Every winter, people dive into icy waters for the polar bear plunge. You can experience the perks of cold water immersion therapy at home — it is easier than you think with this step-by-step guide. Get ready to upgrade your routine with a refreshing soak that can ease inflammation, boost your immune system, and leave you with radiant skin.
Understanding cold water immersion
Cold water immersion is exposing yourself to cold water for therapeutic reasons. This can be in the form of winter swimming, ice bathing in water of around 50 to 59 F, or taking cold showers.
Cold water immersion therapy falls under the category of hydrotherapy, which uses water as therapy. There are various forms of hydrotherapy, each addressing different health needs. Aquatic exercise is suited for older people to do low-impact exercise in the pool without putting too much stress on their joints. Warm water baths with salts such as Epsom salts help with skin issues and muscle relaxation. On the other hand, people use cold water exposure to reduce inflammation and boost their mental health.
Reasons to consider cold water immersion
There have been an increasing number of studies that highlight the positive benefits of voluntary cold water exposure; however, there is a need for more research to reach conclusive evidence on the health effects of this practice. Please check with a healthcare professional before starting any form of therapy.
Athletic recovery
World-renowned professional athletes, like US Open winner Naomi Osaka, have been vocal about their love for ice baths to recover from tough matches. That’s because soaking in cold water helps with muscle soreness as it causes blood vessels to constrict, decreasing blood flow to the affected area and reducing inflammation. A fast recovery can mean all the difference for athletes with limited time until their next match. MMA athlete and founder of Grapplers Graveyard, Cameron Allen finds plunging to be a vital recovery tool, stating, “Cold water immersion is a common practice used in the athletic realms, not only is it good for athletes’ bodies but also helps them build a mental edge while being immersed.”
Mental health benefits
Cold water therapy is not just for athletes; its benefits extend from muscle recovery to promoting better mental health. A questionnaire surveying regular winter swimmers found that they experienced less tension, fatigue and improved mood and memory. There have also been studies that showed cold water therapy alleviates symptoms of depression because of the rush of adrenaline the body experiences from the activation of the nervous system.
Improved immune system response
Promising findings suggest that cold water immersion can improve the immune system by stimulating blood cells to fight infection. In a study from the Netherlands, participants who switched from a hot to cold shower for 30, 60 or 90 seconds for 90 days called in sick for work 29% less than those who didn’t take cold showers.
Skin and beauty benefits
Washing your face with cold water is a common practice for a tighter and more radiant skin appearance, as cold water decreases inflammation and boosts circulation. Consider eating antioxidant and vitamin C-rich foods to further increase your skin regimen.
Cold water immersion in practice
Consult your doctor first to understand whether cold water immersion is safe for you. If this therapy suits your health needs, here is a step-by-step guide on safely practicing cold water immersion at home.
1. Take time to adjust
A cold shock is caused by a sudden immersion in cold water, resulting in life-threatening responses such as a loss of breathing control, an increase in heart and blood pressure and mental impairment.
To prevent this, start with a cold shower of around 65 F. Once you’re acclimated, slowly immerse yourself in a tub with water at a temperature between 50 to 60 F. Maintain deep, rhythmic breathing during this time. To simplify this process, consider getting a Cold Pod, a portable and insulated ice bath.
2. Be mindful of the water temperature
Stick to the recommended temperatures, or you could put yourself at risk of hypothermia and drowning from a loss of breathing control. Have a thermometer to ensure you’re not submerged in dangerous temperatures.
3. Bring a friend
Due to the health and safety risks of cold water immersion, do not try it alone. Bring a friend along so they can watch out for signs of cold shock and hypothermia and be there to offer assistance if needed.
4. Don’t rush the process
You need practice to build up your tolerance in cold water. Try it for no more than 5 minutes for your first few attempts. It’s also important to note that your baseline will change depending on factors such as hunger, fatigue or stress. Always listen to your body, and don’t be tempted to push yourself beyond your boundaries. Once you start to shake, you’ve reached your max, and it’s time to get out.
5. Warm-up
Have a warm drink or a hearty soup like steak and potato soup to help your body regain its normal temperature. There’s nothing better than treating yourself to a soothing meal after a cold plunge.
Safety considerations
Although there are several benefits to cold water immersion therapy, it comes with potential risks and side effects. This may not be a suitable therapy option for those with pre-existing medical conditions such as heart disease, nerve disorders or high blood pressure. Consult with a healthcare professional first before engaging in this activity.
One risk of cold water therapy is becoming hypothermic — when the body temperature drops below 95 F. Symptoms of hypothermia include uncontrollable shivering and loss of coordination and speech. If you or another individual is experiencing hypothermia, remove wet clothes, lie or sit down and consume warm food. It’s vital to warm up gradually and avoid warm baths as they can cause a dangerous drop in blood pressure. Informing yourself of the risks will help prepare you in the case of emergencies. If you suspect you’ve got hypothermia, seek medical attention.
Elevate your wellness routine with cold water therapy
Cold water therapy can be a great addition to your wellness routine if practiced safely. You can easily take a cold morning shower to revitalize you for the day ahead. If you’re looking for more intensive exposure, dip into an ice bath in your Cold Pod to activate your sympathetic nervous system. The best part of this practice is that you can customize it to your individual needs and preferences.
Combine cold water immersion therapy with other wellness practices, such as a healthy diet of dishes like Mediterranean shrimp — made of simple and aromatic ingredients that go perfectly with your choice of carbs or vegetables.
Tread safely with cold water immersion
Cold water immersion can aid muscle recovery, be a mood booster, leave you glowing, give you radiant skin and even improve your immune system. Prioritize safe experimentation with the consultation of your healthcare providers, as some risks come with this. Once you’ve taken the necessary precautions, prepare for a chilly dip that will send a refreshing jolt through your body.
Jenn Allen is a retired chef turned cookbook author, blogger, and traveler. She lives at home with her family and the cats that rule them all. Get all of her recipes and more at CookWhatYouLove.com.
These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.