Benefits of cold plunge and cold exposure

Cold plunges and deliberate cold exposure have numerous benefits for both mental and physical health.

1. Dopamine and Alertness: Cold exposure significantly increases dopamine levels, enhancing mood, alertness, and focus for hours afterward. Andrew Huberman suggests brief immersion in cold water can elevate dopamine levels and contribute to baseline improvements in mood and energy. This effect lasts longer and is particularly elevated when exposure occurs in colder temperatures, such as 37 to 55 degrees Fahrenheit 1.

2. Adrenaline Boost: Cold water exposure releases large amounts of adrenaline, leading to increased alertness and a sense of well-being, not just immediately, but for hours afterward. This response is a major reason why cold plunges are popular 2.

3. Post-Exercise Recovery: Cold water immersion is beneficial after high-intensity exercise, enhancing muscular power, reducing soreness, and aiding overall recovery. However, it’s recommended to avoid it immediately after workouts aimed at strength or hypertrophy gains 3.

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     Cold Exposure Benefits

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     Cold Water Benefits

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     Cold Water Recovery

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     Cold Exposure Benefits

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     Cold Exposure Benefits

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4. Mental and Physical Health: Regular cold exposure can also aid in mental health and performance. It's considered a compelling method to improve physical resilience and cognitive function by potentially reducing the need for external stimulants like caffeine due to the increased production of catecholamines like dopamine 4.

These routines are typically recommended in the morning or after cardiovascular training, but not immediately following strength training to avoid inhibiting muscle gains 5.