If you’ve scrolled through Instagram lately, you’ve probably seen it: your favorite NBA player sitting chest-deep in what looks like a mini ice rink, steam rising from their shoulders while they flash a thumbs up. Welcome to the world of cold plunging—the recovery trend that’s got everyone from Steph Curry to your yoga instructor jumping into freezing water.
But is this just another wellness fad, or is there actually something to it? Let’s dive in (pun absolutely intended).
What Exactly Is Cold Plunge?
Cold plunge, also called cold water immersion (CWI), is pretty much what it sounds like: submerging your body in cold water—typically between 45°F to 60°F (7°C to 15°C)—for anywhere from 30 seconds to several minutes. Unlike a quick cold shower, we’re talking full-body immersion, usually up to your chest or neck.
Think of it as the opposite of a hot tub. Instead of warmth melting your stress away, you’re shocking your system with cold to trigger a whole cascade of physiological responses. And yes, it’s exactly as intense as it sounds.
Why Pro Athletes Can’t Get Enough
Walk into any NBA, NFL, or UFC training facility these days, and you’ll likely spot dedicated cold plunge areas. Golden State Warriors players like Steph Curry (who has one at home), Klay Thompson, and Draymond Green swear by it. The current NBA protocol? About three minutes at 39°F to 42°F, often alternating with infrared sauna sessions.
But why are these elite performers putting themselves through what sounds like voluntary torture?
The Recovery Factor
When you push your body hard—whether you’re running sprints, lifting heavy, or playing back-to-back games—your muscles take a beating. Tiny tears form in muscle fibers (which is actually how muscles grow stronger), but they also trigger inflammation and that dreaded next-day soreness we all know too well.
Research shows that cold-water immersion helps reduce exercise-induced muscle damage, leading to less inflammation and reduced soreness. For athletes who need to perform at peak levels day after day, that faster recovery time is gold.
The Mental Edge
But here’s where it gets really interesting: the benefits might be as much mental as physical. Jumping into ice-cold water requires serious mental fortitude. You have to override every instinct screaming at you to get out. That kind of mental resilience training? It translates to performance under pressure.
Research from the University of Oregon found that participants reported better moods three hours after cold immersion and showed reductions in heart rate, blood pressure, and cortisol (a stress biomarker).
The Science: What’s Actually Happening to Your Body?
When you plunge into cold water, your body goes into what’s called the “cold shock response.” Your heart rate spikes, you start breathing rapidly, and blood vessels in your extremities constrict, shunting blood toward your vital organs. It sounds scary, but this is your body’s survival mechanism kicking in—and when done safely, it can have some interesting benefits.
The Short-Term Effects
A recent systematic review published in PLOS One analyzing 11 studies with 3,177 participants found that cold water immersion led to a significant reduction in stress 12 hours after exposure. Interestingly, the same study noted an increase in inflammation immediately after and one hour post-plunge—which might seem contradictory at first.
But here’s the thing: that initial inflammatory spike is actually your body adapting to stress, similar to how exercise causes temporary muscle damage before making you stronger. Over time, this may help reduce overall inflammation and support recovery.
Circulation and Heart Health
The cold causes your blood vessels to constrict, then when you warm back up, they dilate again. This “pump” effect can improve circulation over time. A 2016 review found that cold-water therapy could increase blood flow, reduce heart rate, and improve overall cardiovascular health.
Metabolic Benefits
Cold exposure activates brown fat—a special type of fat tissue that burns substantial amounts of glucose and fatty acids to generate heat. While more research is needed, studies suggest adults with more active brown fat have a lower likelihood of developing metabolic disorders like diabetes.
The Plot Twist: It’s Complicated for Muscle Building
Here’s where things get nuanced. If your main goal is building muscle and strength, daily ice baths might not be your best friend.
Research from Queensland University of Technology found that taking ice baths after resistance training actually blunted muscle growth and strength gains by about 10% to 20%. The cold appears to turn down the molecular signaling pathways that normally activate after strength training, potentially hindering long-term improvements.
However, cold-water immersion doesn’t appear to negatively affect endurance training in the same way—making it a better fit for runners, cyclists, and endurance athletes.
The takeaway? Timing matters. Sports medicine experts suggest that ice baths can be helpful during intense competition periods or tournaments, but using them daily throughout an entire training season might hinder muscle adaptations.
Should You Take the Plunge?
Cold plunging isn’t for everyone, and that’s okay. According to Temple Sports Medicine, certain people should avoid cold plunging or get medical clearance first, including those with heart conditions, poor circulation, high blood pressure, or a history of stroke.
But if you’re curious and cleared to try it, here’s what experts recommend:
Start slow: Begin with water around 68°F and just 30 seconds to 1 minute of immersion. Work your way up gradually over multiple sessions.
Don’t go extreme: Once you reach 5-10 minutes at around 40°F, that’s plenty—going longer or colder doesn’t provide additional benefits and could be dangerous.
Listen to your body: Have towels and warm clothes ready. Do some light movement afterward to help your body warm up.
Be smart about location: Never plunge into icy rivers or lakes with currents—the risks of drowning or getting trapped under ice aren’t worth it.
The Bottom Line
Is cold plunge a miracle cure? No. Will it turn you into LeBron James? Also no. But the research does show potential for reduced stress, improved quality of life, and better sleep—especially when done consistently and safely.
The most honest take? It’s a tool, not a magic bullet. Professional athletes use it as part of a comprehensive recovery strategy that includes sleep, nutrition, stretching, and more. The cold plunge alone isn’t what makes them great—but for many, it’s a valuable piece of the puzzle.
And hey, if nothing else, successfully enduring three minutes in ice-cold water is a pretty solid way to start your day feeling like you can handle whatever comes next.
Ready to Take the Plunge?
New to cold therapy? Check out our complete beginner’s guide: Cold Plunge 101: Your Complete Guide to Getting Started – we’ll walk you through exactly how to start safely, what to expect, and common mistakes to avoid.
Not ready for full immersion? No problem. Read about the more accessible alternative: The 90-Second Morning Trick That Replaces Your Coffee – discover how cold showers can deliver similar energy and mental clarity benefits without any special equipment.
Sources:
- Mayo Clinic Health System. (2024). “Cold-water plunging health benefits.”
- Temple Health. “Cold Water Immersion (Cold Plunge) Benefits for Athletes: What You Should Know.”
- Cain, T., et al. (2025). “Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis.” PLOS One.
- Minson, C., & Reed, E. (2023). Journal of Thermal Biology, University of Oregon.
- NPR. (2023). “What are the health benefits of a cold plunge? Scientists vet the claims.”
- Sports Illustrated. (2024). “Ice Baths: Why More Athletes Are Chilling Out.”
Michele Jordan is a Physical Education professional specialized in Pilates and functional training. She writes about movement, wellness, and healthy aging at Nutra Global One. Read more: https://nutraglobalone.com/about-michele-jordan/