From professional athletes to weekend warriors, recovery is an essential part of any fitness journey. One recovery method growing in popularity is cold-water immersion, also known as cold plunging or ice bathing.
This age-old practice is now backed by modern science, offering a wide range of physical and mental benefits. Whether you’re looking to reduce soreness, bounce back faster after a workout, or just boost your mental resilience, cold-water therapy might be your new best friend.
In this guide, we’ll walk you through everything you need to know about cold-water immersion, how it works, the benefits of a cold plunge, and how to try it safely, plus where to experience it locally… hint, it’s at Lake Nona Performance Club.
What Is Cold-Water Immersion?
Cold-water immersion (CWI) is a recovery technique where your body is submerged in cold water, typically between 50°F to 59°F (10C to 15C), for a short duration.
The goal? Trigger a series of physiological reactions that help the body recover, reduce inflammation, and promote well-being.
Understanding the Concept of Cold-Water Immersion
Cold plunging is not new. Ancient cultures, from Roman bathhouses to Nordic sea bathing, have used cold water for therapeutic purposes.
Today, you’ll find modern versions in the form of ice baths, cold showers, and cryotherapy chambers.
Each has a similar purpose but varies in intensity:
- Ice baths, commonly referred to as a cold plunge, involve sitting in a tub filled with ice water
- Cold showers offer a more accessible but less intense alternative
- Cryotherapy uses freezing air to cool the body rapidly, typically in a special chamber
So what does it do?
How Cold Water Affects the Body
When you expose your body to cold temperatures, several physiological responses kick in.
Vasoconstriction and Inflammation Reduction
Cold exposure causes your blood vessels to constrict (vasoconstriction), which helps reduce inflammation and swelling in muscles and joints. Once you rewarm, your vessels dilate again, improving circulation.
Endorphin Release and Mood Elevation
Cold exposure activates your sympathetic nervous system, prompting the release of endorphins, your brain’s natural painkillers and mood elevators. That’s why many people feel euphoric after a cold plunge.
Key Benefits of Cold Plunge and Ice Bath Recovery
Let’s explore the primary advantages of adding cold-water immersion to your recovery toolkit.
Enhance Muscle Recovery
One of the most common reasons athletes turn to cold plunges is for muscle recovery. That’s why when you do our EDGE Sports Performance Training and Recovery program, we recommend a cold plunge session.
Cold exposure helps flush out metabolic waste from muscles while bringing in oxygen-rich blood during the rewarming phase. This boosts nutrient delivery and accelerates tissue repair.
Reduced Soreness
After intense workouts, microtears in the muscle fibers cause soreness. Cold water helps decrease inflammation and numb nerve endings, reducing delayed onset muscle soreness (DOMS).
Which is why any of our members training with our PrecisionRx Metabolic Health and Human Performance Lab are advised to take advantage of our cold plunge session.
Improved Circulation and Immune Function
Regular cold exposure trains your circulatory system to become more efficient.
Studies suggest that improved circulation can support better cardiovascular health and immune system regulation. This helps you fight off illness more effectively.
Mental Benefits of Cold-Water Immersion
When you step into cold water, your body enters a state of shock. Learning to breathe deeply and remain calm in that environment can train your nervous system to better handle daily stress.
Endorphins, dopamine, and norepinephrine surge after a plunge, leaving you with:
- Heightened focused
- Improved mood
- A sense of euphoria
Many people report reduced symptoms of anxiety and depression over time.
Best Practices for Cold-Water Immersion
To enjoy the benefits of cold-water immersion without overdoing it, follow these expert tips:
How Long Should You Do A Cold Plunge For?
So, how long should you stay in a cold plunge safely?
Beginners: Start with just 30 seconds to 1 minute and gradually work your way up to 3-5 minutes.
Experienced users: Stay submerged for 10- 20 minutes
How Often Should You Do A Cold Plunge?
You should do it about 2–4 times per week is ideal for most people, but even once a week can offer benefits.
When to Use Cold-Water Therapy in Your Recovery Routine
Cold plunges are most effective post-workout when inflammation is at its peak. However, some prefer to do it in the morning to energize the body and sharpen the mind.
Experiment to see what works best for you, or talk to one of our Lake Nona Performance Club trainers for their recommendations.
Is Cold-Water Immersion Right for You?
While cold plunging is generally safe for most people, it’s not for everyone.
Risks and Precautions to Consider
Individuals with heart conditions, high blood pressure, or Raynaud’s disease should consult a doctor first.
It is also recommended to avoid plunging immediately after a heavy meal, just like you would with regular swimming.
Additionally, you should never cold plunge while intoxicated or alone; always prioritize safety.
How to Start Cold Plunge Recovery Safely
If you’re new to cold therapy, ease into it with cold showers before trying a full plunge. Make sure to breathe deeply to stay calm, as slow, controlled breaths help prevent panic.
Warm up gradually afterward with movement, warm clothing, or a sauna.
Talk with our Lake Nona Performance Club trainers if you have any concerns or would like some guidance on getting started.
Enjoy a Cold Plunge with Lake Nona Performance Club
Whether you’re pushing your limits in the gym or just need a mental refresh, cold-water immersion offers a powerful tool for faster recovery, improved circulation, better mood, and greater resilience.
Looking to try cold-water immersion in a safe and supportive environment? Lake Nona’s Performance Club has 20-minute cold plunge sessions open to both members and non-members. It’s the perfect opportunity to test the waters, literally, and explore the benefits of cold plunges for yourself.
Lake Nona Performance Club offers complimentary monthly cold plunge sessions to members.
Not a member? Try our cold plunge package.
LNPC’s plunge setup is designed for both beginners and seasoned cold therapy enthusiasts. Their expert staff ensures a safe, clean, and effective experience, helping you make the most of your performance and recovery.
See all of the amazing amenities our members get to enjoy. Book a tour today!
