Ever felt like you needed a hard reset, whether physically or mentally?
A plunge into cold water can provide exactly that.
You’ve probably heard about the joys of cold water immersion. Maybe you’ve experienced it for yourself: a dip at the beach in winter, a post-sauna plunge, a recovery soak after a workout.
It’s more than just a refreshing and revitalising feeling – science has proven that a cold dip can drive all manner of genuine health and wellness benefits that touch on every aspect of the human experience.
In this guide we’ll see what the science says about the transformative power of a regular cold plunge, and how you might capitalise on these cold plunge benefits yourself with the help of a purpose-built pool.
What is a cold plunge pool?
A cold plunge pool is a machine designed to deliver a cold dip—featuring precision controlled water temperatures as low as 4°C, right in your backyard. In many ways, it’s the cold version of a backyard spa pool, minus the hydromassage.
Cold plunge pools differ slightly from other cold therapy machines. Unlike ice baths and cryotherapy machines, a cold plunge machine is filled exclusively with liquid water and offers unmatched therapeutic efficiency and control.
Cold plunge pools are designed to be used for minutes at a time, although the precise length of the ideal soak will depend on the temperature of the water, your experience as the user and the benefits you hope to gain.
But what exactly are those benefits?
The mental benefits: clarity, mood and focus
If you’ve ever taken a cold plunge you’ll be familiar with the post-plunge afterglow—and that refreshed and revitalised feeling is backed up by science.
- Increased positivity, reduced negativity: Cold water immersion (CWI) has been shown to elevate feelings of vigour, self-esteem, pride and inspiration, and reduce distress, nervousness, tension, anger, fatigue and confusion.
- Stress resilience: The same actions that reduce emotional negativity can also lead CWI to make you more resilient against stress.
- Boosted energy and focus: CWI releases noradrenaline (aka norepinephrine), a neurotransmitter that boosts energy, focus, alertness, and attentiveness.
- Emotional regulation: Regular CWI may improve emotional regulation by strengthening the brain activity that supports decision-making and self-control.
Ultimately, a regular plunge can act as a mental anchor; a way to balance your mood and develop mental clarity. It can build a sense of calm and control of personal discipline that leads to feelings of accomplishment.
Cold plunge is about getting comfortable with discomfort, because you know that a few minutes of chill can lead to a whole day of feeling truly alive.
The physical benefits: recovery, circulation and immunity
Why do professional athletes hit the ice bath after a game? Why do retirees swim in the ocean in the middle of winter? Because there is a long list of proven physical benefits.
- Reduced muscle soreness: Cold plunges can decrease delayed onset muscle soreness (DOMS) by lowering muscle temperature and restricting blood flow, which can reduce both inflammation and cellular damage.
- Faster recovery: CWI can improve power output (e.g. sprinting and jumping) in the 24 hours immediately after a workout, due to reduced neuromuscular fatigue.
- Enhanced circulation: Cold exposure immediately constricts the blood vessels, then improves circulation as those vessels warm back up again, to clear metabolic waste and enhance oxygen delivery to the parts of the body that need it.
- Immune activation: Part of the body’s ‘cold shock’ response is to increase white blood cell counts by 12–18%, which mobilises immune defenses.
These effects make cold plunges ideal for post-workout recovery, injury rehabilitation, peak performance training and general health and wellness.
Add in the energy boost you feel after a cold plunge, and a regular dip sets your body up for the day better than almost any other physical treatment.
Is a cold plunge pool right for you?
Despite these seemingly endless cold plunge benefits, a backyard plunge pool isn’t right for everyone.
You need to find comfort in discomfort, and know that a small amount of short term pain can result in long-term gains.
You also need to be serious about health and wellness. You have to be ready to dedicate time and energy to feeling better, ideally making a cold plunge a part of your daily routine.
But if you can tick both of those boxes – finding the time and handling a small amount of discomfort – you can experience incredible perks from a regular plunge.
Cold plunge pool users span the full spectrum of humanity:
- Athletes searching for peak performance
- Patients recovering from injury
- The elderly and those with limited mobility
- People who are struggling with their mental health
- Anyone who wants to maximise their health and wellness
Despite all the proven cold plunge benefits, you can probably still think of a lot of reasons not to invest in a pool. But are they just excuses?
- What if I hate the cold? Honestly, most people do… at first. But once you feel the benefits, you quickly grow into it.
- Is it definitely safe? It sure is, but you should never overstay your welcome in near-freezing water, and you should always consult your doctor if you have a pre-existing condition.
- Isn’t it a fad? Cold therapy has been around for centuries – now it's just more accessible. And the science that backs it up is only getting stronger.
Cold Plunge by Hot Spring: The ultimate plunge experience
A plunge pool is so much more than just a tub of cold water – it’s a tool that is proven to enhance your mental and physical health.
But to maximise those benefits, you need a machine that delivers an unrivalled plunge – one that you can set to your precise soaking needs, that costs less to run, and that is built to last (with a warranty to prove it).
You need a Cold Plunge pool.
Exclusive to Hot Spring, Cold Plunge pools are premium machines designed to make you feel better than you’ve ever felt before, by delivering the ultimate cold plunge experience in a stunning, robust and energy efficient package.
Ready to experience the Cold Plunge difference? Get in touch with your local Hot Spring dealer today.
