Uploaded February 2026 | Updated September 2026, 2 weeks ago
Cold plunging has exploded in popularity. Elite athletes and your next-door neighbor are doing it to reduce muscle soreness, relieve stress and enhance mental clarity.
Dr. Chris McMullen, a sports medicine doctor at UW Medicine, said there are real benefits to cold-water immersion, particularly for short-term recovery and pain reduction.
“People report reduced stress, feeling calmer, after a cold plunge and just improved mental health,” he said.
Cold plunges are best limited to 10 to 15 minutes at a time, he added. People who are just starting out should make those intervals even shorter, just 30 to 60 seconds. Aficionados also should consider cold plunging moderately and intentionally, rather than after every workout, McMullen suggested.
“We know that repetitive ice or cold-water exposure can interfere with building muscle-building strength. So, while it's good to recover from one event to be ready for the next one, it's not necessarily like an off-season treatment or something that should be done after every time you work out,” he said.
Cold plunges are not advised for adults who have underlying heart or circulatory conditions. People with medical concerns should talk with a doctor before trying cold water immersion.
Cold plunging has exploded in popularity. Elite athletes and your next-door neighbor are doing it to reduce muscle soreness, relieve stress and enhance mental clarity.
Dr. Chris McMullen, a sports medicine doctor at UW Medicine, said there are real benefits to cold-water immersion, particularly for short-term recovery and pain reduction.
“People report reduced stress, feeling calmer, after a cold plunge and just improved mental health,” he said.
Cold plunges are best limited to 10 to 15 minutes at a time, he added. People who are just starting out should make those intervals even shorter, just 30 to 60 seconds. Aficionados also should consider cold plunging moderately and intentionally, rather than after every workout, McMullen suggested.
“We know that repetitive ice or cold-water exposure can interfere with building muscle-building strength. So, while it's good to recover from one event to be ready for the next one, it's not necessarily like an off-season treatment or something that should be done after every time you work out,” he said.
Cold plunges are not advised for adults who have underlying heart or circulatory conditions. People with medical concerns should talk with a doctor before trying cold water immersion.
