Cold Plunge Tricks & Safety Tips

Photo by Brian Threlkeld (Photography For The People)

March in Maine means slushy trails, soft skating ponds, and muddy cross-country ski paths. What's left to do but launch ourselves into icy waters to lift our spirits and continue getting outdoors?

We've done our fair share of New Year's Day polar plunges (quite cliche, I know), but recently, we invested in a cold plunge tub for our back deck and are trying out daily ice baths. By "we", I mean our 16-year-old son and occasionally a group of his friends. I am only willing to endure ice-cold water if it ends with a hot tub or sauna...which we don't have (yet). My son Finn, on the other hand, loves the physical and mental challenge of sitting in the icy tub for 1-3 minutes each day. He's more relaxed than I've ever seen him after a cold soak. All that talk about cold plunges releasing endorphins? I believe it.

I bought the cold tub from a co-worker whose enthusiasm for this daily practice sold me on the idea...and he just happened to have an extra, unused tub. Here's what it looks like.

After bringing the cold tub home, I started doing some research on recommended use and safety. Here is what I learned from this article by Stanford University's Lifestyle Medicine Program, Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion, by Maya Shetty:

Emerging studies now suggest that cold water immersion (CWI) may include the following benefits:

• Improving mental health by releasing endorphins and norepinephrine

• Decreased cortisol levels (we're all too familiar with that rascally stress hormone)

• Reduced inflammation

• Improved immune system

• Enhanced mood regulation

• Slowed progression of neurodegenerative diseases

• Muscle recovery after a workout

• Improved energy and focus

• Improved circulation and cardiovascular health

• A more resilient physiological state over time

It appears that we still need more research to validate these claims, but many swear by the physical and mental health benefits of this practice...including the Finnish, who've been cold water plunging for centuries.

Here is another helpful article from NPR: Ready to cold plunge: We dive into the science to see it it's worth it.

While considering the health benefits, it's important to be aware of the risks associated with cold plunges and to practice safely. The article suggests that a safe temperature to aim for is no colder than 50 degrees Fahrenheit. To avoid hypothermia, limit immersion time under 10 minutes. If you can spend 1 minute in a cold tub, I applaud you. Allow your body to acclimate by starting with shorter immersions and warmer temps, gradually transitioning to colder temps for longer durations.

Here are some tips I've learned from friends who practice regular cold plunges:

• Wear Neoprene booties or wool socks to keep the feet warm.

• Deep breathing helps calm the nervous system and mind as you enter the cold water. It's normal to begin hyperventilating, which is no good for anyone. Take DEEP breaths.

• Immerse your whole body up to your thyroid and neck to receive full hormonal benefits.

• A cold plunge after a sauna (not before) is the recommended order and appears to be the most beneficial.

The type of cold water immersion you choose is a matter of personal preference. You might appreciate the convenience of a back deck cold tub or a cold shower. Or maybe you favor the natural setting of frozen lake dips or ocean swims. Our younger son Henry (pictured jumping into the frozen lake hole) wouldn't sit in the cold tub on our deck for anything or anyone. Believe me, Finn has tried. Personally, I love a frozen lake next to a hot tub. Do what feels right for you. Whether you choose to take a cold plunge or not, you now have some information if you're seeking another outdoor activity in March!