Every Pro Athlete Swears by Cold Plunges: Do They Actually Work

You've seen celebrities and athletes sit in a giant tub of ice water, looking like they are in excruciating pain. And they swear it's recovery. There's even a Kevin Hart show called "Cold as Balls" where he interviews athletes in a cold plunge tub.

Why did it become popular?

They gain popularity thanks to fitness influencers and wellness gurus. However, UFC fighters helped promote cold plunges since they are a part of their daily routine.

“Cold plunges change your whole mindset. You go in thinking ‘I can’t do this’ and come out thinking you can do anything.” -  Joe Rogan, The Joe Rogan Experience Podcast

Science behind cold plunge

CWI, or cold water immersion, has been studied for years as a recovery method. It has shown a reduction in muscle inflammation, soreness, and recovery time after workouts.

Ice baths for recovery are used in a controlled environment so you can avoid side effects, but it can be done at home as well.

How to do a CWI?

Cold plunge benefits will occur only if you do it properly. Consult a professional or follow a step by step guide when doing it on your own.

• Water temperature: 50–59°F (10-15°C)
• Go in slowly. It will be unpleasant, but you will adapt shortly.
• Beginners should stay up to 2 minutes while experienced people do 5 to 10-minute plunges.
• Focus on your breathing.
• It’s best after heavy training.
• Once or twice a week is optimal.

If you have an injury or any health condition, always consult a doctor. Hyperventilation and increased heart rate can happen if not done correctly.

Does it actually work?

I didn’t regret trying out cold baths and ice plunges, but it’s not something I’m happy to do after each workout.

Feeling energized is definitely my biggest take but also I felt my brain fogginess was gone for a short time. A while ago, when I tried it for the first time, I remember it took around 3 to 4 times to adapt to the cold.