5 surprising benefits of cold plunges, according to research – and how to make the most out of them, whether you're out on a wild swim or at home doing a 'James Bond shower'

While cold plunges were once reserved for elite athletes pushing their game to its absolute limit, now they're fast becoming a staple part of a healthy lifestyle for many people. This is the result of a realisation that the cold can help us in more ways than one.

Research has found that the cold can help physical health with improvements in circulation, immune system performance and muscle recovery. It can also contribute to better mental health and – perhaps as a part of that – improved sleep, measurable with our list of the best sleep trackers.

All that from a few minutes dunked into cold water sounds like a very fair deal. Granted it does mean getting into very cold water, which can take a little getting used to. One of our writers uses the James Bond shower method, starting the water warm and turning it cold, but if you have a cold plunge or wild swim spot available, going straight in can work too.

According to Machado et al. (2016) in Sports Medicine, temperatures need to be 11–15°C and submersion times should be for 11–15 minutes, to get the best results on soreness both short term and long term. A good number set to help recall the goal then: 11-15 for both ranges.

That method in mind, here are the reasons its worth bearing that cold for that long.

1. They can reduce muscle soreness, in a specific way

Fast recoveries are one of the main reasons for cold plunges, and how they came about as a post-workout treatment. That's why footballers were often sent straight to an ice bath after training, so they could keep going the next day and the day after, injury free.

The cold helps blood vessels to constrict, reducing blood flow to muscles and limiting inflammation in the short term.

Then, when you warm back up, circulation increases again, which may help clear metabolic waste products linked to soreness. This is ideal for after endurance events or high-volume training. However, studies have shown that taking a cold plunge immediately after strength training is less helpful if you want to build muscle.

2. Cold exposure can improve mood and mental resilience

Cold plunges are also being used more as a way to build mental resilience. Taking a dip in the sea or a swim in a cold lake can help mood, thanks to the release of chemicals like norepinephrine and dopamine, which are involved in alertness, motivation and mood regulation.

Some small but intriguing studies suggest regular cold exposure may reduce symptoms of low mood and anxiety, possibly by training the nervous system to tolerate stress more effectively.

So, over time, this repeated exposure may improve stress resilience, helping people feel calmer and more capable when faced with everyday challenges.

3. It may boost circulation and cardiovascular efficiency

Cold exposure reportedly trains your blood vessels to constrict and dilate more efficiently, which can help circulation and improve the cardiovascular system.

Using this in conjunction with hot saunas can help to boost this stretching and tightening of the blood vessels for the best cardiovascular outcome.

It's worth noting that this is looked at as a cardio support rather than a replacement for cardiovascular exercise. Also, this does require regular and repeated practise in order to get the effects that could be constituted as cardio and circulation improvements.

4. Cold plunges may support immune function

While the science here is still growing, cold plunges have long been associated with improve immune support. Some studies have shown cold plunges can increase white blood cell activity as well as improve the body's inflammatory response.

So, to be clear, this won't boost the immune system necessarily. Rather, these plunges can potentially reduce chronic low-grade inflammation while improving the body’s ability to respond to stressors.

Those who practice regular cold treatments do report fewer minor illnesses, adding weight to this idea, and some studies report that immune system response improves "to a slight extent". Controlled cold stress appears, therefore, to help train the immune system to work more efficiently. A bit.

5. They can improve sleep, when timed correctly

A cold plunge certainly is stimulating in and right after the experience, yet it can help sleep. While that nervous system activation in the moment is helpful, there is also a rebound as the parasympathetic nervous system kicks in to offer the rest and digest response.

Also, cold plunges can influence core body temperature regulation. Since a natural drop in core temperature is part of the sleep process, cold exposure earlier in the day may help reinforce healthy circadian rhythms. So, getting the timing right is key here. Too late and you may be kept up. Morning or early afternoon sessions are more likely to support better sleep later on.

The verdict

Cold plunges are not a fix-it-all cure but rather a helpful training tool. When used sensibly, they can help to reduce soreness, support mental resilience, improve circulation and potentially even enhance sleep and immune regulation.

But while the mental effects of cold plunges are strong, with advocates citing them as an addictive way to ward off depression, energize and banish low mood with adrenaline, physical effects seem relatively minor in isolation, according to science. Add them to the routine and see how you get on, but they're certainly no replacement to exercise, eating right and sleeping well.

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