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Cold Plunge While Sick: The Benefits, The Risks, and Everything You Need to Know

January 30, 20257 min read

It feels like just about everyone we know is sick right now - or worse, has been sick for weeks on end with no end in sight. Cold plunging has been rigorously studied and proven to have remarkable health benefits. But what about cold plunging while sick? Can dropping your body into icy waters help you or will it only make things worse? If you’ve wondered if you can cold plunge while sick or what the impact of a cold plunge is on the immune system, we’d love to tell you what the science says.


While we do not encourage visiting our studios while sick to protect our members and keep everyone healthy and safe, it’s a valid question! If you are coming off being sick or want to prevent getting sick in the coming weeks, let’s dive into what a cold plunge can do for our immune systems and if it is okay to cold plunge while sick, what happens in your body when you’re unwell, and the potential benefits and risks of cold plunging during illness.


How Cold Plunging Supports the Immune System

Cold water immersion has a profound impact on the body, and its effects on the immune system are among the benefits that have been studied the most. Regular cold plunging may:

  1. Enhance White Blood Cell Activity: Studies suggest that exposing your body to cold temperatures can stimulate the production of white blood cells, which are essential for fighting infections. A study published in the International Journal of Circumpolar Health found that repeated cold exposure activates the immune system over time. This will help you be less likely to become sick, as your immune system is strengthened over time. 

  2. Reduce Inflammation: Cold plunging helps lower inflammation by constricting blood vessels and reducing swelling. Chronic inflammation is often linked to weakened immunity, so cold exposure could indirectly bolster your defenses.

  3. Boost Circulation: Alternating between cold and warm water—a practice known as contrast therapy—improves circulation. This supports nutrient delivery and toxin removal, potentially enhancing overall immune health.

  4. Increase Endorphins: Cold plunging triggers a release of endorphins, the "feel-good" hormones that not only improve mood but may also positively impact immune resilience by reducing stress levels.

Several studies have studied the effects of cold plunging as a preventive tool for fighting against sickness. A study published in PLoS ONE found that individuals who practiced regular cold exposure reported fewer sick days. However, this was attributed to long-term adaptation rather than immediate benefits during illness. Another study found that regular cold plunging may also stimulate the production of norepinephrine, which reduces inflammation and supports immune health.


What Happens in the Body When You’re Sick

To best understand if cold plunging when sick is an option, it is important to understand exactly what is happening in your body if you get an illness. When you get sick, your body initiates a series of pretty complex processes to fight off the invading pathogen, whether it’s a virus, bacteria, or other microorganism. Here’s what typically happens:

  1. Immune Activation: Your immune system recognizes the invader and releases cytokines, which are signaling molecules that help coordinate the body's response. This often results in symptoms like fever, fatigue, and muscle aches.

  2. Inflammation: Inflammation is a key defense mechanism, as it isolates the infection and facilitates healing. However, excessive inflammation can cause discomfort and prolong recovery.

  3. Energy Shift: During illness, your body diverts energy from non-essential processes to power your immune response. This is why you may feel tired and need extra rest.

  4. Increased Core Temperature: A fever helps your body fight infection by creating an environment less hospitable to pathogens. However, it can also leave you feeling drained.


Is It Safe to Cold Plunge While Sick?

Deciding whether it's safe to try a cold plunge while sick largely depends on the type and severity of your illness. Here’s what to consider:

Mild Symptoms (e.g., common cold):

If you’re experiencing mild symptoms such as nasal congestion or a sore throat without a fever, cold plunging may be safe in moderation. The increased circulation and endorphin release could even help you feel better temporarily. However, listen to your body—if plunging feels too intense, it’s best to skip it.

Fever or Flu:

Avoid cold plunging if you have a fever or flu-like symptoms. A fever indicates that your body is already under significant stress, and immersing yourself in cold water could place additional strain on your cardiovascular system, potentially worsening symptoms or delaying recovery.

Chronic Conditions:

If you have a chronic illness or weakened immune system, consult a healthcare professional before attempting cold plunging while sick. Individuals with heart disease or asthma or other medical conditions may face heightened risks from sudden temperature changes.

Again, the most important thing is the safety of our community members. This is not an invitation to come into the studio if you have a fever, body aches from a flu or other contagious symptoms. We love our community, you included, and want to keep everyone healthy. 

Benefits of Cold Plunging While Sick

For those with mild illnesses, cold plunging may offer some surprising benefits:

  1. Temporary Symptom Relief: Cold water immersion can reduce inflammation in the sinuses, providing temporary relief from nasal congestion and headaches.

  2. Endorphin Boost: The release of endorphins can alleviate the fatigue and low mood often associated with illness.

  3. Improved Sleep: Many people report better sleep after cold plunging, which is crucial for recovery. Quality sleep supports immune function and helps the body repair itself.

  4. Enhanced Circulation: By stimulating blood flow, cold plunging could help your body deliver nutrients more efficiently and remove toxins.


Potential Risks of Cold Plunging While Sick

While there are so many potential benefits of cold immersion when you are feeling a bit off, there are also risks to consider when cold plunging if you are sick:

  1. Increased Stress on the Body: Cold plunging activates your sympathetic nervous system, which triggers a fight-or-flight response. While this is usually beneficial, it could overburden your body if it’s already fighting an illness.

  2. Heart Strain: Cold water causes blood vessels to constrict, which raises blood pressure and increases the workload on the heart. This could be risky for individuals with cardiovascular conditions or those experiencing fever.

  3. Delayed Recovery: If your body is already allocating resources to combat an illness, the additional stress from cold exposure might slow your recovery.

  4. Hypothermia Risk: Being sick can make it harder for your body to regulate temperature, increasing the risk of hypothermia during prolonged cold exposure.

Important Cautions for Cold Plunging While Sick

As always, it is important to keep your wellbeing at the forefront of your mind. If you're considering a cold plunge while sick, here are some guidelines to minimize risks:

  1. Start Slowly: Reduce the duration of your plunge to 30 seconds or so and assess how your body reacts. We know it may be tempting to stay in longer but it is important to make sure your body is not too shocked by the cold water.

  2. Warm Up Gradually: After your plunge, transition to a warm environment and avoid extreme temperature swings. This means the hot tub is calling your name!  

  3. Stay Hydrated: Illness often dehydrates the body, and cold plunging can exacerbate this. Drink plenty of water before and after your session at RESET, and consider electrolytes or a salt pack. 

  4. Listen to Your Body: If you feel dizzy, short of breath, or excessively fatigued, stop immediately and consult a healthcare provider.

  5. Avoid if You Have a Fever: Do not cold plunge if you have a fever, severe fatigue, or symptoms that affect your breathing or heart rate.

A cold plunge, whether you’re sick or healthy, offers incredible benefits, from improved circulation to a stronger immune system. While it may be safe for mild illnesses, caution is crucial. Always be mindful of our community and stay home if you are not well. Avoid cold plunging at RESET if you have a fever or flu as the risks can outweigh the rewards - for you and for our amazing community. If you are feeling well, regular cold plunging can be a powerful tool to boost your immune system and overall well-being and we can’t wait to see you for your next plunge!

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