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Rejuvenate Your Wellness: The Health Benefits of Cold Plunges

2 Min Read .Published June 5, 2024
Rejuvenate Your Wellness: The Health Benefits of Cold Plunges


Cold plunge therapy has experienced a resurgence lately across social media platforms. Wellness enthusiasts have turned the ancient practice into a trend. From ancient Roman remedies to modern athletic recovery and the latest social media craze, it boasts a long history. New Orleans is now joining the wave. The Big Easy is getting cooler with the rise of cold plunge in New Orleans and offers a refreshing and potentially health-boosting way to enhance your fitness routine. One of the best fitness clubs to experience a cold plunge in New Orleans is the New Orleans Athletic Club. Established in 1872, our historic and prestigious club offers state-of-the-art facilities and a wide range of wellness services. This is among other amenities we provide for an invigorating and therapeutic experience for post-workout recovery. Let’s explore the cold plunge in New Orleans and see if it lives up to the hype.

What Is A Cold Plunge Therapy?

A cold plunge is a type of cold-water therapy or cold-water immersion. Typically, you immerse your body up to the neck in cold water for a short period. This practice is a form of cryotherapy that uses extreme cold to trigger various physiological responses.

There are several ways to do it. You can choose whether to sit in a bathtub filled with cold water or ice cubes or jump into the cold ocean or lake. There are also professional circulating cold plunge tubs available for purchase.

Who Should Avoid Cold Plunge?

This is crucial. Know yourself first before doing anything. Before you do cold plunging, it is important to ensure you are doing it correctly and safely. If you are experiencing a medical condition, ice baths might be risky. People with the following health conditions are not advised to do the therapy.

  • Heart disease
  • High blood pressure
  • Circulatory problems
  • Diabetes
  • Peripheral neuropathy
  • Venous stasis
  • Hypertension
  • Heart arrhythmia
  • Anorexia

Discuss this with your doctor. They can advise on its suitability for you. 

Even if you’re healthy, listen to your body. Cold plunging isn’t for everyone. If you experience discomfort, pain, dizziness, or shortness of breath during the plunge, exit the water immediately.

Image credit:New Orleans Athletic Club

How to Cold Plunge

Here is some information that can guide provided by fitness experts through your journey and enjoy the benefits of the cold plunge in New Orleans:

  1. Prepare yourself (physically and mentally). Don’t jump straight into icy water! Prepare your body with cold showers or shorter plunges.
  2. Consider the temperature you want to begin with. Some studies suggest that 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) is an optimal temperature range to reduce muscle soreness.
  3. Gather your gear including ice bath clothing, a timer, towel, post-plunge clothing, and other items needed. Consider booties for uneven surfaces if you plan to do cold plunging outdoors.
  4. Find your plunge spot. You can choose whatever and wherever you want to do cold plunging. More data must be needed to determine if one location is more beneficial than another.
  5. For beginners, having a friend or partner present during your plunge is highly recommended for safety.
  6. Take slow and deep breaths throughout the plunge. This helps regulate your heart rate and manage the cold sensation.
  7. You can start with a short duration and gradually increase it as your tolerance builds.
  8. Regular cold plunges are more beneficial than sporadic dips. Be consistent.
  9. It works best alongside a healthy lifestyle. Pair them with regular exercise and a balanced diet.
  10. Pay attention to how your body reacts to the plunge and adjust accordingly.

After your plunge, slowly get out of the water and avoid any sudden movements. Wrap yourself in a towel and gradually warm your body. Avoid saunas or hot tubs immediately because an extreme temperature shift can be risky.

Potential Health Benefits of Cold Plunges

There are many studies supporting the potential benefits of cold plunges. Some of the most commonly found benefits include:

  • Provides immune system support
  • Boosts metabolism and energy
  • Supports weight loss
  • Reduces muscle soreness
  • boost recovery from exercise
  • Reduces inflammation
  • Increases blood flow
  • Elevates mood
  • Builds discipline
  • Builds resilience
  • Decreases stress
  • Reduces symptoms of anxiety and depression
  • Helps improve sleep

The health benefits are promising. However, more research is needed to draw any definitive conclusions.

Potential Risks of Cold Plunging

Cold plunging has two sides to it. If there are numerous benefits, there are also potential dangers along with it.

  • Cold shock response: Sudden immersion in cold water can cause rapid breathing, involuntary gasping, heart rate, and blood pressure spikes.
  • Numbness and tingling: These are normal temporary effects. But, persistent numbness or tingling requires stopping the plunge.
  • Hypothermia: Prolonged exposure to cold water drops your body temperature. It increases the risk of hypothermia which can begin at a core body temperature of 95 degrees Fahrenheit.
  • Physical incapacitation: It is a loss of muscular control which can worsen when you immerse yourself longer in cold water. Symptoms of it include feeling weak or exhausted and being unable to control your fingers, hands, arms, or legs.

Alternative Cold Water Therapies

Cold plunges aren’t the only option for cold water therapy. The idea of submerging yourself in icy-cold water can certainly be daunting. Consider alternatives like cool or cold showers. This is a more accessible and easier way to do it. It also allows you to gradually incorporate cold water into your routine.

Image credit: Freepik

You can also explore cool air exposure. It provides similar benefits but it is a gentler approach. You can do this by taking walks in cooler weather or adjusting indoor temperatures.

No matter which therapy you choose, remember to start slow and listen to your body. Explore different methods until your body can adapt. With the right approach, you can enjoy its potential benefits without discomfort or pain.

Some Myths You Need to Consider

Cold plunges aren’t the cure-all. If you have any questions or doubts about this therapy, it’s important to verify the information. Now, let’s clear up some confusion with these common myths:

  1. Myth: Cold baths detoxify the body. Although cold baths may have some anti-inflammatory properties, there is no scientific evidence to support the claim that they detoxify the body.
  2. Myth: Longer submersion yields more benefits. Studies suggest that exceeding 15 minutes may not be beneficial and can put you at risk.
  3. Myth: Ice baths are only for professional athletes. The benefits are suitable for people without medical complications.
  4. Myth: They are unsafe and cause more harm than good. This is a common misconception. When done safely and with thorough research, they are generally safe.

When to Seek Expert Advice?

Here are some key situations where you should seek expert advice.

Consult your doctor if you have any underlying health issues, especially those related to your heart. They can assess and determine if it’s safe for you. If you are pregnant or breastfeeding, the effects of cold plunges haven’t been extensively studied. So, it is best to consult for personalized advice.

If you can do an ice bath, fitness professionals for a cold plunge in New Orleans can advise you on the optimal timing within your workout routine for the best muscle recovery. They can also help you with proper form and technique to make it more effective and safe.

Prioritize your safety when you plan to do it. Consult your doctor and a fitness expert to ensure you experience it safely and beneficially.

Cold Plunge in New Orleans Athletic Club

New Orleans Athletic Club is one of the best places for a cold plunge in New Orleans. Our advanced cooling and filtration systems ensure a refreshing dip without the harshness of ice. This innovative approach allows you to reap the potential benefits in a safe and controlled environment.

Image credit:New Orleans Athletic Club

NOAC’s strength is in our commitment to holistic wellness. Our team of seasoned fitness experts can guide you through every step of your journey. If you want to experience cutting-edge facilities and expert guidance for the cold plunge in New Orleans, the New Orleans Atheltic Club will be your best choice.


The cold plunge trend is taking New Orleans by storm, but it’s not a one-size-fits-all approach. While its potential benefits are promising, your safety remains the top priority. Approach it with caution, proper guidance from professionals of a cold plunge in New Orleans, and gradual acclimation to unlock the potential of this practice for your well-being.

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