Cold plunges—cold-water immersion (CWI)—have become a popular trend in health and wellness. More people, from athletes to wellness enthusiasts, are using cold exposure as part of their recovery and self-care routines. But beyond the hype, what does the science say about the benefits of cold plunges?
Let’s break it down in simple terms.
To maximize the health benefits of cold plunges—such as reduced stress, better sleep quality, stronger immune function, lower inflammation, improved mental health, and faster physical recovery—research suggests the ideal cold plunge temperature is between 50°F and 59°F (10°C to 15°C).
The optimal cold plunge duration to achieve these benefits is typically 10 to 15 minutes. Staying within this temperature and time range helps activate the body’s natural recovery systems without overexposure to cold stress.
Cold plunges might offer a natural solution if you’re feeling overwhelmed or mentally drained. A 2025 review by Cain et al. found that people who used cold-water immersion experienced lower stress levels about 12 hours after their plunge. While the immediate effects weren’t always strong, the results suggest regular cold exposure could help your body manage stress over time.
Another study by Reed et al. (2023) showed that just one cold plunge can lower cortisol, your body’s primary stress hormone. It also helped improve mood and reduce negative emotions. That means cold plunges may be a powerful, drug-free tool for improving mental health and emotional balance.
Are you having trouble sleeping or feeling run down? Cold plunges may help. Research shows that cold-water immersion supports nervous system balance and muscle recovery, which can lead to better sleep quality and reduced fatigue—especially for those with active lifestyles or demanding jobs.
A better night’s rest also means more energy, better focus, and faster recovery from physical or emotional stress.
Here’s where it gets really interesting: regular cold exposure might even support your immune system. In the Cain et al. review, people who took cold showers regularly had fewer sick days. While the exact science is still being explored, cold plunges help the body respond better to illness and inflammation—making you more resilient.
In a 2025 study, Kunutsor et al. explored how cold plunges may support healthy aging and improve heart and metabolic health. The findings? Cold exposure may help:
Lower blood pressure
Improve circulation
Increase energy use through activation of brown fat
Enhance insulin sensitivity
These are all important factors for maintaining long-term wellness and preventing chronic disease.
According to current research, the potential benefits of cold plunges include:
Less stress and lower cortisol levels
Improved mood and mental clarity
Better sleep and faster physical recovery
Stronger immune function
Reduced inflammation
Improved heart and metabolic health
While these benefits are promising, keep in mind that cold therapy isn’t a one-size-fits-all solution. Everyone’s body responds differently, and more high-quality studies are needed to fine-tune the best methods, temperatures, and durations.
Cold plunges aren’t recommended for everyone. Check with your healthcare provider before trying cold therapy if you have heart conditions, respiratory concerns, or specific neurological issues.
References
[1] Cain et al. (2025). Systematic Review & Meta-Analysis on Cold Water Immersion
[2] Kunutsor et al. (2025). Cold Water Therapy and Healthy Aging
[3] Reed et al. (2023). Acute Effects of CWI on Mood and Cortisol
[4] Tabben et al. (2018). CWI and Recovery in Athletes
