What Is a Cold Plunge?
Cold plunger is a method of helping blood circulation and fatigue recovery by soaking the body in cold water (3 to 7 degrees Celsius) for up to 3 minutes. It is known to give positive health effects by exposing the body to cold environments for a short period of time.
Cold plunger loved by celebrities
Blackpink Jenny said on her personal broadcast that she enjoys cold plunges to improve her skin condition and relieve stress.
Source: Jenny Social Media
Son Heung-min, the Korean soccer superstar, actively uses cold plunges for rapid recovery, muscle pain relief, and injury prevention after matches.
Russian figure skating star Noratia also incorporates cold plunges into her routine during the competition season, saying it helps her maintain endurance and speed up physical recovery.
Scientific Proof of Cold Flunge
Extensive research supports the effectiveness of cold plunges.
1. Accelerate muscle recovery after exercise
- According to a 2016 study published in the British Journal of Sports Medicine, athletes who conducted cold plunges experienced reduced muscle pain and reduced recovery time.
- Cold plunging after intense exercise lowered inflammation markers by 20–30%.
2. Reduces Inflammation and Swelling
- A 2014 study in PLOS ONE found that cold plunges help suppress inflammatory responses caused by high body temperatures, swelling, and microtrauma.
- This is especially beneficial for muscle recovery and injury prevention.
3. Relieves Mental Stress
- Cold plunges also reduce cortisol levels (the stress hormone) and promote positive mood shifts, according to several clinical studies.
- It’s not just physical recovery—mental clarity and emotional refreshment are also major benefits.
Precautions for cold plunging
- It is recommended to shorten it to 1 to 3 minutes.
- You should use cold water with temperatures between 3 and 7 degrees Celsius. (Temperatures below that are dangerous.)
- You should check your usual health and consult an expert if you have cardiovascular disease or blood pressure problems.
- You should start with a short period of time and allow your body to adapt to prevent side effects. (You shouldn’t overdo it)
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