Cold plunging has many proven benefits for both body and mind. The practice is gaining popularity, and the positive effects are well-documented in scientific studies. But alongside the benefits, there are also some risks. These can be minimized if you are aware of them, know your limits, and approach cold plunging responsibly.
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Cold Plunging Is Safest in a Group
Especially if you are a beginner, it’s best to go with a group of experienced cold plungers. They can help you avoid common mistakes, and if something happens, support is immediately available. Plus, plunging with others is simply more fun!
We have divided risks into two categories:
Frequent risks, which occur more often
Rare risks, which are more serious
Common Risks of Cold Plunging
Hypothermia
Hypothermia, also known as “hypothermia,” occurs when a person’s body temperature falls below 35 degrees Celsius. It usually happens when people overestimate themselves and stay in cold water too long. Warning signs include shivering, numbness, or sharp pain in the hands and feet. If you notice these, exit the water immediately and warm up slowly.
Slight Frostbite
Frostbite can damage the skin and, in severe cases, deeper tissue. Permanent damage can also occur, especially if exposure to cold is prolonged. Frostbite symptoms include pain, numbness, tingling, or burning. Blisters or wounds can also develop, which are reminiscent of sunburn. These are particularly common on hands and feet, as the blood is pumped to the center of the body during cold plunging, and extremities are less supplied with blood. Slow, careful warming is essential for a good recovery.
Skin irritation
Exposure to cold can lead to redness, itching, burning, or numbness. These symptoms can occur when the skin is exposed to cold temperatures for long periods or when the skin promptly changes from warm to cold weather. Conditions such as chilblains (painful red or purple patches) or cold urticaria (an allergic reaction causing hives and swelling) may occur. These usually subside with proper care.
Headache
Cold water immersion can trigger headaches due to
- changes in blood flow in the brain,
- contraction of blood vessels in the head and neck muscles, or
- stress and tension
With regular practice, the body adapts and headaches often decrease. Interestingly, cold exposure may even help reduce migraines in some people.
Breathing problems
Cold air can irritate the airways, especially if you breathe in and out quickly, causing symptoms such as coughing, wheezing, chest tightness, and shortness of breath.
Hyperventilation can also occur due to anxiety, stress, physical exertion, high altitude, lung or heart problems, or other medical conditions. Hyperventilation means that you breathe faster and deeper than you normally should. This can be controlled through a breathing exercise such as Wim-Hof Tummo breathing, which is good. But it can also be uncontrolled by triggering a cold reaction in your body that puts you under stress. Your body’s natural response is to gasp for breath. Hyperventilation is usually harmless and subsides within seconds or a few minutes.
Fall Injuries
Slippery surfaces like icy stones, jetties, or riverbanks increase the risk of falls. To reduce this risk, wear neoprene shoes for grip and choose safe entry points, such as beaches or steps. Avoid rivers and streams with strong currents.
Exhaustion
Since cold plunging is physically strenuous, it increases strain on the cardiovascular system. This leads to increased energy consumption and, depending on the type, a feeling of exhaustion or tiredness.
Cold water immersion also causes shock due to the abrupt change in body temperature. This increases levels of the stress hormone adrenaline, which also consumes energy and contributes to a feeling of exhaustion.
Rare Risks of Cold Plunging
Raynaud’s Syndrome
Raynaud’s syndrome causes blood vessels in fingers and toes to constrict, leading to numbness, pain, and skin color changes. It occurs more often in women and can be minimized by using neoprene gloves or avoiding prolonged exposure.
The symptoms of Raynaud’s syndrome are divided into three stages:
- In stage 1, the affected areas become white and numb.
- In the 2nd stage, the skin becomes bluish and pain may occur, but it can be completely painless.
- In the 3rd stage, the affected areas regain blood flow and pinkness, and the affected areas of the body return to their original color.
Heart Attack
A heart attack occurs when part of the heart muscle dies due to insufficient blood flow or lack of oxygen. Typical symptoms of a heart attack are pain or pressure in the chest that lasts longer than a few minutes. However, pain can also occur in other parts of the body, such as the arms, shoulders, neck, jaw or back, which can also indicate a heart attack. You should reduce this risk as much as possible before taking a cold plunge, as it is, of course, life-threatening to suffer a heart attack. If you have heart problems or a family history of them, consult a doctor before cold plunging.
Muscle Soreness
Cold water can cause muscle soreness, especially if you enter without warming up or if you’re untrained. Rest, light stretching, and gentle massage usually help.
Nausea and Vomiting
In rare cases, the stress during cold water plunging can lead to nausea and vomiting. This typically happens only at the beginning and usually decreases with experience.
Weakened Immune System
While regular cold exposure can boost immunity, overdoing it may weaken the body’s defenses, especially if you are already ill. Avoid plunging when sick to prevent added strain.
Talk to Your Doctor Beforehand
Cold water swimming is not suitable for everyone and should be done safely.If you have heart disease, high blood pressure, or diabetes, consult your doctor before starting. Never plunge alone and always do it under the supervision of experienced people or lifeguards.
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