Chasing Life Cold Plunges: What the Science Shows
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Jan 20, 2026 Discover the intriguing world of cold plunges as Dr. Sanjay Gupta explores their potential benefits and risks for inflammation. Hear about the mixed findings from scientific studies on cold water immersion and its effects. Learn practical safety tips for trying cold plunges, including consulting a doctor and starting slowly. The podcast also dives into the science of why we itch, covering common causes, neurological triggers, and the addictive nature of scratching. Gupta wraps up with practical treatments for chronic itching.
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How To Try Cold Plunges Safely
- Talk to your doctor before trying cold plunges to rule out heart, circulation, or neuropathy risks.
- Start slow, test limbs first, limit to 30–60 seconds, check temperature (>50°F safer), and never plunge alone.
Evidence On Inflammation Is Mixed
- Current scientific evidence on cold water immersion and inflammation is limited, mixed, and mostly from small recent studies.
- Larger randomized trials are needed before concluding cold plunges reduce systemic inflammation.
Cold Plunges Can Raise Inflammation Short-Term
- A 2025 meta-analysis found inflammation increased immediately and for an hour after cold water immersion.
- Some studies show no effect, while cold exposure may amplify benefits when combined with breathing exercises.