Cold Plunge Side Effects: What You Need to Know Before You Try It

While cold plunges are praised for their many benefits, the side effects and risks often go unnoticed. Understanding what you are getting into before cold exposure is crucial. Let us discuss the side effects of cold plunging to help you make an informed decision. 

The Initial Physiological Response of Cold Plunges

The first thing you experience when you enter a cold plunge tub is the shock. This is how your body responds to a sudden drop in temperature, also known as the cold shock response. It is characterized by the following:

·       An immediate surge in heart rate

·       Constriction of blood vessels

·       Rapid breathing or gasping

·       A spike in blood pressure

These changes are usually manageable for healthy individuals. However, the effects can be dangerous for people with cardiovascular issues. The abrupt stress on the heart and blood vessels can trigger arrhythmias or a heart attack in extreme cases.

Cold Plunge Side Effects: Hypothermia

Prolonged exposure to cold water, even in a controlled environment like a cold plunge tub, can lead to hypothermia. Your core body temperature begins to drop, and if this continues unchecked, it can result in:

·       Shivering and numbness

·       Loss of coordination

·       Confusion or slurred speech

·       Drowsiness and fatigue

Breathing Difficulties and Respiratory Issues

Cold plunging can severely impact your respiratory system. The sudden exposure to freezing temperatures can cause:

·       Difficulty in breathing

·       Hyperventilation

·       Asthma flare-ups in susceptible individuals

If you suffer from any respiratory condition, whether seasonal or chronic, you should consult a healthcare provider before immersing yourself in the best cold plunge. Healthy individuals and seasoned cold plunge enthusiasts may also find themselves gasping for air and panic can set in quickly if they are not mentally prepared.

Mental Health Effects

Cold plunges have mood-boosting effects due to the endorphin rush and the challenge of pushing through discomfort. However, the relationship between cold plunges and mental health is not always positive. For people struggling with anxiety or depression, the stress of the plunge can worsen symptoms. Signs that cold plunges may be affecting your mental health negatively include:

·       Heightened anxiety or panic attacks

·       Mood swings or irritability afterward

·       Feelings of dread before plunging

Immune System Confusion

While short-term cold exposure can stimulate immune activity, frequent or prolonged exposure can have the opposite effect. Your body perceives extreme cold as a stressor. When exposed too often or for too long, the cumulative stress can lead to:

·       Weakened immunity

·       Hormonal imbalances due to chronic stress

·       Increased susceptibility to infections

Nerve and Skin Sensitivity

The skin is the first to feel the effects of cold water. Regular cold plunging can lead to the following:

·       Dryness and irritation

·       Itchiness or rashes

·       Numbness or tingling due to nerve constriction

In some rare cases, people may develop a condition known as cold urticaria, an allergic reaction to cold that results in hives and swelling. If you experience these symptoms, it is crucial to discontinue cold exposure and consult a healthcare provider.

Musculoskeletal Risks

The best Cold plunge tubs can aid recovery but they also pose risks to your muscles and joints if not timed correctly. For instance, plunging into cold water too soon after intense exercise can restrict blood flow and slow the natural healing process. This may lead to: 

·       Reduced flexibility

·       Increased risk of muscle strain

·       Joint stiffness

To mitigate these effects, wait 30-60 minutes after a workout before immersing yourself in the best cold plunge. Doing so will allow your body time to initiate its natural recovery processes.

Sleep Disruption

Cold exposure can help some people sleep better. However, cold plunging too close to bedtime may disrupt sleep. The body interprets cold exposure as a form of stress, which can elevate cortisol levels. High cortisol at night can interfere with falling asleep, staying asleep, sleep quality, and REM cycles. If you notice that you sleep poorly on nights when you engage in cold plunging, consider moving your sessions earlier in the day.

Who Should Avoid Cold Plunges?

Certain individuals should approach cold plunging with extreme caution or avoid it entirely. They include people with:

·       Cardiovascular Disease

The sudden shock of cold water immersion can be dangerous for individuals with heart conditions. Cold exposure causes a rapid increase in heart rate and blood pressure, which can strain the cardiovascular system. Individuals with the following conditions should consult a cardiologist before trying cold exposure. 

·       Hypertension, or high blood pressure

·       Arrhythmias or irregular heartbeats

·       A history of heart attacks

·       Congenital heart disease

Respiratory Conditions

Cold air and cold water can provoke immediate respiratory constriction, which is particularly dangerous for people with:

·       Asthma

·       Bronchitis

·       Chronic obstructive pulmonary disease (COPD)

Inhaling cold air or the gasp reflex during a plunging session can lead to difficulty in breathing, bronchospasms, or panic. Always consult with a pulmonologist before engaging in cold therapy.

·       Pregnant Women

Pregnant women should only cold plunge with medical approval from their doctors. Pregnancy changes how the body regulates blood pressure, temperature, and circulation. Cold immersion could restrict blood flow to the uterus, increase the risk of hypothermia, and elevate stress levels, which can hinder fetal development.

If you are pregnant and considering cold plunges, you must first speak with your obstetrician, gynecologist or midwife. Many doctors will recommend avoiding it entirely because the body's response during pregnancy is unpredictable.

·       Raynaud's Disease

Raynaud's disease is a condition where small blood vessels in the fingers and toes overreact to cold temperatures or stress, causing them to constrict excessively. This can lead to:

·       Painful numbness or tingling

·       Ulcerations or sores in severe cases

·       Color changes in the skin

Cold plunging can worsen Raynaud's symptoms and lead to severe complications. People with this condition should completely avoid cold water immersion unless advised otherwise by a specialist.

·       People with Eating Disorders or Low Body Fat

Body fat acts as insulation, helping to maintain core temperature during cold plunging. People with extremely low body fat and those with eating disorders like anorexia may be unable to maintain safe body temperatures during a plunge. They are at a much higher risk of:

·       Hypothermia

·       Organ stress due to the inability to conserve heat

·       Cold shock response

Children and Elderly Individuals

Children's bodies struggle to regulate temperature. They lose heat faster and are more susceptible to hypothermia, making cold plunges risky. On the other hand, aging slows the body's ability to respond to cold. Older adults often have poor circulation and may already be on medications that affect blood pressure and thermoregulation. These groups should avoid cold plunges unless under medical supervision. 

Anyone Taking Certain Medications

Certain medications can change how the body responds to cold. They can cloud the normal warning signs of hypothermia or cold stress, increasing the risks without the person realizing it. If you are under any prescription medication, especially those affecting blood pressure or heart rate, talk to your healthcare provider first. These include:

·       Beta-blockers, commonly prescribed for heart conditions

·       Sedatives or tranquilizers which dull the body's natural reactions

·       Thyroid medications

Finally

Cold plunging can be a refreshing and life-enhancing practice when done correctly. However, it comes with several risks, such as hypothermia, immune system confusion, and skin sensitivity. So, cold plunges should be used cautiously. If you struggle with cardiovascular disease or respiratory conditions or are pregnant, consult your healthcare provider before incorporating cold water immersion into your wellness routine.