Cold Plunges: Are They Healthy or Harmful for Your Heart?

Your Full Body Response to Cold Exposure

Your heart is not the only organ that reacts to a cold plunge. Cold exposure sets off a full-body chain reaction.

Brain

Cold plunges trigger the release of dopamine and endorphins. These chemicals improve mood, reduce anxiety and increase alertness. Many people feel mentally sharp or energized after a plunge. However, extreme cold can cause dizziness or confusion if you stay in it too long.

Lungs

The initial gasp reflex in cold water can make breathing difficult. Your breaths may become shallow and rapid. For those with asthma and other lung conditions, airways may start to constrict and narrow.

Kidneys

Cold exposure causes blood to move from your skin and limbs and toward your core. This transfer can affect how your kidneys filter blood and regulate fluids. Some people notice an increased urge to urinate after a plunge, a temporary effect called cold diuresis.

Muscles

Cold water helps reduce inflammation in muscles and joints, which is why many athletes use ice baths to recover after intense workouts. But prolonged exposure may lead to numbness and stiffness.

Are Cold Plunges Good for You?

If you are healthy and ease into it, cold plunges can help:

• Accelerate metabolism
• Boost circulation through repeated exposure
• Improve mental focus and mood
• Lower inflammation in joints and tissues
• Reduce muscle soreness after workouts

That said, research is still limited. So, while cold plunge benefits are promising, we need more studies to understand their full effects.

Who Should Be Cautious?

Cold plunges are not for everyone. In some cases, the risks outweigh the rewards, especially for people with:

• Arrhythmias
• Diabetes
• Heart disease or a history of heart attack
• High blood pressure
• Neurological disorders like epilepsy
• Peripheral neuropathy
• Poor circulation
• Raynaud’s disease

For healthy individuals, staying in cold water can still lead to complications. The most serious is hypothermia, which happens when your body temperature drops below normal. It can cause intense shivering, confusion, fatigue or loss of consciousness.

“Even a short plunge can pose risks,” Dr. Graham said, “I always recommend checking with your physician before starting any cold exposure routine.”

Do Men and Women React Differently?

There are subtle differences in how men and women may respond to cold plunges. Women are often more sensitive to the cold. Their bodies tend to protect core temperature by quickly pulling blood away from the hands and feet.

Men generally have more muscle mass and a faster metabolism, which helps generate heat. They may be able to tolerate colder water temperatures without feeling as uncomfortable.

Hormonal differences may also affect how your body responds to the cold. Still, personal factors like fitness level, age and medical history matter more than gender alone.

How to Cold Plunge Safely

If you are healthy and want to try cold plunging, follow these tips to reduce your risk:

• Listen to your body — Get out if you feel dizzy, numb or lightheaded.
• Monitor temperature — The water should be around 50 to 60 degrees.
• Never plunge alone — Always have someone nearby in case you feel faint or disoriented.
• Start gradually — Begin with shorter plunges (30 seconds to a minute) and slowly work your way up.
• Warm up slowly afterward — Use layers and movement, rather than hot showers, to avoid shocking your system.

When done mindfully, cold plunging can be a refreshing way to support your health. Just make sure safety remains your top priority.