Cold Plunges: Are They Worth It? Here’s Why I Swear by Them

Written By Andrew Roberts

If you’ve spent any time on social media or listened to health podcasts lately, you’ve probably heard about cold plunges—the practice of immersing yourself in freezing water for a few minutes.

It might sound extreme, but for me, it’s one of the most effective tools for recovery, resilience, and mental clarity. I regularly incorporate cold plunges into my routine and have found incredible benefits—not just for muscle recovery but also for mental focus, energy levels, and overall well-being.

But is there real science behind it? Or is this just another fleeting wellness trend? Let’s dive into the research, benefits, and practical considerations of cold plunging—and whether it’s something you should try.

What Is a Cold Plunge?

A cold plunge is when you immerse your body in cold water (typically below 10°C or 50°F) for a few minutes. Some people use cold showers, but full-body immersion in an ice bath or cold plunge pool is considered the most effective method.

Athletes, biohackers, and wellness enthusiasts swear by it for its energizing effects, recovery benefits, and mental resilience training. And trust me—it’s an experience. That initial shock is intense, but the rush of endorphins, mental clarity, and overall refreshment afterward make it all worth it.

Why I Personally Love Cold Plunges

I started incorporating cold plunges into my routine as a way to enhance recovery, improve circulation, and challenge myself mentally.

Here’s what I’ve noticed firsthand:

🔥 Less Muscle Soreness – After workouts, a cold plunge dramatically reduces muscle stiffness and helps with post-training recovery.


🔥 Sharper Mental Clarity – There’s something about the cold that snaps your brain into focus. It wakes me up faster than coffee.


🔥 More Energy Throughout the Day – That post-plunge endorphin rush is no joke. It leaves me feeling refreshed and alive.


🔥 Better Stress Management – Regular cold exposure has trained my nervous system to handle stress better. Things that used to feel overwhelming don’t faze me as much anymore.


🔥 Massive Dopamine Boost (Great for ADHD!) – Cold plunging has been shown to increase dopamine levels by up to 250%. As someone with ADHD, this is a game-changer. Dopamine plays a key role in motivation, focus, and impulse control, and I’ve noticed that cold exposure leaves me feeling more engaged and clear-headed for hours afterward.

Of course, it’s not for everyone, and there are days when the last thing I want to do is step into freezing water—but every time I do, I feel incredible afterward.

The Science Behind Cold Plunging

Cold plunges aren’t just about mental grit—there’s a growing body of scientific research supporting their benefits.

1. Cold Plunges Can Reduce Inflammation and Muscle Soreness

A study published in the Journal of Physiology found that cold-water immersion reduces muscle inflammation and speeds up recovery after exercise. This is why elite athletes use ice baths after intense training.

💡 What This Means for You: If you experience soreness from workouts or chronic inflammation, cold plunging may help your muscles recover faster.

2. Cold Exposure May Improve Mental Health & Boost Dopamine

A report from Stanford’s Longevity Center highlights that cold water immersion may reduce anxiety, improve mood, and enhance mental resilience. It activates dopamine and norepinephrine, neurotransmitters linked to motivation and focus.

💡 What This Means for You: If you struggle with stress, brain fog, or low energy, cold plunging could be an effective (and natural) way to reset.

For those with ADHD, the dopamine boost from cold plunging can be particularly beneficial. As mentioned above, one study found that cold exposure can increase dopamine levels by 250%, leading to better focus, mood, and impulse control.

3. It Can Strengthen the Immune System

Some research suggests that cold exposure stimulates immune function, potentially reducing the frequency of illnesses. A study on cold showers found that people who took cold showers regularly had fewer sick days.

💡 What This Means for You: If you’re looking for ways to boost your immune system, cold exposure might be worth adding to your wellness routine.

How to Get Started with Cold Plunging

If you’re new to cold plunging, it’s best to ease into it. Here are some tips:

1️⃣ Start With Cold Showers – Reduce the water temperature gradually during your regular shower. Start with 15-30 seconds and build up over time.
2️⃣ Try Contrast Therapy – Alternate between hot and cold water to help your body adjust.
3️⃣ Breathe Through It – Controlled breathing (like Wim Hof’s method) helps your body tolerate the cold and prevents panic breathing.
4️⃣ Ease Into Full Immersion – When you're ready, start with a cold plunge for 1-3 minutes and increase gradually.
5️⃣ Warm Up Properly Afterward – Avoid jumping straight into hot showers afterward—let your body warm up naturally with movement.

Research Sources

If you want to dive deeper into the science, here are some research-backed resources on cold plunging:

Final Thoughts: Is It Worth It?

For me, cold plunging is a non-negotiable part of my wellness routine. It keeps me feeling strong, sharp, and energized—but I also know that it’s not the only way to recover and heal. And in times of increased stress, I choose to give my body a little more grace and focus on things that bring calm, not extra stress.

If you’re curious about how to optimize your recovery, movement, and overall health, let’s chat! Whether you’re into cold plunges or looking for chiropractic solutions, I’d love to help you feel your best.

📅 Book an appointment today and take the next step in your wellness journey!


Andrew Roberts
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