5 surprising benefits of cold plunges, according to research – and how to make the most out of them, whether you're out on a wild swim or at home doing a 'James Bond shower'

1. Health & Fitness
2. Fitness Trackers

5 surprising benefits of cold plunges, according to research – and how to make the most out of them, whether you're out on a wild swim or at home doing a 'James Bond shower' Features By Luke Edwards published 25 January 2026

Chill out in a totally body-beneficial kind of way

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: CC) Share Share by:

• Copy link
• Facebook
• X
• Whatsapp
• Reddit
• Pinterest
• Flipboard
• Threads
• Email

Share this article 0 Join the conversation Follow us Add us as a preferred source on Google

While cold plunges were once reserved for elite athletes pushing their game to its absolute limit, now they're fast becoming a staple part of a healthy lifestyle for many people. This is the result of a realisation that the cold can help us in more ways than one.

Research has found that the cold can help physical health with improvements in circulation, immune system performance and muscle recovery. It can also contribute to better mental health and – perhaps as a part of that – improved sleep, measurable with our list of the best sleep trackers.

All that from a few minutes dunked into cold water sounds like a very fair deal. Granted it does mean getting into very cold water, which can take a little getting used to. One of our writers uses the James Bond shower method, starting the water warm and turning it cold, but if you have a cold plunge or wild swim spot available, going straight in can work too.

You may like

• I've been using the 'James Bond shower' method for years, and according to my smartwatch, it’s good for me — here's how to do it
• 3 reasons to start swimming if you're over 50 – and all the kit you'll need
• I tried to improve my sleep using expert advice for 4 weeks and recorded it all on my Oura Ring – and it worked

According to Machado et al. (2016) in Sports Medicine, temperatures need to be 11–15°C and submersion times should be for 11–15 minutes, to get the best results on soreness both short term and long term. A good number set to help recall the goal then: 11-15 for both ranges.

That method in mind, here are the reasons its worth bearing that cold for that long.

1. They can reduce muscle soreness, in a specific way

(Image credit: Getty Images / Gary Yeowell)

Fast recoveries are one of the main reasons for cold plunges, and how they came about as a post-workout treatment. That's why footballers were often sent straight to an ice bath after training, so they could keep going the next day and the day after, injury free.

The cold helps blood vessels to constrict, reducing blood flow to muscles and limiting inflammation in the short term.

Get daily insight, inspiration and deals in your inbox

Sign up for breaking news, reviews, opinion, top tech deals, and more.

Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.

Then, when you warm back up, circulation increases again, which may help clear metabolic waste products linked to soreness. This is ideal for after endurance events or high-volume training. However, studies have shown that taking a cold plunge immediately after strength training is less helpful if you want to build muscle.

2. Cold exposure can improve mood and mental resilience

(Image credit: CC)

Cold plunges are also being used more as a way to build mental resilience. Taking a dip in the sea or a swim in a cold lake can help mood, thanks to the release of chemicals like norepinephrine and dopamine, which are involved in alertness, motivation and mood regulation.

Some small but intriguing studies suggest regular cold exposure may reduce symptoms of low mood and anxiety, possibly by training the nervous system to tolerate stress more effectively.

You may like

• 3 reasons to start swimming if you're over 50 – and all the kit you'll need
• I tried to improve my sleep using expert advice for 4 weeks and recorded it all on my Oura Ring – and it worked
• 7 ways to walk for fitness, from rucking to the viral 'Japanese walking' trend

So, over time, this repeated exposure may improve stress resilience, helping people feel calmer and more capable when faced with everyday challenges.

3. It may boost circulation and cardiovascular efficiency

Cold exposure reportedly trains your blood vessels to constrict and dilate more efficiently, which can help circulation and improve the cardiovascular system.

Using this in conjunction with hot saunas can help to boost this stretching and tightening of the blood vessels for the best cardiovascular outcome.

It's worth noting that this is looked at as a cardio support rather than a replacement for cardiovascular exercise. Also, this does require regular and repeated practise in order to get the effects that could be constituted as cardio and circulation improvements.

4. Cold plunges may support immune function

While the science here is still growing, cold plunges have long been associated with improve immune support. Some studies have shown cold plunges can increase white blood cell activity as well as improve the body's inflammatory response.

So, to be clear, this won't boost the immune system necessarily. Rather, these plunges can potentially reduce chronic low-grade inflammation while improving the body’s ability to respond to stressors.

Those who practice regular cold treatments do report fewer minor illnesses, adding weight to this idea, and some studies report that immune system response improves "to a slight extent". Controlled cold stress appears, therefore, to help train the immune system to work more efficiently. A bit.

5. They can improve sleep, when timed correctly

A cold plunge certainly is stimulating in and right after the experience, yet it can help sleep. While that nervous system activation in the moment is helpful, there is also a rebound as the parasympathetic nervous system kicks in to offer the rest and digest response.

Also, cold plunges can influence core body temperature regulation. Since a natural drop in core temperature is part of the sleep process, cold exposure earlier in the day may help reinforce healthy circadian rhythms. So, getting the timing right is key here. Too late and you may be kept up. Morning or early afternoon sessions are more likely to support better sleep later on.

The verdict

Cold plunges are not a fix-it-all cure but rather a helpful training tool. When used sensibly, they can help to reduce soreness, support mental resilience, improve circulation and potentially even enhance sleep and immune regulation.

But while the mental effects of cold plunges are strong, with advocates citing them as an addictive way to ward off depression, energize and banish low mood with adrenaline, physical effects seem relatively minor in isolation, according to science. Add them to the routine and see how you get on, but they're certainly no replacement to exercise, eating right and sleeping well.

The best Garmin watches for all budgetsOur top picks, based on real-world testing and comparisons

➡️ Read our full guide to the best Garmin watches1. Best overall:Garmin Venu 42. Best premium:Garmin Fenix 83. Best budget:Garmin Vivoactive 6

Follow TechRadar on Google News and add us as a preferred source to get our expert news, reviews, and opinion in your feeds. Make sure to click the Follow button!

And of course, you can also follow TechRadar on YouTube and TikTok for news, reviews, unboxings in video form, and get regular updates from us on WhatsApp too

Luke Edwards

Luke is a freelance writer and editor with over two decades of experience covering tech, science and health. Among many others he writes across Future titles covering health tech, software and apps, VPNs, TV, audio, smart home, antivirus, broadband, smartphones, cars and plenty more. He also likes to climb mountains, swim outside and contort his body into silly positions while breathing as calmly as possible.

Show More Comments

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.

Logout Read more 3 reasons to start swimming if you're over 50 – and all the kit you'll need    I tried to improve my sleep using expert advice for 4 weeks and recorded it all on my Oura Ring – and it worked    7 ways to walk for fitness, from rucking to the viral 'Japanese walking' trend    5 essential stretches office workers should be doing every day, according to an expert    New report identifies the most data-hungry fitness apps    Just got a new Samsung Galaxy Watch? Check out these 3 hidden features you won't want to miss    Latest in Fitness Trackers ICYMI: the week's 7 biggest tech stories from ChatGPT to OLED TVs    My Garmin kept accidentally calling people in the shower — here's the simple fix    I tested this budget, subscription-free fitness tracker and it actually offers Whoop some serious competition – especially in terms of value    Polar Loop review: The screen-free fitness tracker is good on heart rate, but a software let-down    Robovac brand Dreame has expanded its remit to 'literally anything'    Yet another Whoop rival has appeared at CES 2026 — this time from AI gym company Speediance    Latest in Features New report suggests Apple will release an AI Pin in 2027    I've rated all the key Samsung Galaxy S26 rumors    5 things to expect at Samsung Galaxy Unpacked – and 5 things we probably won’t see    The 3 biggest lies robot vacuum brands are telling us, by a professional tester    I tried the world's smallest ANC earbuds, and they sound amazing for $40    Die My Love is streaming on MUBI now — here's your camera starter kit inspired by the movie    LATEST ARTICLES

1. 15 surprising benefits of cold plunges, according to research – and how to make the most out of them, whether you're out on a wild swim or at home doing a 'James Bond shower'
2. 2WiiM Sound Lite vs Sonos Era 100: I let these Wi-Fi speakers slug it out, and the showdown was far closer than I ever would have imagined
3. 3I field-tested the best-selling Wandrd PRVKE backpack, and the hype is real — it's my new favorite camera bag that doesn't look like one
4. 4'Tesla's chip game is no joke': Elon Musk confirms it has restarted work on its biggest supercomputer yet - but what will it actually be used for?
5. 5The Insta360 CEO just leaked two upcoming cameras in one teaser image – here's what might be coming