Cold plunges are everywhere — on TikTok, in boutique gyms and maybe even your neighbor’s backyard. Advocates say they improve mood, cut inflammation and boost metabolism. But what does the research say?

A 2024 review by Stanford’s Longevity Project confirms that cold-water immersion can increase dopamine levels by up to 250 percent, which can potentially improve your mood and energy. Cold exposure also seems to reduce muscle soreness and trigger an anti-inflammatory response, which might help with recovery.

But cold plunges aren’t magic. According to Health.com, the benefits vary depending on water temperature, time of exposure and personal health factors. People with cardiovascular issues should avoid cold plunging without medical guidance, because the shock can raise blood pressure or trigger irregular heart rhythms.

Thinking of trying it?

• Start small: Try a cold shower for 30 seconds and build from there.

• Aim for consistency over extremes.

• Always listen to your body—shivering isn’t a badge of honor.