FORT LAUDERDALE, Fla. (NewsNation) — As Americans look for ways to beat the heat, the current wellness trend is taking a cold plunge.
The cold plunge has been trending on social media in recent years — and more so in 2024 — as people immersed themselves in icy water in the name of health.
While the concept of cryotherapy — any treatment involving freezing or near-freezing temperatures — can be traced back to ancient Rome, research around its exact health benefits remains scarce.
However, some health experts believe it can improve mood elevation and increase circulation as well as relieve muscle soreness, reduce inflammation, boost immunity and improve mental health.
Before incorporating a cold plunge into your routine, ask a doctor, physical therapist or other medical professional how to go about it, especially if you are doing it for health reasons or have medical conditions.
NewsNation takes on the cold plunge
NewsNation’s Xavier Walton visited The Space in Fort Lauderdale, Florida, to put the cold plunge’s benefits to the test and see what all of the hype was about.
“When you get in the cold, you’re activating your sympathetic nervous system, your fight or flight response,” Michelle Miltenberger, the owner of The Space, told Walton.
“As you get in there, your breath starts to quicken, your heart rate quickens. You just want to get out,” she said. “The key is to breathe, and purposely drop yourself into that rest and reset sympathetic or parasympathetic nervous system response.”
Miltenberger said that regulating your breathing and exercising your mental strength to calm yourself down can help you find a place of peace.
Benefits of the cold plunge
A cold plunge will lower your body’s core temperature, the benefits of which are not entirely clear.
One of the most widely reported benefits is the reduction of muscle soreness. The cold temperature constricts blood vessels and decreases the inflammatory response, which can reduce post-workout aches and pains.
High-performance athletes have long used ice baths to expedite their recovery process, as the practice helps flush out waste products like lactic acid from the muscles, which promotes faster healing.
Cold plunges may also have some mental health benefits. One study found an association between winter sea swimming or bathing with lower stress levels and higher overall well-being. Researchers found that those who participate in cold plunging also have a “heightened” understanding of their health and wellness needs.
Another small study in 2020 saw reductions in negative mood, heightened sense of well-being and increases in positive mood in a group of novice open-water swimmers.
Other potential health benefits include heightened metabolism, reduced inflammation and weight loss, but additional research and scientific documentation is needed.
Potential risks of cold plunging
Risks of cold plunging can include hypothermia, cardiovascular events and drowning, Dr. Craig Van Dien told NewsNation.
Sudden cold water immersion in temperatures less than 50 degrees can also cause the body to go into shock, which can lead to rapid breathing, heart rate and blood pressure spikes and clouded thinking.
Another risk is the loss of muscular control, which can worsen the longer someone is immersed in cold water and potentially lead to drowning.
“Understanding your medical comorbidities and what risk they pose is extremely important before cold plunging,” Van Dien said. “At a minimum, individuals with known cardiac or pulmonary disease should steer clear of cold water immersion, given the immense burden placed on these body systems.”
NewsNation’s Urja Sinha and Xavier Walton contributed to this report.
