What Cold Plunges Actually Do to Your Body

Kathmandu, July 14 – In recent times, short dips into freezing water have become increasingly popular. These practices are lauded for advantages such as decreased swelling to enhanced psychological strength. However, do these assertions hold scientific backing, or are they merely part of yet another temporary health fad?

Rohit Chettri, co-founder of House of Grit and an officially certified trainer through Cult who focuses on lifestyle, strength training, conditioning, and Olympic lifting, offers his perspective on the growing popularity of ice baths. Ranked 8th in the Men Individual category of CrossFit India's 2025 standings, Chettri explores both the possible advantages and associated health concerns of submerging oneself in cold water, including improved muscle recovery and enhanced emotional well-being, as well as the risks involved for individuals with pre-existing medical issues.

What precisely is a cold dip, and what temperature does it actually involve?

A chilly dip refers to a type of cold water therapy where people immerse their bodies in cool water, generally between 10 and 15 degrees Celsius. This activity typically continues for periods ranging from 30 seconds to as long as 10 minutes, based on an individual’s comfort level and familiarity with the process.

Commonly utilized for rehabilitation and psychological preparation, the dip is short yet powerful, intended to jolt the body and trigger physical reactions.

What is the proper way to begin with a cold immersion for the first time? What are the essential guidelines to follow and avoid?

Entering a cold dip is not just about leaping into freezing water. For those new to it, adopting a gradual and thoughtful method is crucial. Begin with brief sessions lasting approximately one to two minutes, slowly increasing your endurance over weeks. It’s important to stay properly hydrated both prior to and following the immersion, along with practicing consistent, measured breaths to keep your body composed during the challenge. Cold dips work most effectively when included in recovery practices, particularly on days when you feel tired or excessively strained.

Nevertheless, certain limits must not be exceeded. Spending excessive time in the water may raise the chances of developing hypothermia, and consuming items such as alcohol or drugs needs to be completely refrained from prior to entering the water. The frequency also plays a role—more does not necessarily mean better. It is usually adequate to have two to three sessions each week. Moreover, it is crucial to prevent submersion of the head entirely or rushing into a hot shower right after, since these actions can shock the body’s systems and might cause greater damage instead of benefit.

What are the real, evidence-based advantages of cold water immersion for healing or toughness?

Although cold dips might appear as merely another health fad, scientific studies highlight real physical and mental advantages. According to a study featured in Neuroscience Letters, short-term exposure to cold temperatures of 57°F led to a 250% increase in dopamine and a 530% rise in norepinephrine—two brain chemicals associated with drive, emotional state, and cognitive sharpness.

In terms of physical effects, cold dips have been found to decrease muscle inflammation and discomfort. A 2023 review established that immersing in cold water can help reduce creatine kinase levels, which serve as an indicator of muscle injury, and enhances "subjective recovery," reflecting an athlete's sense of preparedness for their subsequent workout.

Regarding performance, studies involving elite athletes have shown that those who used cold immersion experienced faster recovery of explosive abilities such as sprinting or leaping within 24 hours. Nonetheless, improvements in strength and stamina were not affected.

In addition to working out, a Dutch research involving more than 3,000 people showed that individuals who finished their warm shower with 30 to 90 seconds of cold water had 29 percent fewer absences due to illness compared to those who did not do this.

In brief, when performed correctly, ice dips seem to provide genuine restorative advantages, beyond mere social media popularity.

What are the potential health dangers, particularly for individuals suffering from cardiac or hypertension conditions?

Although cold dips provide recuperative advantages to numerous people, they carry potential dangers, particularly for those with pre-existing medical problems. Sudden contact with cold water may induce a condition referred to as "Cold Water Submersion Syndrome" or "Cold Shock Reaction," causing an immediate increase in pulse and arterial pressure. Individuals suffering from heart-related ailments might experience severe consequences like irregular heartbeat, cardiac arrest, or cerebral vascular accident.

Physiological strain isn't limited to just one aspect. Exposure to cold can lead to a harmful redistribution of bodily fluids, which might affect respiratory capacity and elevate the likelihood of cardiac issues in those who are more susceptible. Difficulty breathing and hypothermia are genuine risks when such immersion occurs without proper precautions or lasts excessively long.

I highly recommend that individuals suffering from heart conditions, elevated blood pressure, or breathing difficulties should seek medical advice prior to adding cold water immersion sessions to their regimen. Although often promoted as a health practice through online platforms, such activities may pose significant risks when undertaken without proper medical guidance.

Who ought to and who should avoid making the leap?

Cold dips provide various advantages, mainly for people who are generally healthy with no pre-existing health issues. Consistent contact with cold water has been associated with less muscle discomfort, better healing, and decreased tension. Athletes and those who lead an active lifestyle may find it useful as part of their rehabilitation process.

Nevertheless, not all individuals may benefit from cold immersion. People suffering from heart-related issues or significant health problems are advised to avoid this practice—or at the very least, seek advice from a healthcare provider prior to attempting it. The abrupt exposure to cold water can impose additional stress on the heart and central nervous system, posing possible risks for people with underlying medical conditions.

Why have ice baths become popular—real healing or just internet trend?

The growing interest in cold plunges has origins in the adoption of this technique by athletes and health advocates who have shared their experiences through various channels. Although part of the excitement might stem from visually appealing content on social media, there is also research supporting the movement. Research indicates that submerging oneself in cold water may help with muscle repair and enhance general physical performance, indicating that it's not merely a passing online trend.