Cold Plunges and Dopamine Spikes: What's Real?

Cold plunges have gone viral due to their connection to increased dopamine spikes. Biohackers, athletes, and influencers are adopting them to improve mood, mental clarity, and achieve happiness. But how many of these benefits are rooted in solid evidence? Does cold immersion boost dopamine levels, or is this another wellness myth? Read on to understand the facts. 

Dopamine: More Than Just the Feel-Good Chemical

Dopamine is not just a simple pleasure molecule. It is integral to motivation, learning, goal-setting, and attention. Dopamine acts as a signaling molecule that helps your brain prioritize what feels good, what matters, and what needs to be repeated. In many ways, it drives human behavior more than they usually acknowledge.

The link between the cold plunge tub and dopamine became prominent after a 2000 study conducted in the United Kingdom and published in the European Journal of Applied Physiology found that cold showers led to a 250% increase in dopamine.

The study further claimed that participants showed a modest rise in blood pressure and heart rate. However, adrenaline and cortisol levels remained stable. So, what does this percentage spike mean, and what else happens after the increase?

Examining the Science Behind these Claims

The above study remains one of the most cited pieces of evidence. However, understanding its limitations is crucial. The experiment was conducted on participants who experienced repeated cold stress, not one-off plunges. Again, the measurement of dopamine was not directly from the brain but was derived from blood levels, which may not reflect what is happening neurologically.

A series of studies have been conducted to determine the impact of cold plunges on the human body. Researchers revealed that while cold exposure influences brain chemistry, the clarity and pleasure you feel result from a series of neurotransmitter responses. Here is what happens when you expose yourself to icy water.

·       Short-term Surge in Norepinephrine

Cold therapy boosts norepinephrine, a neurotransmitter linked to alertness and focus. Often, this neurotransmitter is confused with dopamine, but it serves different purposes in the brain. A study conducted in 1977 and published in the Journal of Applied Physiology established that immersing healthy men in 10 °C water for 60 minutes caused plasma norepinephrine levels to surge by 200%. 

·       Delayed Dopamine Release

Evidence suggests that dopamine levels rise after cold exposure, particularly during the rewarming phase when the body returns to homeostasis. A study conducted in 2022 and published in the Building and Environment journal examined endogenous dopamine levels, or dopamine that is naturally produced within the body. Researchers found that dopamine increased notably when the skin temperature surged past 31 °C, hinting at a complex response to temperature recovery.

·       Endorphin and opioid system activation

Cold water immersion can activate pain-relief systems in the brain, which may influence mood and contribute to feelings of euphoria or satisfaction post-plunge. A 2007 study published in the Experimental Physiology journal revealed that cold plunging triggered a rise in β‑endorphins, natural opioids that inhibit pain signaling via substance P suppression and GABA inhibition. This facilitates dopamine release, providing analgesia and mild euphoria.

What Influencers of the Best Cold Plunge Tubs Get Wrong and Right

Social media has many before-and-after plunge videos, testimonial transformations, and breathless captions touting dopamine surges. Of course, these stories are inspiring. But are they right or wrong?

Cold exposure has been found to produce a marked physical and emotional shift. The intense sensation, followed by a warm-up period, creates a mini stress cycle that cold plunge enthusiasts find addictive. However, the narrative that it causes a dopamine rush comparable to addictive drugs is misleading and dangerous. Misunderstanding the scale and context of these dopamine changes can lead to unrealistic expectations.

It is worth mentioning that influencers capture something real. The invigorating effect of cold plunges. Immersing yourself in the best cold plunge tubs forces you to be present. It shocks the body into awareness and alertness, often resulting in a natural high.

Understanding the Bigger Picture: Stress Adaptation and the Brain

One of the reasons for the rising popularity of cold plunges is stress adaptation. Also known as hormesis, the theory that small doses of stress can build resilience in the body and brain. Cold exposure is a powerful hormetic stressor because it:

·       Activates the sympathetic nervous system: The initial shock of cold water stimulates the fight or flight response, releasing adrenaline and other activating hormones.

·       Promotes parasympathetic rebound: After the plunge, the body transitions into a relaxed state, often leading to a sensation of calm and well-being.

·       Enhances stress tolerance over time: Repeated exposure to cold stress can increase your threshold for other types of stress, improving emotional regulation.

These systemic changes are long-term benefits that surpass any single neurotransmitter. This explains why cold plunge enthusiasts report better moods and more resilience in their daily lives.

Cold Plunges Trigger a Neurochemical Symphony

Rather than viewing dopamine in isolation, it is ideal to think of cold plunging as a form of stimulating a neurochemical symphony, as seen below. 

·       Dopamine may rise slightly during and after immersion in the best cold plunge tub.

·       Norepinephrine increases sharply, contributing to alertness and focus.

·       Endorphins are released in response to pain and may cause post-plunge euphoria.

·       Cortisol is temporarily elevated due to the cold shock but may reduce with regular practice.

Each of these chemicals plays a role in shaping the post-cold plunge experience. The combined effect can improve mood and motivation. However, attributing this to dopamine alone is misleading.

Expectations vs. Reality

There is a risk in promoting dopamine spikes as a reason to cold plunge because it sets participants up for disappointment. If you expect an instant and overwhelming mood boost and don't get it, you may abandon the practice entirely. So, what is the reality? 

·       Everyone responds differently. Genetics, homeostatic neurochemistry, and mental health status influence how you experience the best cold plunge tubs.

·       The benefits may be cumulative. Like exercise, the real advantages may develop over time, not from a single cold plunging session.

·       Mental framing matters. Going into the experience with realistic expectations can enhance the subjective feeling of reward.

Cold Plunges are not a Magic Solution

Cold plunges should not be seen as a standalone miracle. They are one tool among many for enhancing mental and physical well-being. Integrating them into a broader lifestyle including sleep, exercise, proper nutrition, and social connection amplifies their benefits. Here are complementary habits you may consider.

·       Mindful Breathing

Practicing breath control before and during a cold plunge session can improve your response and deepen the benefits. Techniques like box breathing or the Wim Hof Method prepare the body for cold and improve focus.

·       Consistent Sleep Schedule

Quality sleep supports neurotransmitter production and emotional resilience, enhancing the mood-lifting effects of cold plunges. Sleep and dopamine have a symbiotic relationship and poor sleep can lower dopamine sensitivity.

·       Balanced nutrition

Tyrosine-rich foods, such as eggs, dairy, and meats, provide the building blocks for dopamine. Antioxidant-rich fruits and vegetables support brain health and recovery after cold exposure.

·       Physical activity

Regular exercise increases dopamine over time. Combining it with cold exposure can optimize results. Incorporating endurance training into your cold immersion sessions improves mitochondrial function and mental clarity.

Finally

Studies have revealed that cold plunging can spike dopamine, contributing to an energized, elevated mood post-plunging, particularly after longer cold plunging sessions. If your only goal is to elevate dopamine, cold plunging alone may not deliver the magic results you are looking for. However, suppose you seek a practice that pushes your body and mind toward greater resilience, clarity, and presence. In that case, cold exposure can be a valuable addition to your wellness regimen. Incorporate cold plunges into your holistic lifestyle and increase their chances of stimulating dopamine production and improving your mood, energy, and overall well-being.