Cold plunging has become one of the most popular biohacks of all time. You literally can't turn on TikTok without seeing at least one influencer filming themselves plunging.
While much of it seems to be about showing off and being in the know, proponents claim a myriad of benefits, from enhanced mental clarity to improved physical health.
But is cold plunging really worth the hype, or is it just another overrated fad? Let’s dive into the benefits of cold plunging and explore essential lifestyle habits you should prioritize before taking the plunge.
The Benefits of Cold Plunging
For those unaware of this trend, cold plunging is where you literally plunge your body into ice water for 30 seconds to 3 minutes. Like heat, regular exposure to extreme cold temperatures is believed to improve health and performance when done in small doses. Remember...long term exposure to cold water will kill you, so cold plunge with care.
So, what do these influencers say regarding the benefits of cold plunging? Here is what we found.
Improved Circulation
One of the most touted benefits of cold plunging is improved blood circulation. When you immerse yourself in cold water, your blood vessels constrict, and upon exiting, they dilate. This process can help improve blood flow and oxygenate your muscles, promoting faster recovery and improve your overall cardiovascular health.
Reduced Inflammation
Cold exposure can significantly reduce inflammation. Athletes often use ice baths to alleviate muscle soreness and speed up recovery after intense workouts. The cold temperatures help to reduce swelling and numb nerve endings, providing relief from pain and inflammation.
Enhanced Mental Clarity
Taking a cold plunge can also boost your mental clarity. The shock of the cold water triggers a release of endorphins and increases the production of norepinephrine, a hormone that plays a role in attention and focus. Many people report feeling more alert and mentally sharp after a cold plunge.
It can also help with stress management by training the body to handle intense situations.
What to Focus on First
While we do not disagree that cold plunging is great for your body, it probably isn't where you should start. Buying a $5k cold plunge tub is probably a waste of money if you aren't doing the big 5 correctly.
Before diving into a cold plunging routine, here are some key areas to focus on:
High-Intensity Exercise
Engaging in regular high-intensity exercise can significantly improve your overall fitness and prepare your body for the physical demands of life. Exercise enhances cardiovascular health, builds muscle strength, and boosts your endurance.
Proper Hydration
Cold plunging is a waste of time if you do not hydrate properly throughout the day. Staying hydrated is crucial for optimal body function. Hydration supports your body's natural detoxification processes, maintains energy levels, and aids in muscle recovery.
Note: To enhance your hydration practices, try adding a pinch of real sea salt to every glass of water.
Adequate Sleep
Quality sleep is essential for overall health and well-being. Sleep allows your body to repair and regenerate, supporting both physical and mental health. This includes optimizing your body's hormones.
Aim for 7-9 hours of sleep per night to ensure you are well-rested and ready to take on new challenges, including cold plunging.
Clean Diet
This is the most important area to focus on before starting any biohacking or fitness routine.
A clean diet provides the necessary nutrients to support your body's functions and recovery processes. It is also absolutely essential for maintaining a healthy weight, building muscle, and staying lean.
You can not out work or cold plunge your way out of a bad diet.
Focus on a getting plenty of wholefoods into your diet, including fruits, vegetables, lean proteins, and healthy fats. Avoid too many carbs and overly processed foods like chips, cereal, pasta, etc.
Sobriety
Many people are not going to want to hear this, but alcohol is not healthy. Many people, including myself acknowledge this fact and enjoy beer and wine, but I concede that it is not healthy and counter productive for those seeking to achieve optimal health and performance.
Maintaining sobriety is important for clear thinking and optimal physical health. Alcohol is a poison and full of empty calories. Unfortunately, it can contribute to metabolic issues, hormone imbalance, dehydration, and liver damage.
Prioritize sobriety (at least most of the time) can help you ensure you are prioritizing your health. I will say though, cold plunging would probably cure a hangover.
Conclusion
While we acknowledge cold plunging offers a bunch of health benefits, it's not a magic bullet for health and wellness. In my personal opinion, it is largely a waste of time and money unless you are an extreme athlete or doing all the basics correctly. That said, it can improve circulation, reduce inflammation, and enhance mental clarity, but again it's important to build a solid foundation of healthy habits.
Focus on regular high-intensity exercise, proper hydration, adequate sleep, a clean diet, and sobriety before incorporating cold plunging into your routine. These items are cheap and will provide far greater results.
- Michael, Owner/Founder
