Are cold plunges safe for your heart? Here’s what a cardiologist wants you to know

Cold plunges are becoming part a new wellness routine that claim to sharpen focus, reduce stress, and supercharge circulation. But is it heart-safe for everyone? (Image: Canva)

You’ve seen it all over social media: People plunging into ice-cold tubs and coming out refreshed, recharged, and raving about the benefits. From reduced anxiety to better blood flow, cold water immersion has become the latest wellness obsession. But while the trend looks exhilarating, it might not be safe for everyone.

The moment you step into cold water, your body kicks into high alert. Blood vessels constrict, your heart rate jumps, and stress hormones like adrenaline surge. Dr Gajinder Kumar Goyal, Program Clinical Director, Cardiology at Marengo Asia Hospitals, Faridabad, says, “This stress response is fine for a fit person, but it can be risky for someone with hypertension or underlying heart disease.”

In vulnerable people, cold water shock could cause irregular heart rhythms, or even lead to cardiac arrest in extreme cases.

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Regular cold water exposure may train your cardiovascular system gradually. “Some studies suggest improved circulation and lower resting heart rate,” says Dr Goyal, adding that consistency and moderation are key. “Cold plunges should be approached gradually, starting with shorter durations and avoiding extremely cold temperatures. The idea is to let your body adapt without putting it under unnecessary strain,” he says.

Cold plunging can positively impact your mental health too. “The endorphin release and activation of the parasympathetic system can bring a sense of calm. Many cold plungers report better focus, reduced anxiety, and even improved sleep over time,” explains Dr Goyal.

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Despite the buzz, this trend isn’t suitable for everyone. “People with cardiac conditions, respiratory disorders, or low blood pressure should always consult a doctor first,” advises Dr Goyal. Also, never plunge alone. The risk of hypothermia and cold shock is real, and it’s crucial to have someone nearby in case you need help.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.