific research back up the excitement? A recent meta-analysis conducted a thorough examination and discovered that the practice yields time-dependent benefits for stress management, which influences both mental and physical health. It also identified other advantages, such as short-term relief from inflammation and potentially improved sleep quality.

Although preliminary studies on the effects of polar plunges on mood and cognitive function have shown mixed results, some traditional health professionals align with proponents of polar plunges in recommending the practice for mental health benefits. However, it is vital for individuals to consult with their healthcare provider before attempting this practice, as it may pose significant health risks for some.

Polar plunges demand a resilient spirit—even for those in good health—but the correct approach can help make the experience more bearable.

Findings

The meta-analysis published in January was carried out at the University of South Australia and featured in PLOS One. It reviewed data from 11 studies involving 3,177 participants to assess the health impacts of cold-water immersion in baths or showers. The authors characterized cold-water immersion as partially or fully submerging the body in temperatures between 50 to 59 degrees Fahrenheit for at least 30 seconds.

It is essential to note that while the authors limited their study to this temperature range, actual cold-water immersion experiences could involve temperatures that are either colder or warmer. Given that polar plunge events typically occur in winter, they likely involve much colder water.

“In this study, we observed a variety of time-sensitive effects,” stated co-author Tara Cain in a press announcement. “Primarily, we found that cold-water immersion could lessen stress levels, though only for approximately 12 hours following exposure.”

Cold-water immersion also triggered short-term increases in inflammation. While this may seem unfavorable, athletes frequently utilize ice baths to alleviate inflammation and muscle soreness post-exercise, remarked co-author Ben Singh in the press announcement.

“The immediate rise in inflammation serves as the body’s response to cold as a stressor. It aids in adaptation and recovery, analogous to how exercise induces muscle damage before enhancing strength, which is why athletes embrace it notwithstanding the temporary increase.”

Moreover, the researchers identified some links between cold-water immersion and improved sleep quality, although they acknowledged that their data was exclusively male participants, preventing them from concluding whether the benefit applies to women.

Despite widespread claims about the practice enhancing immunity, the evidence remained inconclusive. No significant immune changes were noted immediately or one hour post cold-water immersion.

No evidence indicated that cold-water immersion improves mood, although improvements in quality of life and sleep were recorded.

Due to insufficient long-term data and the small size of many trials in the meta-analysis, the authors emphasized the need for more substantial evidence to validate these advantages.

On a similar note, cold-water exposure was linked to a 29 percent reduction in sickness absences for those engaging in cold showers, although there was no marked decrease in illness duration. Cold showers also correlated with slightly elevated quality of life scores.

Potential Mental Benefits

A 2023 study published in Biology involved 33 healthy participants who underwent a 5-minute body soak in 68 degrees Fahrenheit water. Self-reported emotions indicated that participants felt more alert, active, inspired, attentive, and less anxious and distressed after the bath. The study also measured brain connectivity and found that the increase in positive emotions—while not corresponding to the decline in negative emotions—related to the formation of connections in the brain linked to emotion, attention, and self-regulation.

In contrast, a 2021 systematic review featured in the International Journal of Environmental Research and Public Health yielded less favorable findings. After analyzing the results from eight studies on cold air exposure and ten on cold-water immersion, the authors concluded that these practices hindered cognitive performance even prior to the onset of accidental hypothermia (abnormally low body temperature). These impairments affected memory, attention, and processing speed.

Medical Opinions

Thompson Maesaka, a neurologist and co-owner of The Neural Connection, shared his perspective on polar plunges with The Epoch Times in an email.

“From the first plunge to the 30th, you’ll experience an immediate uplift in alertness and mood. Many individuals also report heightened motivation.”

To support his assertions, he referenced the study published in Biology, which suggests that regular plunges may foster increased energy levels, motivation, and enhanced overall mood.

“The shock from cold water indeed benefits the overall physique by boosting an individual’s mood,” said Dr. Michael Chichak, a general practitioner and medical director at MEDvidi, in an email to The Epoch Times.

“This occurs due to the heightened release of endorphins and norepinephrine prompted by cold-water immersion. It significantly enhances both mental and physical sharpness while relaxing the individual, enabling better focus on tasks throughout the day.”

Health Risks

The authors of the meta-analysis cautioned against cold-water immersion, as research has not established a clear safety profile. Such exposure induces short-term escalations in blood pressure, heart rate, breathing rate, oxygen uptake, cortisol (the stress hormone), and norepinephrine. The long-term impacts of these reactions are yet to be determined, they noted.

“Ensure you are screened for blood vessel issues and heart concerns before embarking on a cold-water program,” advised Maesaka.

“The abrupt constriction of blood vessels can pose risks if there is an undiagnosed heart condition. If the vascular system cannot manage the stress, individuals may experience lightheadedness and fainting. Screening and supervision can mitigate these risks.”

Paul Koepnick, founder of MILLIOKI Wellness Society and holder of world records for extreme cold-water plunges, conveyed to The Epoch Times in an email that, apart from heart-related dangers like heart attacks, the practice may lead to hypothermia, drowning, and potentially death.

Koepnick noted, “Individuals with Raynaud’s disease may struggle with cold pain, but using gloves and boots can help alleviate symptoms.”

Raynaud’s disease is a condition characterized by the narrowing of small blood vessels supplying blood to the skin in response to cold, causing discomfort.

How to Polar Plunge

Polar plunge events commonly occur in natural water bodies, such as lakes or oceans. However, to minimize the risk of accidental drowning and exposure to dangerously cold temperatures, starting in a controlled environment like a bathtub is advised.

According to Koepnick, the following guidelines can help mitigate the risks associated with cold-water plunges:

Take it slow: Plunging in too quickly can initiate a shock response. Entering gradually allows your body to adapt and regulate properly.
Focus on slow, deep exhales: Counteract the impulse to gasp and hyperventilate by concentrating on long, deep exhales, sending calming signals to your body. Maintain a slow, controlled breathing rhythm to restore normal patterns.
Alter your mindset: Recall a positive experience to reframe your experience and make it more manageable.
Recognize when to exit: You only need 90 to 120 seconds to achieve the intended benefits. Avoid staying longer than five minutes, and ensure you conclude with a positive experience. Celebrate every attempt, even if it lasts just 10 seconds. Over time, the cumulative effects will be significant if practiced consistently.

“Having taught over 20,000 hours of cold-water immersion to numerous individuals all over the world, I have yet to encounter any negative health incidents when these protocols are adhered to,” confirmed Koepnick.

He recommends finding a comfortable water temperature and gradually cooling it down. It should be sufficiently cold to evoke a bit of fear and anxiety but safe enough that you can exit if it becomes overwhelming.

As a passionate advocate for polar plunges, Koepnick enthusiastically endorses the practice for everyone without medical contraindications. He believes that “cold-water immersion, including cold plunges, is immensely impactful and beneficial for health, affecting every organ system in the human body down to the cellular level.”

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