Nowadays, more and more people are turning to cold plunge therapy or cold water immersion (CWI) for the numerous health benefits it offers. According to Dr. Craig Van Dien, a physical medicine and rehab specialist, CWI was traditionally practiced by professional athletes to help with their post-workout recovery but now, the general population has also been doing cold plunges possibly because of the health benefits and wellness trends.
Even Actor and TV host Mario Lopez has joined the cold plunge rush! He shares that cold plunge with a cold tub from Renu Therapy provides huge benefits for his recovery as he ages, and adds that he now sleeps better. His goal is to become more accustomed to the cold temperature and build his way up adding more minutes to his routine.
What You Need to Know About Cold Plunging
Cold plunge with a chiller is simply the act of submerging most of your body in cold water, usually between 50°F to 60°F, for anywhere from 1 minute to 10 minutes, depending on how used to the cold you are. There are plenty of ways to do this, from filling up your bathtub with cold water and ice cubes to using an outdoor trough, or even taking a dip in a chilly lake.
Cold plunging has really taken off lately. Google searches for "cold plunge" spiked 14 times between early 2022 and 2023, thanks to celebrities like Lizzo and Harry Styles sharing their cold plunge routines on social media. According to The Peloton Report: Spring Wellness Trends, 19% of those surveyed have either tried or are interested in cold plunging, proving that the trend is here to stay.
But the concept of cold therapy for health benefits isn’t exactly new. Long before Wim Hof, also known as "the iceman," made headlines with his cold immersion feats. Plus, the ancient Greeks were already onto something. They used cold water for relaxation, healing, and even socializing. Hippocrates believed it could boost energy, while Thomas Jefferson took cold foot baths every morning to stay healthy.
Cold water immersion is the broader term that often comes up in scientific research and encompasses different forms of cold water therapy, including cold plunges, cold water swimming, and cold showers. You'll see the term CWI pop up throughout this article, but it essentially covers all these different ways of using cold water for wellness.
How Cold is Cold Plunging?
Some studies suggest that the ideal cold plunge water temp for reducing muscle soreness falls between 50°F to 60°F, according to Dr. Van Dien. However, there isn't a universal standard for cold plunge temperatures, as preferences can vary. Dr. Troy Russell, a board-certified in Family Medicine and Obesity Medicine, notes that most people tend to use water temperatures ranging from 38°F to 60°F, depending on what feels comfortable.
If you're new to cold plunging, experts recommend starting slowly to help your body adjust to the frigid temperatures. Dr. Russell advises beginners to limit their cold exposure to 10 minutes to 15 minutes at most. He adds that as your body builds tolerance, you can gradually extend the time spent cold plunging. However, Dr. Van Dien highlights that research tends to focus more on the frequency of ice bath, rather than the duration when looking at the health benefits.
Dr. Van Dien also points out that the amount of time you spend in the plunge can depend on several factors, including the water temperature and how accustomed you are to the practice. Plus, your goals with cold plunging, whether it's for recovery, mental clarity, or another reason, can influence how long you stay immersed.
Here's How to Do Cold Plunging
There are a few different ways to try it out. One option is to ease into it with warm-to-cold showers. Start with warm water, and after a few minutes, gradually lower the temperature until it's cold enough to feel the effects without shocking your system. This allows your body to adjust slowly to the colder temperatures, making it more comfortable over time.
If you're looking for a more intense experience, you can skip the warmup and go straight into a cold shower. This is especially useful after a workout, as the immediate cold can help with muscle recovery and boost energy levels. It's a quick and accessible way to enjoy cold therapy at home.
Another method is immersing yourself in an ice bath. By adding ice to water and getting the temperature down to somewhere between 50°F and 60°F, you can immerse your body for 10 minutes to 15 minutes. Although ice baths have been a popular recovery tool, a 2017 study suggested they may not be as beneficial, therefore, it's important to listen to your body and see how you respond.
If you're feeling adventurous, you may even want to try a quick plunge in colder waters. But it's important to follow safety precautions, as sudden cold exposure can be intense. Each method offers a unique way to explore cold water therapy and find what works best for you.
Take the Plunge and Explore the Power of Cooler Waters with Renu Therapy!
Colder water could hold the key to even greater benefits for your recovery and wellness. Whether you're looking to boost muscle recovery or challenge your mental toughness, experimenting with lower cold plunge water temps might be the game-changer you're seeking.
Renu Therapy offers cold plunge tanks with chillers for sale, handcrafted right here in the USA to ensure top quality and performance. Our tubs are designed to keep the water at the optimal temperature for maximum results, helping you achieve your wellness goals.
Experience the power of cold therapy with Renu Therapy’s expertly crafted cold plunge tubs, built to help you feel your best!
