The Physical and Mental Benefits of Cold Water Immersion — Even When It's Freezing Outside
Contributions from Dr. Kat Sand, PhD, Upswell Co-Founder & Advisor, Scientific Research
As the temperature drops in Colorado, the thought of willingly submerging yourself in cold water might seem off-putting. However, there are real benefits to cold water immersion–even when it’s freezing outside! Curious how cold plunges can improve your physical and mental health? Here, we share some of the most compelling reasons to consider this type of recovery:
Reduce Inflammation
Inflammation is the body’s way of healing after an injury, infection, or even in response to a strenuous workout. Although inflammation plays a vital role within the body during the short term, the result often manifests as unwanted and prolonged muscle soreness and other physiological conditions. A cold water plunge is an excellent solution if you’d like to speed up healing time and reduce inflammation. By submerging yourself into water at 40-45 degrees Fahrenheit for just a few minutes, you’ll constrict blood vessels and reduce blood flow to inflamed or injured areas. This limits the accumulation of inflammatory cells and chemicals at the site. After you exit the cold plunge, the blood vessels dilate, which flushes metabolic waste products, such as lactic acid, reducing soreness and inflammation.
Boost Your Mood
It may be hard to believe, but cold water immersion can significantly improve your mood. While there’s no getting around the fact that the first few seconds are intense, your body and mind will thank you. Cold plunges are effective for mood boosting because the brain releases endorphins immediately upon entering the icy water. Otherwise known as the “happy hormone,” the endorphins can keep you energized long after you exit the water. It's worth the momentary discomfort!
Enhance Cognition
Researchers are still studying the positive effects of cold plunges, but several physiological and neurochemical mechanisms consistently appear to enhance cognition. One study suggests that improved cognition occurs due to positive changes in connectivity between large-scale brain networks. This is promising news and will likely lead to more research exploring how and why this therapy benefits the brain. Researchers have found that cold exposure triggers an increase in norepinephrine, a neurotransmitter crucial to focus, attention, and cognitive performance. Some scientists believe that cold water immersion may even have the ability to slow or prevent neurodegenerative diseases, such as dementia.
Cold water plunging isn’t just a warm-weather practice. Winter is one of the best times to reap the benefits. As temperatures drop and schedule demands rise, cold plunging helps regulate your body’s response to stress, supports immunity, and provides a much-needed mood lift during the darker months.
Winter is an ideal time to try cold water immersion if you’d like to enjoy better sleep, faster recovery time, and enhanced mood and cognition. We’d love for you to stop by our studio and try our $99 intro month - see how cold plunging can warm you up, even when it’s freezing outside.
What Upswell Members Are Saying …
“I look forward to getting into the cold plunge each week. Preparing with deep breaths and a positive mindset. I feel like a superhero once my plunge song wraps up. It’s all worth it for the hours and days of benefits post plunge.” — Mary H.
“Add a quote here” — Kelsey G.
Research-Backed Routine Recommendations
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Wear: Swimsuit, swim trunks, or athletic shorts, tank
Bring: Towel and flip flops
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40 - 45 degrees
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Gradually work towards 5-11 minutes per week
Ready to experience these incredible benefits? Reserve your next Upwell cold plunge today, and don’t forget to invite a friend for a shared journey toward wellness!
We’re looking forward to meeting you and welcoming you as a part of the Upswell community.
