Top 5 Benefits of Cold Plunges & Ice Baths

Updated October 2026: re-checked every claim against the published research, replaced unsupported claims (including those on testosterone, libido and "brain systems of love") with what the evidence actually shows, added safety guidance for practitioners and updated links.

Dive into Optimized Health: What Cold Plunges and Ice Baths Can Do for Your Clients' Health, and Where the Evidence Is Still Thin

Watch the full episode on YouTube: Episode 81, Improving Metabolic and Mitochondrial Function Through Ice Baths. More episodes are on the Heads Up podcast.

Cold plunges, often referred to as cold-water immersion, have surged in popularity. In an interview with Heads Up Health founder Dave Korsunsky, Tom Seager outlined the key benefits of cold plunges and ice baths as he sees them.

Thomas P. Seager, PhD, is an Associate Professor in the School of Sustainable Engineering at Arizona State University and a co-founder of the Morozko Forge ice bath company. He has become a well-known advocate for deliberate cold exposure, and he shares practical approaches to integrating cold therapy into everyday life.

This article looks at each benefit discussed in the episode and checks it against the published research, so you can separate well-supported effects from promising early findings and from claims that are not yet backed by evidence.

Top 5 Benefits of Cold Plunges

1. Metabolic Effects of Cold Exposure
   • Activate Brown Fat and Improve Insulin Sensitivity
   • Body Composition and Fat Reduction
   • Tumor Growth Research
2. Brain Health and Mood
   • Neuroprotection
   • Mood Enhancement
3. Cellular Effects of Cold Plunges
   • Cold-Shock Proteins
   • Mitochondrial Adaptations
4. Stress, Sleep and Wellbeing
   • Stress Reduction
   • Depression and Anxiety
5. Exercise Recovery
   • Muscle Soreness
   • A Trade-Off for Strength Training
   • What About Testosterone, Libido and Relationships?

1. Metabolic Effects of Cold Exposure: Brown Fat and Insulin Sensitivity

Activate Brown Fat and Improve Insulin Sensitivity

Cold exposure activates brown adipose tissue (BAT), which burns glucose and fat to generate heat. In a small study published in Nature Medicine, 10 days of cold acclimation (14 to 15°C air, not water) increased peripheral insulin sensitivity by about 43% in eight people with type 2 diabetes. A 2022 review of 104 studies concluded that cold-water immersion seems to reduce or transform body fat and improve insulin sensitivity, but that most studies were small and the topic remains a subject of debate.

Body Composition and Fat Reduction

Cold exposure raises energy expenditure, and repeated exposure can recruit more brown fat. In a study in the Journal of Clinical Investigation, daily 2-hour exposure to 17°C air for 6 weeks increased BAT activity and cold-induced energy expenditure and reduced body fat mass. A separate 10-day cold acclimation study did not find "browning" of white fat under the skin of the abdomen. Experienced winter swimmers who combine cold dips with sauna 2 to 3 times per week show greater cold-induced thermogenesis than controls. These findings come from small studies, so cold exposure should not be presented as a weight loss treatment on its own.

Tumor Growth Research

A 2022 study in Nature found that exposing tumor-bearing mice to cold activated BAT, lowered blood glucose and markedly slowed the growth of several types of solid tumors. In a small pilot in humans, mild cold exposure activated BAT, and in one patient with cancer it reduced glucose uptake in tumor tissue. These are early, mostly animal findings: cold exposure is not a cancer treatment, and patients with cancer should not use it in place of oncology care.

2. Ice Baths, Brain Health and Mood

Cold plunges trigger a strong nervous system response, and interest in their effects on the brain is growing.

Neuroprotection

Brain-derived neurotrophic factor (BDNF) supports the survival of existing neurons and the growth of new neurons and synapses. Human evidence that cold plunging raises BDNF or protects against neurodegenerative disease is limited. Most of the neuroprotection interest comes from animal research on cold-shock proteins, described in section 3.

Mood Enhancement

Cold immersion produces a large neurochemical response. In a study in the European Journal of Applied Physiology, 1 hour of head-out immersion in 14°C water increased plasma noradrenaline by 530% and dopamine by 250%. In a 2023 brain imaging study, 5 minutes of cold-water immersion increased positive affect (people felt more active, alert and attentive) and reduced distress, alongside changes in connectivity between brain networks. The idea that cold showers could help treat depression was proposed in a 2008 paper in Medical Hypotheses, but that was a hypothesis, not a trial.

3. Cellular Effects: Cold-Shock Proteins and Mitochondrial Adaptations

Cold plunges are often promoted as an anti-aging tool. Here is what the research supports so far.

Cold-Shock Proteins

Cooling induces cold-shock proteins such as RBM3. A 2015 study in Nature found that in mouse models of neurodegeneration, cooling-induced RBM3 restored the ability to regenerate synapses, prevented neuronal loss and prolonged survival. This is promising research, but it was done in mice using body cooling, and it has not been shown that cold plunges produce these effects in people or repair DNA.

Mitochondrial Adaptations

Cold exposure may support mitochondrial biogenesis, the production of new mitochondria. In a 4-week study of eight men doing endurance training, immersing one leg in 10°C water for 15 minutes after each session increased markers of mitochondrial biogenesis in that leg's muscle compared with the other leg. The study was small, and whether this translates into slower aging is unknown.

4. Psychological Benefits: Stress, Sleep and Wellbeing

The psychological effects of cold plunges are the area where many people report the biggest benefit, and the research is starting to catch up.

Stress Reduction

A 2025 systematic review and meta-analysis in PLOS ONE (11 studies, 3,177 participants) found that cold-water immersion reduced stress 12 hours after exposure, although not immediately or at 24 to 48 hours. It also reported improvements in sleep quality and quality of life, and a 29% reduction in sickness absence among people who took cold showers. Cold-water immersion also caused a short-term rise in inflammation immediately and 1 hour after exposure.

Depression and Anxiety

The same review found no significant effect on mood, and there is not yet good trial evidence that cold-water immersion treats depression or anxiety. It may be a reasonable wellbeing practice for some clients, but it is not a substitute for established mental health care.

5. Exercise Recovery

Recovery is one of the most common reasons athletes use ice baths, and the evidence is mixed.

Muscle Soreness

A Cochrane review found some evidence that cold-water immersion reduces delayed onset muscle soreness after exercise compared with rest or no intervention, but insufficient evidence on other outcomes.

A Trade-Off for Strength Training

Timing matters. In a 12-week study, men who took a 10-minute cold-water immersion after each strength training session gained less muscle mass and strength than those who did active recovery. For clients whose goal is muscle growth, consider scheduling cold plunges away from strength sessions.

What About Testosterone, Libido and Relationships?

An earlier version of this article said cold plunges boost testosterone, improve libido, resolve erectile dysfunction and "activate all three brain systems of love." We could not find controlled human studies that support these claims, so we have removed them. If clients ask, the honest answer is that these effects are unproven.

Time to ICE Plunge?

Cold plunges and ice baths are more than a wellness trend, but the science is uneven. The best-supported effects are a strong acute neurochemical response, short-term improvements in stress, sleep quality and quality of life, reduced muscle soreness, and metabolic adaptations such as brown fat activation. Many of the bigger claims rest on small studies or animal research. For clients who enjoy it and are screened for risk, cold exposure can be a useful part of a broader health plan.

Because responses vary, it helps to measure. Tracking sleep, HRV, resting heart rate and body composition before and after a client starts cold exposure shows whether it is helping that individual. See HRV explained for clinicians and our post on the benefits of saunas.

ICE Bath & Cold Plunges FAQ

Frequently Asked Questions About Cold Plunges

1. What is a cold plunge?

A cold plunge, also known as cold-water immersion or an ice bath, is a practice where you immerse your body in cold water, typically ranging from 50°F to 59°F (10°C to 15°C), for a short period. It is popular for recovery, mood and general wellbeing.

2. What are the benefits of cold plunges?

The evidence best supports:

• Short-term reductions in stress and improvements in sleep quality and quality of life
• A large rise in noradrenaline and dopamine during immersion, and improved positive affect afterward
• Reduced muscle soreness after exercise
• Brown fat activation and, in small studies of cold air exposure, improved insulin sensitivity and reduced body fat

Claims about DNA repair, BDNF, testosterone, libido and sexual performance are not supported by good human evidence.

3. How often should I take a cold plunge?

There is no evidence-based "dose." Studies in the 2025 meta-analysis used water at 7°C to 15°C for anywhere from 30 seconds to 2 hours, and the winter swimmers studied in Denmark immersed 2 to 3 times per week. Start short, progress gradually, and for strength-focused clients avoid plunging right after training.

4. Are there any risks associated with cold plunges?

Yes. Sudden immersion in cold water triggers a cold shock response (gasping, rapid breathing, and sharp rises in heart rate and blood pressure) that is a recognized precursor to drowning and cardiac arrest, and prolonged exposure can cause hypothermia. Screen clients for cardiovascular disease, arrhythmias, uncontrolled hypertension, Raynaud's phenomenon, cold sensitivity and pregnancy before recommending cold therapy, and advise never plunging alone.

5. Can cold plunges help with weight loss?

Cold exposure activates brown fat and increases energy expenditure, and one study found a reduction in body fat mass after 6 weeks of daily cold air exposure. The evidence comes from small studies, so cold plunges are best viewed as a possible adjunct, not a weight loss strategy.

6. How do cold plunges improve mood and mental health?

Cold immersion sharply increases noradrenaline and dopamine, and short immersions have been shown to increase positive affect and reduce distress. Evidence that this translates into lasting improvements in depression or anxiety is lacking.

7. Do cold plunges enhance athletic performance?

Cold-water immersion can reduce muscle soreness after exercise, which helps some athletes feel ready to train again. However, regular cold-water immersion immediately after strength training can blunt gains in muscle mass and strength, so timing should match the athlete's goals.

8. Can cold plunges help with sexual health?

We are not aware of controlled human studies showing that cold plunges improve testosterone, libido or erectile function. Clients with these concerns should be evaluated through standard clinical pathways.

9. How do I start with cold plunges?

Many people begin with cold showers to get used to lower temperatures. Once comfortable, they move to full-body immersion in a cold plunge tub or ice bath, gradually increasing duration and frequency based on comfort and health goals. Make sure clients have been screened for the risks above first.

Ready to measure the effects of cold plunges in your health & wellness practice?

With Heads Up, you can see how a client's cold exposure routine lines up with their sleep, HRV, body composition and lab results. Heads Up unifies labs, wearables such as Oura, medical devices and EHR data in one longitudinal record, and the AI copilot summarizes what changed since the last visit.

See how Heads Up tracks cold therapy outcomes for your clients: request a demo.

Other Great Health Articles To Enjoy!

• 18 Extraordinary Health Benefits of Cryotherapy
• Benefits of Saunas
• HRV Explained for Clinicians
• Ketogenic Therapy

References

1. Hanssen, M. J., et al. (2015). Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nature Medicine, 21(8), 863-865. PubMed
2. Yoneshiro, T., et al. (2013). Recruited brown adipose tissue as an antiobesity agent in humans. Journal of Clinical Investigation, 123(8), 3404-3408. PubMed
3. van der Lans, A. A., et al. (2013). Cold acclimation recruits human brown fat and increases nonshivering thermogenesis. Journal of Clinical Investigation, 123(8), 3395-3403. PubMed
4. Søberg, S., et al. (2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Reports Medicine, 2(10), 100408. PubMed
5. Seki, T., et al. (2022). Brown-fat-mediated tumour suppression by cold-altered global metabolism. Nature, 608(7922), 421-428. PubMed
6. Šrámek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436-442. PubMed
7. Yankouskaya, A., et al. (2023). Short-term head-out whole-body cold-water immersion facilitates positive affect and increases interaction between large-scale brain networks. Biology, 12(2), 211. PubMed
8. Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001. PubMed
9. Peretti, D., et al. (2015). RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration. Nature, 518(7538), 236-239. PubMed
10. Ihsan, M., et al. (2015). Regular postexercise cooling enhances mitochondrial biogenesis through AMPK and p38 MAPK in human skeletal muscle. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, 309(3), R286-R294. PubMed
11. Cain, T., et al. (2025). Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLOS ONE, 20(1), e0317615. PubMed
12. Bleakley, C., et al. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, CD008262. PubMed
13. Roberts, L. A., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285-4301. PubMed
14. Tipton, M. J., et al. (2017). Cold water immersion: kill or cure? Experimental Physiology, 102(11), 1335-1355. PubMed
15. Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water: a continuing subject of debate. International Journal of Circumpolar Health, 81(1), 2111789. PubMed