Risks Associated With Using a Cold Tub
Cold plunging, or immersing yourself in freezing water, is a popular social media trend that claims to offer health benefits. The basic technique involves filling a conventional bathtub with water and then adding enough ice to bring the temperature down to roughly 50 or 60 degrees Fahrenheit, depending on your comfort level. Soaking in icy water can also be accomplished in swimming pools and specially designed cooling tubs found in some gyms and healthcare facilities.
The practice has roots in ancient Egyptian and Greek practices and is used by some athletes to help with muscle recovery after strenuous exercise. You may have seen sports celebrities or others on TikTok videos lowering themselves into large tubs of frigid water after a game or workout. Some even claim that a regular dip in the cold helps with everything from improving sleep to strengthening the immune system.
But is it safe? And do cold plunges really help with the goals that many people tout them for—from reducing stress to boosting athletic performance? We asked two OSF HealthCare experts to weigh in. While Cold Tub offer various benefits, there are also important considerations and risks to be aware of. Prolonged exposure to cold water can lead to hypothermia, a potentially dangerous drop in body temperature. It’s essential to keep the immersion time within recommended guidelines, typically no longer than 10-20 minutes.
A major risk associated with soaking in cold water is hypothermia, which can occur when body temperatures drop below 95 degrees Fahrenheit. Symptoms include confusion, issues with alertness and drowsiness. If left untreated, the condition can lead to respiratory and heart failure and ultimately death. Those with preexisting medical conditions and older adults are more susceptible to hypothermia when exposed to cold water for prolonged periods.
Are There Any Risks Associated With Using a Cold Tub?
Another serious concern is that the sudden shock of submerging in icy water can cause blood vessels to constrict, leading to an immediate increase in breathing and heart rate. This can be particularly dangerous for people with cardiovascular disease or hypertension, which makes it important to adhere to recommended immersion times and temperatures.
Dr. Davis recommends starting small—around 40 to 50 degrees Fahrenheit—and working your way up to the optimal temperature. The best way to find your ideal temperature is to use a thermometer, and then monitor your reaction to the cold water as you gradually increase the temperature. For those who do decide to incorporate a regular cold plunge into their fitness routine, it’s important to look for a tub with a reliable filtration and maintenance system. Also, be sure to choose a tub that isn’t too big or too small for your body size and weight.
Although there’s not a lot of research on cold plunging, one study showed that people who took 30-90 seconds of cold water plunges along with regular exercise experienced fewer sick days than those who only did warm showers. The researchers attribute the benefit to an improved ability to handle oxidative stress and a stronger immune response to cold exposure, but more research needs to be done.
Athletes often turn to cold tubs to accelerate recovery between intense training sessions or competitions. By reducing muscle damage and inflammation, athletes can recover faster and reduce the likelihood of overtraining injuries. Cold water immersion is especially beneficial for endurance athletes, such as marathon runners or cyclists, who put substantial strain on their muscles during prolonged efforts.