Cold Plunges Are Booming, But a New Study Finds Benefits May Be Short-Lived
Krissy Vann | Host, All Things Fitness and Wellness
Cold plunges have become a hot commodity in the wellness industry. From viral social media clips of athletes dunking into ice baths to high-end spas offering guided cold immersion sessions, the practice has gained a dedicated following. Many claim benefits ranging from faster muscle recovery to improved mood and resilience, leading gyms and boutique fitness studios to integrate cold water immersion into their offerings. Some fitness facilities have gone beyond simple recovery zones, incorporating cold plunges as part of premium wellness packages, while others are using them as a differentiator to attract members seeking alternative recovery and performance tools. However, while cold plunges continue to gain traction, a new review suggests that their benefits may be short-lived, with long-term effects still uncertain.
A systematic review and meta-analysis published in PLOS One examined the effects of cold water immersion on various aspects of health and well-being. The study analyzed data from eleven clinical trials involving 3,177 participants to determine whether cold plunges provide measurable benefits beyond muscle recovery. While past research has primarily focused on athletes, this review aimed to assess how cold water immersion affects the general population.
The findings suggest that cold plunges may offer some short-term benefits, but their long-term impact remains unclear. One of the most notable results was a temporary reduction in stress, with a significant decrease in stress levels reported twelve hours after exposure. However, this effect did not persist beyond that window, and no consistent changes were observed at later intervals. Interestingly, the study found that stress levels did not decrease immediately after cold water immersion or at the one-hour mark, suggesting that the body’s initial response to the cold may actually heighten stress in the short term. The reduction in stress at the twelve-hour point raises questions about whether the body adapts over time or whether other factors, such as relaxation following the initial shock, contribute to this outcome. The lack of sustained effects beyond this timeframe suggests that cold plunges may not provide lasting stress relief, making their role in long-term stress management unclear.
Inflammation, often cited as a reason for using cold plunges, showed a more complex response. The study found that inflammation markers increased immediately after immersion and remained elevated for at least an hour. However, over time, these markers gradually returned to baseline levels. This suggests that cold water exposure may initially trigger an inflammatory response before the body adapts. Whether this reaction is beneficial or potentially counterproductive in the long run remains uncertain, as more research is needed to determine its effects beyond the short term.
The review also explored the potential immune benefits of cold water immersion. While the researchers found no immediate changes in immune function, one study reported a 29 percent reduction in sickness absence among individuals who regularly took cold showers. However, this did not correspond with a decrease in the actual number of illness days, leaving questions about whether other factors contributed to the reduced absences.
Despite growing enthusiasm for cold plunges, the review highlights significant gaps in the research. Most of the studies analyzed had small sample sizes, and nearly all participants were male, limiting the ability to apply the findings to a broader population. Additionally, variations in water temperature, immersion time, and frequency across studies make it difficult to establish clear guidelines for best practices.
For gym owners and fitness executives considering integrating cold plunges into their facilities, these findings present a nuanced picture. Consumer interest is strong, and many individuals report positive experiences, but the scientific evidence supporting long-term health benefits remains inconclusive. The authors of the review emphasize the need for further, high-quality studies to better understand the physiological and psychological effects of cold water immersion.
Whether cold plunges prove to be a lasting industry staple or a passing trend will depend not only on consumer demand but also on future research that validates their benefits.
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