Is it OK to cold plunge every day?

Leaping into icy chilly water within the lifeless of winter may seem to be a loopy concept, however the so-called polar bear plunge has change into a well-liked exercise, typically paired with elevating cash for charity.

Boosting its attract is one other anything-but-hot pattern, the observe of chilly remedy, primarily based on the idea that exposing the physique to chilly water and air could strengthen the immune system and enhance cardiovascular well being. Actor Chris Hemsworth of “Thor” fame helped promote the concept when he took an Arctic swim and not using a wetsuit as a part of Nationwide Geographic’s “Limitless” tv collection.

However proof supporting the well being advantages of chilly remedy stays scant. Consultants warning that for some folks, surprising the physique with chilly water might do extra hurt than good, even at less-than-frigid temperatures. The National Center for Cold Water Safety warns that sudden immersion in water beneath 60 levels Fahrenheit can kill an individual in lower than a minute.

“That chilly shock might be harmful,” mentioned Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Girls’s Hospital in Boston. “Whether or not there are well being advantages or not will not be clear and has not been established.”

Plunging the physique into chilly water triggers a sudden, fast enhance in respiration, coronary heart charge and blood stress referred to as the chilly shock response. That may trigger an individual to drown inside seconds in the event that they involuntarily gasp whereas their head is submerged. The shock additionally locations stress on the center and makes it work tougher.

Inside minutes, the lack of warmth begins inflicting different issues.

Blood rushes away from the extremities to the physique’s core to guard important organs, Plutzky mentioned. That leaves the legs and arms with out good circulation, which might result in a lack of power and coordination. The fast lack of warmth can also result in hypothermia, making it tougher to suppose clearly or transfer nicely. Being immersed in chilly water triggers hypothermia quicker than simply being out within the chilly, as a result of water takes warmth away from the physique 25 occasions quicker than air.

Some research counsel that individuals who adapt to chilly water immersion by means of routine ice bathing or winter swimming could cut back irritation and different cardiovascular dangers. However others have discovered proof of upper ranges of troponin in individuals who compete in winter swims, suggesting that extended chilly water immersion might result in coronary heart muscle harm.

“I’d warning towards it for anybody with a cardiac historical past,” mentioned Plutzky, who famous that little analysis on the well being results of chilly water immersion included folks with coronary heart circumstances.

Individuals with coronary heart circumstances additionally could take medicines, equivalent to beta blockers, that decrease blood stress and cut back the center charge, which might make it tougher for the physique to adapt to the shock of a sudden temperature drop, Plutzky mentioned.

The shock response might be lessened by acclimating the physique to more and more colder water over time, mentioned Lee Hill, an train scientist and a postdoctoral fellow on the Analysis Institute of the McGill College Well being Centre in Quebec, Canada. Hill was a chilly water swim coach in South Africa earlier than shifting to Canada, the place he continues to observe winter swimming.

Hill mentioned individuals who routinely swim in chilly water observe a collection of security measures to get their our bodies ready.

“For these not habituated, I’d counsel beginning slowly,” he mentioned. Hill recommends spending time in lakes or different out of doors water sources earlier than temperatures drop and persevering with to take action because the climate will get colder. If there is no place to swim open air, he suggests taking more and more cooler showers or baths at house, in addition to exercising outdoors.

“Get your lungs uncovered to the chilly air,” he mentioned. “Put chilly water on the again of your neck. Prime your neurological system {that a} chilly shock is coming.”

Essentially the most harmful time is the primary 10 seconds to a minute, when folks attempt to get their breath beneath management, Hill mentioned. “You’ll be able to survive for as much as an hour shifting round however for individuals who usually are not accustomed to that chilly water shock, it may be extremely dangerous.”

The chance for hypothermia continues if you get out of the water, he mentioned. “It is best to instantly get out of chilly, moist garments and into heat ones. Get close to an area heater and drink a heat beverage.”

Hill cautioned towards doing a chilly water swim with out medical personnel readily available and entry to provides that enable speedy rewarming.

“By no means, ever do a chilly water swim by yourself,” he mentioned. “That may be a recipe for catastrophe.”