There are a ton of recent studies that show a tremendous amount of health benefits that are associated with Cold Water Immersion (CWI) or “cold plunges”. When you immerse your body into water that is 40-60 degrees Fahrenheit, several things begin to happen to your body: your heart rate elevates, your blood pressure and cortisol levels will rise, and blood flow will decrease as blood vessels will constrict.
Cold Plunges: The Benefits
From a physiological perspective, there are several positive reactions that occur when immersing yourself in cold water. A process called “Shivering Thermogenesis” is activated, which results in “an increase in metabolic heat production.” [1] This process can lead to calories being burned simply by sitting in cold water, with a recent study showing “up to 400 calories per hour” being metabloized. [2] Based on that rate of metabolization, a CWI of up to 15 minutes can burn roughly 60-65 calories depending on weight, gender, and age. This process typically happens when the water is colder than 50 degrees Farenheit.
If the water is warmer than 50 degrees Farenheit, a process called “Non-shivering Thermogenesis” can occur. During Non-shivering Thermogenesis, the “activation of Brown Adipose Tissue (BAT)” begins. [2] Also known as brown fat, BAT helps to keep you warm when temperatures drop. It generates heat by burning glucose in your cells. The thermogenesis generated by brown fat also helps to keep insulin and blood sugar levels stable.
Cold Plunges: Potential Risks
If you are thinking about taking the “plunge” into Cold Water Immersion, there are factors to consider before jumping in. If you have any kind of cardiovascular health issues, definitely consult your physician to assess any risks that might occur from CWI. Another risk factor to consider is Hypothermia, which can occur from water that is too cold and immersing for too long. Moderation is extremely important when beginning Cold Water Immersion, as is “plunging” with a friend when getting started, just in case you need assistance.
How To Get Started Cold Plunging:
For beginners embarking on their cold plunge journey, it’s essential to grasp that timing and method play pivotal roles in reaping the utmost benefits while ensuring safety remains paramount. Here are key pointers novices should bear in mind as they initiate their cold plunge endeavors.
- Timing: Beginner Plungers should start by immersing for 3-5 minutes, and increase time weekly as your body acclomates.
- Temperature: A great temperature to start with is around 60 degrees. As you become more experienced you can eveltually drop closer to 40 degree water.
- Breathing: It is essential to your safety to focus on your breath in Cold Water Immersion. It is a natural reaction to hold the breath in cold, but use your nose to draw slow, steady breaths .
Another factor to consider when beginning cold plunges is where to cold plunge. Many spas and wellness centers have designated cold plunge tubs or pools, and this is a great place to check in your local area. If they are not available in your area, you can use a cold bath or shower, however the health benefits are not quite as impactive. To increase the effectiveness, adding ice to the bath is a great technique.
After completing your cold plunge, it is imperative to allow your body to warm up naturally instead of diving under the covers or hitting the sauna. This will allow the maximum amount of metabolic benefits.