"Do you want to know who the best is? That's him, Ice Man. That's the way he flies, ice cold, no mistakes." - Goose, Top Gun, 1986
You just woke up, swung your feet onto the floor, climbed out of a warm bed knowing that within moments you're going to voluntarily sit in freezing cold water for 3 minutes. You're 60 seconds away from this task and psyching yourself up to get in. Pretty easy right? Not so much. Welcome to the world of Cold Water Therapy and the latest trend that may improve health, wellness, overall longevity, and living a good life.
As I write this, I'm personally warming up from a 3 minute 5 second session of sitting in 39-degree ice cold water on my deck. Never once, not even after completing Norseman, did I think I'd again put undue stress on myself in extremely cold water, even with the thought that it could improve my overall health. I am happy to report that other than a little shivering, I'm feeling fantastic and mentally prepared for whatever my day brings. I'm hooked, and excited to experience the health benefits I've heard so much about.
So what's all the hype about cold water therapy? What is it exactly? Call it what you like (plunge/immersion/ice bath) but the goal is to submerge yourself in cold water for just a few minutes. When you sit in cold water, your blood vessels constrict. This constriction is believed to reduce swelling and inflammation that occurs post-workout. Therapeutic temperatures of the water can range from approximately 38 to 59 degrees Fahrenheit. The exact time in cold water and temperature varies based on the individual, but is largely based on your past cold water exposure experience. Technically, cold water therapy (or CWT for short) is a form of cryotherapy which utilizes cold therapies for health and wellness benefits. Cold water therapy sessions have been getting more airtime in the last few years for athletes, and are popping up more often in triathlete's social media feeds as a way to reduce inflammation, speed recovery, and ease joint and muscle pain – all important to hard-working triathletes wanting to make positive fitness gains.
More recent data suggests there's more to it than placebo effect. A clinical trial suggested that CWT may enhance mood & focus, increase dopamine levels by 250%, increase noradrenaline (associated with attention, mood, memory and alertness) levels by 530%, improve performance, improve immune system, blood circulation, lymphatic system, decreases stress, and (my favorite) increase metabolism by up to 350%.
Don't get me wrong, I experience anxiety every time I just think about sitting in cold water. My inner dialogue constantly tells me it's not going to be fun, even though the end result will be positive. It likely stems from my Iowa high school swimming days where I routinely stood at the edge of the pool at 5:30AM in the winter thinking of every possible reason not to get in. Most recently, I was listening to a recent podcast from Andrew Huberman on the Huberman Lab and he mentions that an area of the brain called the anterior midcingulate cortex can actually increase in size when we do things that are difficult or that we don't want to do. This is the part of the brain that predicts the energy needed for attention, encoding new information, and physical movement. He comments that it's one of the most important discoveries that neuroscience has made. If we can incorporate difficult/unwanted challenges in our daily lives, our brains might function better. Maybe all of those times when our parents made us do homework when we didn't want to actually improved the way we think after all.
If you're interested in starting cold water therapy sessions, but have little or no experience with cold water, start with switching your last 30 seconds in the shower to cold water. My son recently implemented this and it's yielded positive results for him for better adaptation to the cold. He's in high school and feels better while in class, especially in the morning. You can then eventually go to a full cold shower. Once your cold comfort level increases, you can graduate to submerging yourself in cold water (yes, you'd likely have to purchase a tank or tub) with the temperature cold enough to make you uncomfortable. Remember, you can always make it colder! 3 minutes is the minimal time to begin to see benefits for any water temperature over 38 degrees Fahrenheit. If you are at the 45-50 degree temperature level, the body should be able to withstand longer duration with some individuals hitting the 10-minute mark. Start slow and ease into it. To be safe, always consult your medical provider before beginning any cold-water therapy protocol.
As for frequency, cold water therapy sessions vary from athlete to athlete, but I'm currently experimenting with what works best for me and my workout schedule. What I am preferring is a plunge 1st thing in the AM before exercise, and letting myself self-warm back up (versus taking a hot shower). It still takes me a good hour to get fully warm again, so I try my best to not shiver too much in front of my customers in morning meetings. If I have a weight session planned, I'll plunge before or 3-4 hours post weights to minimize any reduction of gains from the session. Do what works and feels best for you, but if quick recovery is a priority, then I'd recommend cold plunging post exercise. My favorite is a 3 minute plunge in about 40 degree water right after a long run.
Having a cold plunge at our house has actually given us an unexpected focal point when having guests over, especially during the holidays. I can say that it definitely took the top spot for a family activity vs. any board game I can think of. Sorry Scattegories and Monopoly, I think our cold plunge has got you beat. Friends and family that have tried it gave us plenty of entertainment in watching them overcome a challenge, and even more so with them feeling energized, happy and perhaps discovering a new health benefit.
To be fair, there are considerable health risks that have been reported by putting your body in a state of shock from cold water. Before you take the plunge, understand if it is safe for you. If you get the OK from your doctor or medical provider, do your research and choose a product that fits your needs best. There are many styles to choose from, but we ultimately went with The Cold Poddue to good reviews, portability, durability and price.