What To Do After A Cold Plunge ?

The cold plunge technique has gained popularity, especially in recent times as a wellness practice with benefits worth mentioning. It is widely used for body training and recovery, so athletes and fitness lovers also vouch for it. After seeing its hype everywhere on the internet, you decided to try it too. But do remember that it’s not just the time spent in the chilly water that will get you there. So what comes next?

This article will serve as your guide to what to do after a cold plunge. We will be offering some practical and scientifically proven tips to really make the most out of cold plunging if you want to add it to your routine. So, just jump right in!

Understanding the Cold Plunge 

Before getting deep into the topic of what to do after a cold plunge, let’s take a moment to understand what a cold plunge does to your body.

What Cold Plunge Does to You

When you immerse the body in cold water (usually around 7-12 ºC), many physiological processes begin in the body.

It goes into a cold shock, similar to the fight-or-flight response. Initially, the body starts to produce adrenaline and norepinephrine. It causes further reactions such as vasoconstriction of blood vessels of extremities and increased heart and respiratory rate. Along with it, an adrenaline boost gives you a feeling of alertness, more like preparing you to handle the cold.

These physiological changes come with benefits, such as

• Reduce Inflammation and Muscle Recovery: Cold constricts the blood vessels, and blood moves to the core and vital organs from the extremities. This process can provide relief to someone with pain and inflammation. That is why studies also suggest that a cold plunge is an effective method for muscle recovery and reduces muscle soreness after exercise.
• Improves Mood: The adrenaline rush you get due to the cold plunge has been found to enhance your mood, and you feel more energized and fresh. Not only this, but another study suggests that it also induces alertness and mental clarity.
• Improves Cardiovascular Function: A cold plunge sends your body into a survival mode that works hard to maintain the body temperature via boosting blood flow. Over time, it enhances the efficiency of cardiovascular function.
• Metabolism Boosters: Some research also suggests that these cold plunges can boost metabolism by stimulating the use of stored fat. This can help in weight reduction.
• Enhances Immunity: One of the few but not widely known benefits is the enhancement of immunity. Medical experts say that doing a cold plunge or other forms of exposure to ice can increase the circulation of white blood cells, hence increasing immunity. Even research indicates that people who bathed in icy cold water had more counts of white blood cells than those who did not.

How Cold Plunges Work for Recovery

By now we know that a cold plunge does the body good by decreasing inflammation and boosting immunity and mood. Cold plunging, though, has a big role to play when it comes to recovery, especially after a workout. And this has been proven by a lot of studies.

In one 2014 study, two groups of athletes were compared. One group who did the cold plunging activity (12°C-15°C) after the workout and the other group did not. After the session, the subjects who plunged into the cold water reported comparatively less pain than the other group.

Also another review of 52 studies that were done in 2022 also proved that performing the cold plunging activity after an intense workout has some positive effects on muscular recovery, such as enhanced muscle power and reduced soreness. All of these variables are what give the benefits of recovery offered by cold plunging in reducing muscle temperature and blood flow and helping with recovery and soreness.

And in terms of recovery, another significant cold plunge benefit comes from providing mental clarity. Like the muscle recovery, it has also been the subject of research. In one 2021 study, students were asked to perform cold plunging activity for 20 minutes. After the plunge students reported a huge decrease in their negative thoughts, confusion, anger and depression. Some studies even support its use for lessening stress and anxiety and as a quick mood booster.

We get these effects because immersion in cold water releases endorphins, the body’s natural pain reliever. Another is norepinephrine, a hormone that increases both energy and alertness.  All these responses work together to help us deal with the cold, make it rewarding for us and give mental clarity in turn.

What Happens If You Don’t Follow Proper Aftercare?

While there are huge amounts of benefits of cold plunging, it all comes to a proper aftercare routine. If you don’t follow it, it can lessen the effects and cause some unwanted complications. These include the following.

• Muscle stiffness: When muscles are directly exposed to cold water, they tend to relax and cool down. But if you don’t follow a proper post-plunge routine after coming out of the water, these muscles can stiffen and harden. Such stiffness can limit ther movement and cause pain, which is the opposite of what we were aiming to achieve.
• Hypothermia and Frostbite: If you spend too much time in cold water, your temperature continues to drop. Sometimes, the drop can be so drastic that it leads to life-threatening levels known as hypothermia that causes dizziness, nausea and lightheadedness. That is why you should not spend more than 10 minutes in water if you are a beginner. Even if you don’t become hypothermic, you can get frostbite, so always be cautious.
• Nerve damage: Cold exposure especially in the water reduces the blood supply to extremities, resulting in tingling and numbness. In cases where post plunge protocol is not properly followed this can further aggravate and lead to nerve damage, totally disabling function and movement of hands and feet.
• Delayed recovery:  Proper post-care after exposing yourself to cold is important as the body needs to recover from the temperature. If not done correctly it can lead to a delay in muscle recovery, infact more soreness and fatigue in the muscles.
• Potential injury: Sarting heavy exercises such as jumping jacks and burpees without a correct protocol increases the risk of wear and tear of muscles and ligaments. So let the body take its time and recover at its own speed. There is no need to hurry and start heavy exercises at all.
• Complications with cardiovascular issues: As per the American Heart Association, cold exposure causes an instant increase in breathing, pulse and blood pressure. So it requires extra care especially if you already suffer from heart-related conditions and need to consult a medical professional in case of emergency.

What to Do After a Cold Plunge

With all the complications and reactions, you might be wondering what the right way to complete the cold plunging activity is or what to do after a cold plunge. There is a suggested post-ice bath protocol that can help you amplify the benefits you wish to have after a cold plunge.

An effective routine will not only help you warm up correctly but also provide you with guidelines that are good for your mental and physical health overall. Here are some recommended methods and ways to complete your cold plunge without the negative effects.

Essential Post-Plunge Recovery Steps

Warm Up Gradually

Getting a cold plunge can lower your body temperature for hours even when you go out of the water. If so, then you need not rush to heat your body up with stuff like sauna bathing or taking a hot shower. That is due to the fact that when you go directly into heat, it can shock your system and affect your body negatively.

So, always warm up slowly and gradually, taking baby steps one at a time.  A good start is to use dry towels and pat yourself with them.  After that, wear a warm throw and blankets and wear some warm clothing and socks. Moving indoors or into a warmer space and taking light walks inside the area can also help.

Hydrate

While you may not know, a cold plunge can dehydrate you even if you don’t sweat visibly.  This is because the body works hard to regulate the temperature of the body and continues to maintain it even after leaving the cold plunge.  So, as we explained, once you get out of the bath, you need to replenish again.  Try to rehydrate, whether that means drinking water or a cup of tea. For added benefits you can also consider drinking electrolyte water, sports drinks or coconut water.

Stretch or Meditate

Stretching and light activity can be of great help after a cold plunge.  Ice baths can reduce pain and inflammation but they also constrict blood vessels and cause muscle stiffness.  Stretching can reduce this stiffness and promote circulation and elasticity in the muscles. Try dynamic type of stretching, such as arm circles, neck rotations, ankle rotations and lunges.

Note: Don’t start to perform the stretching right after coming out of the water.  The body is usually cold and stiff at the time, and you need to warm it a bit and then stretch.

Apart from stretching, meditation can also be done after a cold plunge. It helps to activate the parasympathetic nervous system leading to feelings of relaxation and calmness.

Eat Protein and Healthy Fats

Having a proper meal after a cold plunge is another thing you should not miss at all.  It is because your body has burned a lot of calories and need to replenish the lost energy and repair the muscle tissue.  Adding healthy options to your meals and snacks is what you should aim for.

Science also supports the calin that your body needs to be refueled with healthy foods after cold exposure and exercises.  So include some lean protein sources such as fish, chicken, eggs, beans and tofu in your diet.  Skip unhealthy fats and add healthy sources of fats like avocado, olive oil, and fatty fish along with some complex carbs such as barley, oats and legumes.

Rest and Recover

One of the most important things on the list of what to do after a cold plunge is to relax and rest.  So, let your body take its own time to recover, and don’t rush things.  You can try adding some light activities to maintain the pace such as deep breathing, meditation or yoga.  Also, do not miss your sleep after a cold plunge because sleep is the body’s natural rehabilitation process.

Moisturize

Prolonged exposure to cold water can cause your skin to turn dry and sensitive.  So do the cold plunge and then add a moisturizing routine to prevent dryness and dehydration of the skin.

How Long After Cold Plunge to Shower?

A very common question is how long you need to wait to take a shower after a cold plunge.  Experts recommend exercising caution when jumping into hot water before and after a cold plunge because the abrupt transition from hot to cold will counteract the effects of a cold plunge.

So, many experts recommend waiting for at least 15-20 minutes and letting the body warm naturally and slowly over time. Then expose it to water again.

Another very common question is what should be the temperature of the water for the shower after the cold plunge.  Here, it is suggested that you opt for lukewarm water instead of steaming hot water.

What Not to Do After a Cold Plunge

With all the dos of a cold plunge, there are some things that should not be done after a cold plunge, and they include:

Avoid Immediate Hot Showers

You might be tempted to hop into a hot shower especially after the cold plunge.  The best practice is, however not to do it at all.  This is because sudden temperature changes can shock your body system and blood circulation and can also make you pass out.  All you can do here is to layer yourself with warm blankets, drink some warm drinks or do light exercises.

Don’t Overdo Physical Activity

Even though the light form of exercise is suggested to warm up after a cold plunge, but overdoing any sort of exercise can do more harm than good.  So jut do simple and light exercises.

Don’t Skip Hydration 

Drinking water might not be the first thing you want to do after a cold plunge but rehydrating the body is as important as anything else.  IKeeing yourself well-hydrated will help with your muscle recovery and general health.

Always pay attention to your body and if you feel thirsty, drink!  Some options you can drink include water, herbal teas, hot cocoa, and soup.  Electrolyte-enriched drinks can also be a great option as they help your nutrient levels right.

Avoid Alcohol or Caffeine

While it is important to stay hydrated, it is better that you skip drinking caffeine and alcohol.  Alcohol can dehydrate your body and caffeine can spike your heart rate.  Both of these effects can negate the beneficial effects of a cold plunge. So as we advised earlier, go ahead and get yourself a nice hot cup of relaxing tea or hot chocolate so that you can relax and heal.

Here’s a recap image of what not to do after cold plunge.

Key Takeaways on What Should You Do After a Cold Plunge? 

In a cold plunge, the body undergoes many physiological changes that can benefit the human body. To have the maximum benefits, follow the key points to be sure:

How to warm up after a cold plunge? 

Going directly into a hot shower is not recommended.  It is better to wrap or layer yourself in warm clothing and blankets and move into a comparatively warmer environment.

How long to wait to shower after a cold plunge?

Letting the body return to its normal temperature naturally is important for proper recovery. So wait for at least 15-20 minutes after taking a cold plunge, and use lukewarm water instead of hot. 

Why is it important to hydrate after a cold plunge? 

Hydration after a cold plunge is important because the body has used all the stored energy to maintain and keep itself at the right temperature. Drinking water helps with the recovery process and transports the nutrients needed for it.

Can I exercise after a cold plunge? 

No, doing heavy exercises is strongly not advised. Your goal is to do light exercises and some dragging movements with stretching and light yoga.

Conclusion: Final Thoughts on Cold Plunge Recovery

Cold plunges are well worth it as long as you do it correctly. But your experience doesn’t end once you get out of the water. What you do next also matters for getting the value of the benefits you want.

So, the best way to recover is to go through a post-plunge protocol, like giving yourself time to fully warm up, hydrating, and feeding yourself healthy foods. Also add gentle stretching and yoga for the best benefits. Being mindful of these steps will allow you to not only experience the immediate benefits of cold exposure but also you will leverage the long-term health potential, resulting in a healthy balance.

While you are exploring the benefits of the cold plunge, just keep in mind the dos and don’ts of what not to do and what to do after a cold plunge and enjoy the recovery!