As Cold Water Immersion (CWI) continues to catch on in 2024, we’re seeing more and more people on social media jumping into ice-filled tubs in sub-zero temperatures. My Instagram feed is flooded with images of individuals wielding sledgehammers to break up tubs filled with solid ice, braving the bone-chilling cold for a few minutes. Amidst this cold plunge craze, there’s a growing trend of trying to outdo one another, showcasing feats of extreme tolerance to bone-chilling environments. It’s almost as if the competition has turned into a frozen version of “keeping up with the Joneses.”
However, let’s call out the elephant in the igloo: the idea that the colder the water, the better or more beneficial the experience. This notion perpetuated by some accounts on social media is far from reality. Watching a bearded Viking hammering a frozen tub in what appears to be Antarctica isn’t exactly inspiring for newcomers to the cold plunge community. If anything, it’s intimidating and alienating.
So, let’s set the record straight. We want cold plunging and cold water immersion to be accessible and approachable to all. That means dispelling the myth that you need to subject yourself to Arctic-like conditions to reap the rewards. Let’s not kid ourselves – it’s still going to be difficult and uncomfortable, but that’s the point!
There’s also something called cold water “acclimation.” Acclimation (acclimatization) is a process by which your body gradually adapts itself to cold water through repeated exposure. Through acclimation, it’s possible to greatly reduce or eliminate cold shock. Therefore, those that are acclimated to cold water, might be searching for ways to feel the shock of the cold water and to provide that difficult mental challenge.
Andrew Huberman, a prominent American neuroscientist and host of the Andrew Huberman Podcast, along with being an associate professor at Stanford University School of Medicine, suggests that the temperature of an ice bath should induce discomfort without compromising safety. Typically, this temperature falls between 45 to 50 degrees Fahrenheit, according to Huberman. He stresses the importance of finding a balance between discomfort and safety, as prolonged exposure to cool water around 60°F can lead to significant increases in dopamine levels.
Huberman emphasizes that there’s no definitive answer regarding whether colder temperatures are better, as individual tolerance to cold varies. The key is to find a temperature that feels cold enough that makes you want to get out, yet safe enough to endure. This threshold varies among individuals, with some finding 60°F uncomfortable, while others find 45°F challenging. Ultimately, the colder the temperature, the shorter the duration of exposure should be.
As individuals engage in deliberate cold exposure more frequently, their tolerance increases, allowing them to handle colder temperatures with greater confidence, akin to building endurance in exercise routines.
Gary Brecka is a professional Human Biologist, and the Co-Founder of 10X Health System based in Miami, FL. Gary is also the host of the Ultimate Human Podcast – the #1 Wellness Podcast in the World.
On one of his podcast episodes about cold plunging, Gary openly dispelled the notion that colder water is better when doing cold water immersion:
“I see people getting in 37, 38 degree water. There’s no evidence that I’ve read that shows that colder is better. You get a peripheral vasoconstriction so it forces all the oxygen into the core and up to the brain. And you get an activation of brown fat. Thermogenis comes from brown fat.”
When Gary was a guest on the Joe Rogan Podcast, Joe discussed how he preferred his Morozko Cold Plunge because it got colder than his other one. To which, Gary replied: “I haven’t seen a lot of evidence that colder is better as longer is better.” To which, Joe replied, “But it sucks more and that’s why I like it.”
Ultimately, there isn’t much research suggesting that colder water is better; however, if you’re after the mental challenge and the bigger suck, then maybe a sub-40-degree ice-filled cold plunge is for you.
Research suggests that cold water immersion at temperatures between 3-10 degrees Celsius (50-60 degrees Fahrenheit) for 11-15 minutes is particularly effective. SOURCE: https://link.springer.com/article/10.1007/s40279-015-0431-7
Determining the ideal temperature and duration for cold exposure isn’t straightforward and often depends on your intended outcome. Generally, colder temperatures require shorter exposure times, whether it’s a cold bath, shower, or direct immersion.
Most research suggests that colder temperatures (below 50°F) for 2-4 minutes provide significant health benefits. The consensus leans towards the 40-50 degrees Fahrenheit range for optimal cold therapy, as colder temperatures have a quicker impact and allow for shorter durations.
For maximum benefits, aim for just 11 minutes of cold-water exposure per week. It’s essential to listen to your body’s cues and ensure the water is cold enough to be uncomfortable but not unsafe, with exposure times ranging from 1 to 3 minutes.
There’s no one-size-fits-all answer to how cold cold plunges should be. It depends on individual tolerance levels, desired outcomes, and acclimation status. The key is to find a temperature that makes you feel uncomfortable while still being safe. Consistent cold water exposure, within one’s limits, can yield significant health benefits and neurological changes.
Remember, it’s not about how extreme you can go; it’s about finding a sustainable approach to cold plunging that works for you.
MindFuel, LLC © 2024 | All rights reserved | Terms & Conditions | Privacy Policy
