Cold Plunges Aren't Just for Athletes Anymore

"The biggest change is the mental health aspect. I've seen an improvement in my skin, and I feel a cardiovascular difference in that I could do a little bit more because of it," Corey Radtke says about cold plunges. The 60-year-old Pilates movement specialist is a member of Bad Sisters, a group of cold plungers in Rye, New York.

Up the coast in Blue Hill, Maine, Christopher, a 54-year-old artist who preferred to not use his last name, cold dips with The Blue Loons. He shares similar enthusiasm. "It's just been a game-changer for inflammation," he says. "The mental clarity and the kind of ability to do tasks that you don't want to do is extraordinary." 

Corey and Christopher are part of a rising tide of people discovering what elite athletes have known for years. Cold water immersion (CWI) — or "cold plunging" as it's commonly known on social media — has moved beyond training rooms and recovery centers into everyday wellness routines. Younger influencers may dominate the trending videos, but a growing number of people over 50 are finding their way into frigid water, seeking its purported benefits.

Long before social media influencers and celebrities discovered cold plunging, athletes were stepping into ice baths to soothe sore muscles after intense workouts. But the practice of cold water therapy stretches back thousands of years, used by various cultures for both physical and mental wellness.

Today's cold plunge is a form of cryotherapy — a type of treatment using cold temperatures — and typically involves immersing the body in water between 50 and 59 degrees Fahrenheit for short periods. While professional athletes might endure longer sessions in colder temperatures, newcomers often start with brief dips of just a minute or two.

The practice gained mainstream attention partly thanks to figures like Wim Hof, nicknamed "The Iceman" for his remarkable cold-endurance feats. Hof popularized a method combining cold exposure with breathwork, bringing this ancient practice into modern wellness routines.

Christopher, a lifelong swimmer, was no stranger to chilly waters. But his first real cold plunge in Ireland's North Sea was shocking, despite his experience with cold pools. "But it lit a fire in me," he says, "and I kept doing it whenever I could." Now, it's a daily practice for him.

For Corey, the idea of stepping into near-freezing water was terrifying. She vividly remembers her first plunge, keeping her eyes closed for the entire 90 seconds. "It felt like half an hour," she laughs. "But when I got out, I realized I was fine. That moment of getting over the fear — that's what attracted me and kept me coming back."

But what actually happens when you take the plunge? When you enter cold water, your body responds immediately. Blood vessels near your skin constrict (vasoconstriction), sending blood rushing to protect your vital organs. After you exit the water, these blood vessels dilate again (vasodilation), creating a "flush" effect as blood returns to your skin and extremities.

These physical reactions explain what happens during a cold plunge. The anecdotal benefits that keep people like Corey and Christopher coming back are what interest researchers. Here's what they discovered and where we still need more research:

Muscle recovery and pain relief. "Cold therapies can reduce muscle soreness after exercise through vasoconstriction," says Magen Luhn, M.D., a board-certified family medicine physician specializing in sports medicine.

Most research on cold water therapy focuses on its effects on muscle recovery, particularly for delayed-onset muscle soreness (DOMS), which is that lingering stiffness and achy feeling you get a day or two after a tough workout.

Research published in Sports Medicine found that short dips in colder water worked best for helping athletes bounce back from intense workouts, improving both strength and reducing soreness. However, Luhn cautions that cold plunging might interfere with muscle growth after strength training.

Improved metabolism and energy. Being exposed to the cold, especially shivering, can temporarily boost your metabolism, similar to exercise, Luhn explains. "Cold exposure has also been shown to promote the conversion of fat cells to brown fat," she says. Brown fat is a type of body fat that burns extra calories to help keep you warm. Still, cold exposure or cold plunging is not a weight-loss solution on its own, she adds.

A review of studies found that regular winter swimmers showed higher levels of a helpful protein called adiponectin in their blood. This protein appears to help the body better manage blood sugar levels and might protect against heart disease and other age-related conditions. 

According to the researchers, repeated CWI during winter months helped both experienced and novice plungers use insulin more efficiently, meaning their bodies needed less insulin to process sugar, a marker of better metabolic health. 

Mental well-being. "Some studies suggest a temporary increase in mood and alertness after CWI, likely due to the release of endorphins," says Joseph Mercola, MD., a board-certified family medicine osteopathic physician and author of "Your Guide to Cellular Health."

Using brain scans, researchers noted that a five-minute cold plunge can boost positive feelings. These included feeling more active, alert, proud and inspired. It's also possible that the mental health benefits might stem from the combination of cold exposure, community engagement and physical activity rather than just the cold water alone, Luhn notes.

Potential anti-inflammatory effects. "Some studies suggest cold immersion could help manage autoimmune conditions by improving biomarkers of inflammation," Luhn says. Still, she emphasizes that more research is needed to understand its full impact on these symptoms.

Cold plunging has its fair share of devoted followers, but it's not without risks, especially for certain groups. 

First, there is limited research on CWI specifically for older adults, Luhn says. One major concern is the sudden narrowing of the blood vessels triggered by cold exposure, which can significantly increase blood pressure and put extra strain on the heart, explains Mercola. It's a phenomenon known as "cold shock response," a sudden, rapid increase in breathing, heart rate and blood pressure that can occur when entering cold water. This reaction can be dangerous, even deadly, if someone involuntarily gasps while their head is submerged.

A normal response to cold is an initial increase in heart rate and breathing, but these should return to normal quickly, Luhn says. Warning signs like a persistently high heart rate, difficulty breathing, chest pain or dizziness shouldn't be ignored.

Hypothermia is another risk, particularly for older adults whose bodies may not regulate temperature as efficiently. Immersion hypothermia — a rapid drop in body temperature caused by cold water exposure — can happen in water temperatures below 70 degrees. Water temperatures between 50 to 59 degrees, which is what CWI generally use, can induce immersion hypothermia and be life-threatening if exposure lasts too long, says Luhn. Signs of hypothermia include intense shivering, confusion, slurred speech and loss of coordination.

Other health conditions can complicate cold plunging as well. Mercola notes that people with Raynaud's phenomenon, which causes reduced blood flow to the extremities, should be particularly careful. The same goes for those with peripheral neuropathy, a condition that can limit temperature sensing and increase the risk of cold-related injuries. 

Luhn adds that those with mobility issues or poor balance face additional challenges with CWI. "As we age, the potential for adverse effects increases, and caution should be exercised," she emphasizes.

If the idea of cold plunging intrigues you, here's what physicians and experienced plungers want you to know before taking that first dip:

• Talk to your health care provider first to make sure cold plunging is safe for you, Luhn stresses, especially if you have a health condition.
• Begin in warmer months, suggests Christopher, rather than diving in during the middle of winter.
• Start with brief dips and moderate temperatures to help your body adjust. “Don't feel pressured. You can just go in for 30 seconds,” Corey says.
• Never plunge alone. Both Christopher and Luhn stress the importance of having someone nearby for safety.
• Use a stable entry and exit point to prevent falls, Luhn says. 
• Keep warm clothes readily available for after your plunge to prevent hypothermia.
• Invest in proper gear. “Get the booties,” Corey suggests. “Once you purchase something to do an activity, you're more likely to do it.”
• Learn proper breathing techniques before entering the water. “It helps keep your nervous system from completely firing up and running out of the water,” Corey says.
• Consider watching others first. “Sometimes people just want to come and watch the experience,” Corey shares, “and they see the joy that we have doing it, and then they want to do it.”
• Enter the water gradually. “We don't jump in. We walk in. So almost like you're giving your body a gradual transition,” Christopher explains.
• Make it social. “It's really about sharing this moment together,” Corey says. “Put your mind on the activity and breathe.”

And if you're not quite ready for the full plunge, you can always start small, in familiar territory. One that doesn't involve walking into a freezing lake or investing in a cold plunge tub. Begin by ending your regular shower with a few seconds of cold water and add a few more seconds each time as your comfort level grows. It's a gentle way to introduce your body to cold exposure. Plus, you'll have the comfort of knowing you can turn the warm water back on whenever you want.

Maggie Aime, MSN, RN, is a freelance health, wellness, and medical personal finance writer. Her work has appeared in GoodRx Health, HealthNews, Nursing CE Central, and elsewhere. When she's not writing, she's either relishing a breathtaking sunrise, making memories with her children, or rekindling her love of the piano. Connect with her at The Write RN. Read More