What is the cold plunge temperature? A cold plunge temperature can range from as low as 40 degrees Fahrenheit and up to 60 degrees Fahrenheit. It is a form of cryotherapy that helps the body recover from physical stress from any intense workout.
What is the cold plunge temperature? iStock-photo credit: mihtiander
Some of the benefits are reducing muscle soreness, improving circulation and your overall wellness. There was a 2023 research study that showed that cold water immersion after exercise can aid recovery. The authors found that cold plunging immediately after exercise “can effectively reduce muscle soreness and accelerate fatigue and recovery.”
Some people have reported to have better moods after doing a cold plunge. There was a study that was published in the European Journal of Applied Physiology found that cold plunging can heighten increases in dopamine and noradrenaline levels.
The risks and side effects of cold plunging is the following:
- Respiratory issues. Some people, if their body is exposed to extreme cold water, can lead to hyperventilation.
- Hypothermia. If you have prolonged exposure to cold water, it can lead to a dangerous drop in body temperature. And this can lead to severe cases like being unconscious.
- Cardiovascular stress. Cold water immersion can cause a temporary spike in heart rate and blood pressure.
Some of the people that should avoid cold plunging are:
- People with cardiovascular conditions such as hypertension, coronary heart disease and heart arrhythmias.
- If you have respiratory issues like COPD or asthma.
- Pregnant Women
- Senior Citizens
- Someone recovering from surgery or a major injury.
The Bottom Line is the temperature of a cold plunge is in the range of 40 degrees Fahrenheit up to 60 degrees Fahrenheit.
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References
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- Yankouskaya A, Williamson R, Stacey C, Totman JJ, Massey H. Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology (Basel). 2023 Jan 29;12(2):211. doi: 10.3390/biology12020211. PMID: 36829490; PMCID: PMC9953392.
- Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512. PMID: 36744038; PMCID: PMC9896520.
