The Benefits of Cold Plunges

There’s something comforting about relaxing in a warm bath or a sauna. That feeling stays with you even when you step out of the heat. So, why would you then plunge into a pool of ice-cold water — especially after you spent all that time letting heat release the tension in your muscles? Well, there are numerous reasons to take an icy plunge. Keep reading for a comprehensive guide on cold plunge benefits and why the burr-enducing dip is so great for your body and mind.

First Things First: What is a Cold Plunge?

A cold plunge is a quick dip into cold water, typically between 50-59°F (10-15°C). You might have heard about celebrities and professional athletes soaking in ice baths for up to 15 minutes to help with muscle recovery. However, most people only need to submerge themselves in frigid water for about 30 seconds, and up to two minutes, to experience the benefits (1).

Cold plunges aren’t just some newfangled influencer trend. It’s been around for centuries; even ancient Romans shocked their bodies with icy water for health. Once you experience the cold plunge benefits, you might just find yourself craving that chill.

Beyond the Adrenaline Rush

If you didn't sleep well, plunging into icy water kicks up your adrenaline and jolts you awake. Think of it as a reset button for your body and mind, an invigorating wake-up call that lingers.

The benefits of cold plunges, however, go well beyond snapping you out of a 3 p.m. slump.

Less Stress and a Better Mood

While you might think that subjecting yourself to cold water might put you in a bad mood, the opposite is true: A cold plunge can make you feel happier and less stressed. According to researchers at Stanford, the mood-enhancing effect happens because a blast of cold water triggers several nervous system responses that help you adapt and respond to the stress (2).

First, your brain releases a flood of endorphins (your brain’s happy chemicals) to counteract the discomfort of the cold water. At the same time, cold water immersion triggers your sympathetic nervous system and the release of noradrenaline, which helps you stay focused and alert. The adrenaline boost also increases blood flow to your brain, creating a feeling of euphoria.

The combination of adrenaline and endorphins makes the experience more enjoyable and supports a better overall mood and less stress.

Faster Recovery After Tough Workouts

There’s a reason elite athletes use cold plunges to help them recover after time on the field, track, or court — cold water immersion can help muscles heal faster.

Even if you aren’t a professional athlete, you can experience the benefits of a cold plunge after a challenging yoga class or session with weights. Exercise can leave your muscles inflamed and full of microscopic tears. Immersing yourself in a tub of cold water constricts blood vessels and reduces swelling, so you have less delayed-onset muscle soreness and tissue damage (3).

Stronger Immune System

Some evidence suggests that a stronger immune system is on the list of cold plunge benefits. Research indicates that cold plunges stimulate white blood cell production while helping your body fight infections more effectively. One Dutch study found that regular cold showers resulted in 29% fewer sick days (4). Anecdotally, people who practice cold immersion regularly often report fewer colds and faster recovery from illnesses.

How to Take the Plunge (without Chickening Out)

For many people, a cold plunge is the ideal accompaniment to a soak in hot springs. However, it’s important to note that some people, such as those with cardiovascular conditions like high blood pressure, should avoid cold plunges. A plunge can raise the heart rate, causing the heart to work harder (5).

WorldSprings offers the perfect opportunity to experience a cold plunge. The key to getting the most from the experience and enjoying it is following simple tips:

Start with Contrast Therapy. WorldSprings is the perfect place to try cold plunging because it offers a hot-to-cold experience. The warmth of the hot springs primes your body, making the cold slightly more tolerable.

Breathe Deeply. Take slow, deep breaths before entering the cold water. Once you step in, resist the urge to hold your breath or hyperventilate. Focus on steady breathing.

Try to Stay for 30 Seconds. Even a quick, 30-second plunge can deliver benefits. As you get more comfortable and your body adapts, add a few more seconds to the time.

Warm Up Gradually. After exiting the pool, let your body adjust and enjoy the lingering effects of the plunge.

Take the Plunge at WorldSprings

If you’re visiting WorldSprings and wondering, “What is a cold plunge?” try adding one to your experience. It’s an experience that leaves you feeling alive, refreshed, and invigorated. So step in, take a deep breath, and embrace the chill.

1. Jagim, A. (2024). Can taking a cold plunge after your workout be beneficial? Mayo Clinic. Retrieved March 26, 2025, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts

2. Shetty, M. (2024). Jumping into the ice bath trend! mental health benefits of cold water immersion. Stanford Lifestyle Medicine. Retrieved March 26, 2025, from https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/

3. Cain, T., Brinsley, J., et al. (2025). Impact of cold-water immersion compared with passive recovery following a single bout of strenuous exercise on athletic performance in physically active participants: a systematic review with meta-analysis and meta-regression. Sports Medicine. Retrieved March 26, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9213381/

4. Parkin, N. (2024). The health benefits of a cold plunge. Henry Ford Health. Retrieved March 26, 2025, from https://www.henryford.com/blog/2024/11/the-health-benefits-of-a-cold-plunge

5. Intrabartola, L. (2024). What are the benefits of a cold plunge? Rutgers Today. Retrieved March 26, 2025, from https://www.rutgers.edu/news/what-are-benefits-cold-plunge-trend