In the last few weeks, I have had several questions from people I know regarding cold plunges. Two of those conversations shared failed or uncomfortable attempts in the past. Another expressed an interest in giving it a try. Which brings me to the purpose of this post, which will hopefully answer some questions and help avoid any health issues.
In both cases, when a problem occurred, the person “shocked” the system by plunging into ice-cold water without any prior preparation. I want to issue my strongest possible caution regarding this activity. Going from never being in cold water to jumping into an icy lake is extremely dangerous. I learned the hard way about ten years ago and never thought I would do it again. I wrote about this unfortunate incident in Cold Water: Yes, Please.
In order to avoid shocking the system, it is important to follow several important steps, and even then, you may want to discuss with your medical professional. Like any physical activity, it is important to build up toward your ultimate goal. If you wanted to climb Mount Kilimanjaro, you wouldn’t fly to Tanzania with a bunch a gear and expect to have a successful outcome. You would start by climbing a hill, and move up to a larger hill, and then maybe the dunes, and then maybe a small mountain, and so on. You get the idea.
Jumping into cold water with no preparation is the same thing to me. Start small, really small. Like turning the water to cold for the last ten seconds of your shower. The next day, go to fifteen seconds and incrementally add time under the cold water. When doing this, you need to understand that you are trying to build up a tolerance for being uncomfortable. You are also trying to override your brain’s response, which will likely manifest out of your mouth (to the horror of anyone in the vicinity). It is critical to override the reflex to scream or panic, which is exactly the opposite of what you are trying to do.
By screaming or panicking, you are sending signals to your brain that you are in a dangerous situation, the fight or flight, and your body will dump a bunch of cortisol and adrenaline in your system to handle this emergency. By overriding that messaging, you are telling your brain that you are ok, you are safe, and you are in control. I know this sounds a bit touchy-feely and not scientific, but trust me on this. Even now, after I have been doing cold exposure for several years, I still have that conversation with my brain, and I think my brain appreciates the feedback.
I started cold water immersion precisely to be able to manage everyday stress and rebuild my adrenal function. The theory being that if I could subject myself to small doses of manageable stress (called hormetic stress), I could build up tolerance for the everyday stresses of life. This is quantifiably difficult to measure, so I can only tell you that I have noticed a huge improvement in my ability to manage stress. I am not a master at it yet, but I am so much better at it now.
So back to the shower. Try to build from that initial ten seconds up to a minute or two. This may take several weeks, but stick with it. I should also reiterate that this should be at the end of the shower, without returning to hot or even warm water. By finishing with cold, you are allowing your body to warm up on its own naturally, and this helps to support immune function and restore the healthy brown fat that you had as a newborn.
If you are thinking that you may want to go into a cold lake this winter, waiting until December to try it out will likely prove disastrous or dangerous. Start now in the shower. Lake Michigan is still very warm, and it will take until October for it to become cold enough to start getting any cold water benefits. Mid to late October is the perfect time to try it out. You would approach it the same way you did with the shower, by starting small and incrementally adding time to the exposure.
You will find that it is invigorating as you calmly stroll into the lake up to your waist. You don’t run in screaming like a banshee for the same reasons you don’t yell in the shower. I generally do 3 quick bursts of exhalation as I sink up to my neck. Once I have expelled that air, I start reassuring my brain that I am ok, I am safe, and I am in control. The water temperatures will probably be in the upper fifties, which is not so bad.
I believe you start getting some health benefits around mid to low fifties. I have also learned not to submerge my noggin once the water temp gets below 50 degrees. Keep your head dry and covered with a hat. Have a towel ready when you get out. When I first started, I had a towel, a blanket, and a fleece ready to jump into. What I found is that my body’s response automatically warms me up as it is exposed to the air. I don’t understand why or how this works, but it is humming with warm vibrations.
If you are cold plunge curious, feel free to reach out to me. I can only share what I have learned. But please don’t just jump into the cold water for the first time without any buildup. Remember the Mt. Kilimanjaro analogy. Start small and slowly build from there. If you never get past thirty seconds in the shower, there is no shame in that. Just be safe and don’t let your brain think you are panicked.
I believe that the biggest element for me is the mental one. Not that I am crazy, but the inner conversation I am having as I step out into the cold, drizzly autumn rain and walk towards the even colder, gray lake. You have some time to tell yourself what you want to believe. If your brain is anything like mine, it will believe what you tell it. Use this power to your advantage—more on that in a future post.