Should you Cold Plunge when You’re Sick?

Cold plunging, or immersing yourself in cold water, has gained popularity for its ability to boost energy, reduce inflammation, and strengthen the immune system. But should you take the plunge or avoid it when sick? While some believe cold immersion could speed up the body’s recovery, others argue it could worsen symptoms or place unnecessary stress on an already compromised system. Read on to discover whether cold plunging is a good idea when you're sick.

What Happens to Your Body When You Are Sick?

When you are ill, your body goes through various complex changes as it fights off infection and works to restore health. The process starts with your immune system detecting the presence of harmful pathogens, such as bacteria, viruses, or other microorganisms. These invaders trigger immune responses designed to neutralize and eliminate the threat and protect healthy cells.

·       Immune System Activation

Once a pathogen is identified, your immune system activates white blood cells, like macrophages, T-cells, and B-cells, which collaborate to combat the infection. This immune activation often leads to the discharge of cytokines, small proteins that attract other immune cells to the site of infection. These cytokines help coordinate the body’s defenses, but they also cause inflammation, which manifests through common symptoms like fatigue, fever, and localized swelling.

·       Fever

Fever is one of the most recognizable signs of illness and is a defense mechanism. Your body increases its core temperature to create a less hospitable environment for the invading pathogens, which are often sensitive to heat. Additionally, you may experience chills as your body attempts to conserve heat by narrowing down blood vessels near the skin’s surface.

The respiratory system is often affected during illness, primarily if the infection targets the airways. In response, your body produces excess mucus to trap and flush out the pathogens, resulting in symptoms like a runny nose and congestion. If the infection reaches the throat or lungs, you will likely develop a sore throat or cough, which are reflexes designed to clear irritants from the airways.

·       Fatigue

Fatigue is another sign of being sick. Fighting off an infection requires significant energy, which your body prioritizes for immune functions. This redirection of resources often leaves you feeling weak and tired. Headaches and muscle aches may also occur due to the inflammatory response or dehydration caused by fever and reduced fluid intake.

Being sick results from your body’s complex and highly coordinated efforts to identify, combat, and recover from infection. While the symptoms are uncomfortable, they indicate that your immune system is actively working to restore balance and health.

Why is Cold Plunging Important?

When you are sick, chances are that you will want to choose the best sauna for home over a cold plunge. The truth is, cold plunging while sick can benefit you in various ways. Here are the potential benefits of cold plunging when you are ill. Remember, individual responses can vary. 

·       Stress Reduction and Mood Enhancement

When you are sick, you are likely to be stressed. Immersing yourself in a cold plunge tub can impact stress levels and mood. Cold water exposure activates the sympathetic nervous system, which discharges noradrenaline, a hormone and neurotransmitter associated with focus and alertness. This increase in noradrenaline can reduce symptoms of depression and anxiety and boost your mood. 

·       Endorphin Discharge

Cold plunging stimulates the discharge of endorphins. This occurs through various physiological and neurological processes instigated by the body's response to sudden cold exposure. Endorphins, also known as the body’s feel-good chemicals, are neurotransmitters produced by the brain and nervous system. They act as natural painkillers and mood elevators. The discharge of these chemicals is related to how the body perceives and manages stress, pain, and discomfort.

When you immerse yourself in cold water, the sudden drop in temperature activates cold receptors in the skin, which send strong sensory signals to the brain. This rapid inflow of stimuli triggers the sympathetic nervous system, initiating the fight-or-flight response. The brain interprets the intense cold as a stressor. In response, it discharges various chemicals, including norepinephrine, adrenaline, and endorphins, to help the body adapt.

·       Brain Health and Cognitive Function

Immersing yourself in the best cold plunge tubs can improve your brain health, especially when sick. The abrupt temperature drop activates cold receptors in your skin, dispatching electrical instincts to the brain. This stimulation enhances focus, increases blood flow, and boosts energy levels. Some studies suggest that cold plunges can help prevent neurodegenerative diseases. When you immerse yourself in cold water, your body discharges cold-shock proteins such as RNA-binding protein (RBM3), which have been found to repair nerve issues in animal studies. 

·       Boost the Immune System

Cold plunging boosts the immune system through several interconnected physiological mechanisms. This process revolves around the body's circulation dynamics, stress response, and the modulation of immune cell activity, contributing to enhanced immune resilience over time.

When you take a dip in a cold plunge tub, the body experiences an acute stress response, activating the sympathetic nervous system. This triggers the release of stress hormones like norepinephrine, which increase alertness and directly affect the immune system.

Norepinephrine can enhance the activity of immune cells such as natural killer (NK) cells and cytotoxic T-cells. These cells play a vital role in identifying and destroying virus-infected or abnormal cells. This temporary activation creates a state of increased immune vigilance, preparing the body to respond more effectively to pathogens.

·       Improves Circulation

Cold exposure also influences circulation, which indirectly benefits the immune system. When you submerge yourself in cold water, vasoconstriction, or the constriction of blood vessels occurs. Upon exiting the cold environment, vasodilation takes place, sending a rush of oxygenated, nutrient-rich blood across the body. This improved circulation supports the efficient transport of immune cells to areas where they are required, enhancing their ability to respond to potential threats.

Regular cold plunging may also lead to long-term adaptations in the body. Repeated exposure to cold water is thought to improve the body’s ability to handle stress. It also strengthens the immune system by creating a hormetic effect, a process where exposure to mild stressors helps the body become stronger and more efficient. Over time, this can reduce the frequency or severity of common illnesses as the immune system becomes stronger and more responsive.

Dangers of Cold Plunging While Sick

Cold plunging when you are sick has several risks since it places additional stress on your body, which is already working hard to fight infection and restore health. The shock of cold exposure can interfere with your body’s natural healing processes, prolonging recovery or worsening symptoms.

·       Increased Stress on the Immune System

One of the core risks is the potential for increased stress on the immune system. When you are sick, your immune system is already compromised. Cold plunging activates the sympathetic nervous system, triggering a "fight-or-flight" response that can increase the production of stress hormones like cortisol and norepinephrine. Of course, this response can have temporary benefits like boosting alertness or immune cell activity. However, it may also divert energy away from the immune response required to fight off the illness, slowing down recovery.

·       Poses a Risk to the Cardiovascular System

Cold plunging also poses risks to your cardiovascular system. The shock of cold water triggers vasoconstriction, which can temporarily raise blood pressure and increase heart rate. For someone who is already ill, especially with conditions like fever or congestion, this added strain could aggravate heart issues or cause discomfort. If the cold plunge is too intense or prolonged, it could put additional stress on the heart and increase the risk of complications, particularly for people with preexisting heart conditions.

For individuals suffering from fever, cold plunging can be problematic. The body raises its core temperature to fight infection, and an ice-cold bath can interfere with this delicate balance. The shock of the cold may provide temporary relief. However, it could provoke a rebound effect, making the body work harder to regulate temperature, leading to chills or worsening the fever. This added stress can lead to fatigue and discomfort, delaying the healing process.

Finally

Are you sick and considering cold plunging? Consult your healthcare provider, who will assess your condition and guide you accordingly. You can also use the tips in this article to help you understand the benefits and risks of cold plunging while sick.