Are Cold Plunges Risky?

Cold water immersion, better known as cold plunging, has been picking up in popularity over the past couple of years. Advocates of cold plunging claim they offer a number of benefits such as increased energy, enhanced clarity, and overall immune system boosting however it is important to ask the question “Are cold plunges risky”?

In this article, we attempt to answer that question and help you go into cold plunging with the clearest idea if it is for you or not.

Are Cold Plunges Risky?

Cold plunging is a practice that is taking over the health space right now but it should be noted that the practice does not come without its risks. There are a specific group of people who should be cautious before just diving into cold plunging. If you have any underlying conditions or are elderly this article should help you decide if cold plunging is for you.

For most healthy individuals, cold plunging is a safe experience.

Risks Associated With Cold Plunging

Drowning

Drowning occurs when water is inhaled into the lungs, suffocating the person in the water. The likelihood of this happening are slim to known and should not be something you are entirely concerned about. There have been zero recorded cases of drowning due to an ice bath. Drugs and alcohol could increase the likelihood of this happening though so if you plan on cold plunging please just do so sober and not under the influence.

Hypothermia

One of the risks that are associated with cold plunging is the risk of getting hypothermia. Hypothermia occurs when the core body temperature drops too low, usually around 95℉ (35℃). While the exposure to the cold is only brief when you cold plunge and may not pose a serious risk for most people partaking in the practice, if you are elderly, more susceptible to hypothermia, or has a comprised immune system you may want to proceed with caution. 

The risk of hypothermia from cold water immersion progresses in four stages (source):

1. Initial immersion (first three minutes), skin cooling
2. Short-term immersion (3 min +), superficial neuromuscular cooling
3. Long-term immersion (30 min +), deep tissue cooling (hypothermia)
4. Circum-rescue collapse

So, as you can see the likelihood of getting hypothermia directly correlates to the amount of time you spend submerged in the cold water. If you are planning on taking the plunge, be wary of the time limits you put yourself through.

Do not try to push yourself too far especially if you are just starting out.

Cardiac Arrest

People with heart problems may want to approach cold plunging with an err of caution. The sudden shock of the cold water immersion causes blood vessels to constrict which could lead to an increase in heart rate.

If you have any underlying conditions it is important to consult with a doctor or healthcare professional to make sure that you are cleared to immerse yourself in cold water.

Hyperventilation

Cold air and cold water trigger respiratory stress in susceptible individuals. The rapid change in temperature can be too much for people to handle especially if the water is too cold and they are new to the practice of cold plunging. Cold plunging can induce hyperventilation making those with conditions like asthma side with caution when approaching cold plunging.

Pregnant Women

If you are pregnant you should avoid cold plunging. Pregnancy already puts enough stress on the body to begin with and sudden cold exposure can place further risk on your system. The risks for both the mother and the developing fetus make it essential to consult with a doctor before attempting cold plunging while pregnant.