Cold Plunge Benefits & Safety Tips

Photo Credit: Brian Threlkeld, Photography For The People

As if six months of winter in Maine wasn’t enough of a challenge, some add cold-water immersion to their wintry list of outdoor activities. These hardy souls submerge themselves in frozen lakes and ice-cold oceans during the coldest time of the year. Last March, 15 swimmers took it to the extreme with a “Super Plunge” in Ogunquit - a fundraising event involving 24 polar plunges in 24 hours. While they did raise $80,000 for Special Olympics, an impressive feat for a great cause, you’d have to pay me twice that amount to join them.

Although we’ve done a handful of polar plunges, I’m a fair-weather plunger - willing to endure icy water only if it ends with a hot tub or sauna. But last year, we invested in a cold plunge tub for our back deck for daily ice baths. By “we”, I’m talking about our then 16-year-old son and a group of his friends. They loved the physical and mental challenge of sitting in the icy tub for 1-3 minutes at a time and my son was more relaxed than I’d ever seen him, post-plunge. All that talk about cold baths releasing endorphins? I believe it.

I bought the cold tub from a co-worker whose enthusiasm for this daily practice sold me on the idea - and lucky for us, he had an extra, unused tub. After bringing it home, I did some research on recommended use and safety. Here’s what I learned from this article by Stanford University’s Lifestyle Medicine Program, Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion, by Maya Shetty:

Emerging studies now suggest that cold water immersion (CWI) may include the following benefits:

• Improving mental health by releasing endorphins and norepinephrine

• Decreased cortisol levels (we’re all too familiar with that rascally stress hormone)

• Reduced inflammation

• Improved immune system

• Enhanced mood regulation

• Slowed progression of neurodegenerative diseases

• Muscle recovery after a workout

• Improved energy and focus

• Improved circulation and cardiovascular health

• A more resilient physiological state over time

It appears that we still need more research to validate these claims, but many swear by the physical and mental health benefits of this practice - including the Finnish, who’ve been cold water plunging for centuries.

While considering the health benefits, it’s also important to be aware of the risks and to practice safely. The article suggests that a safe temperature to aim for is no colder than 50 degrees Fahrenheit. To avoid hypothermia, limit immersion time under 10 minutes. If you can spend 1 minute in a cold tub, I applaud you. Allow your body to acclimate by starting with shorter immersions and warmer temps, gradually transitioning to colder temps for longer durations.

You’ll also want to talk to a physician before jumping into cold water if you have any of the following conditions:

• Hypertension

• Heart disease

• Pregnancy

• Diabetes

Here’s another helpful article from NPR: Ready to cold plunge: We dive into the science to see it it’s worth it.

And some tips from friends who practice regular cold plunges:

• Wear Neoprene booties or wool socks to keep the feet warm.

• Deep breathing helps calm the nervous system and mind as you enter the cold water. It’s normal to begin hyperventilating, which is no good for anyone. Take DEEP breaths.

• Immerse your whole body up to your thyroid and neck to receive full hormonal benefits.

• A cold plunge after a sauna (not before) is the recommended order and appears to be the most beneficial.

The type of cold water immersion you choose is a matter of personal preference. You might appreciate the convenience of a back deck cold tub or a cold shower. Or maybe you favor the natural setting of frozen lake dips or ocean swims. Our younger son Henry (pictured jumping into the frozen lake hole) wouldn’t sit in the cold tub on our deck for anything or anyone..and I’m right there with him.

If you live in Maine and are looking for a cold-plunging community or event, check out these links:

Plunge for a Purpose - January 1st at Pemaquid Beach in Bristol to benefit Hearty Roots' youth development programs.

Two Maine Mermaids - full moon dips, guided dips, and a Women’s Wave dip on International Women’s Day at Willard Beach in South Portland.

Polar Bear Dip & Dash - Hosted by the Natural Resources Council of Maine, this fundraising event supports a clean energy future for Maine. The date this year is January 4th at Southern Maine Community College in South Portland.

Whether you choose to cold plunge or not, you now have some information if you’re seeking another outdoor winter activity. For other winter recreation ideas, check out this recent Maine Calling episode: Getting Outside in Wintertime.

Winter is long. Find ways to embrace it and you may actually start to enjoy it. As the Norwegians say, “Friluftsliv!” Fresh air is life.