ONTARIO-As Canadians across the country jump into icy waters as part of Polar Bear Plunges this January, NiaHealth’s research team has taken the opportunity to dive into the evidence about cold water exposure and review whether or not there is a scientific basis for this new health trend.
After a review of over 185 peer-reviewed studies published on the topic, the NiaHealth team examined the health effects and safety of cold plunges and sauna use, with a focus on how people actually respond to cold exposure in real world settings.
The review found that cold plunges currently show their strongest support in athletic recovery, rather than as a general health cure all at this stage according to NiaHealth. Officials say while evidence most strongly supports short term recovery and performance after high intensity or endurance exercise, research into other potential benefits such as immunity and metabolism is still emerging.
“Icy dips can leave people feeling energized and may help with short term recovery after intense exercise, but they are not a magic fix,” said Tanya ter Keurs Niahealth Co-Founder & Chief Clinical Officer. “For some, the buzz is real, but it is also a big nervous system event. People should think of that high as a stress response and ensure that they are aware of the risks as well as the benefits.”
Across dozens of studies, the science points to a much narrower sweet spot than most online trends suggest. Shorter and more controlled exposures consistently show benefit, while longer or colder sessions do not appear to add meaningful upside according to NiaHealth.
“As a nurse practitioner, I often tell our members that paying attention to how your body reacts matters more than following trends. This applies to cold exposure, just like it applies to many other aspects of your health. You get to be a study of one. A more personalized approach to your health helps turn a moment like a Polar Bear Plunge into insight by pairing the experience with data. ” says ter Keurs.
The review also notes that cold exposure is not one size fits all. Age, sex, fitness level, and heart health all shape how people respond, and much of the existing research focuses on young, healthy men, underscoring the importance of individual context when interpreting results.
Safety remains an important consideration, particularly for first-time participants and those with underlying medical conditions. Sudden cold exposure can trigger an involuntary cold shock response, including rapid breathing and sharp increases in heart rate and blood pressure, which places strain on the heart and increases the risk of drowning. People with known heart disease, uncontrolled high blood pressure, a history of fainting, or who are pregnant should avoid cold plunges without medical guidance, and anyone new to cold exposure should keep immersion brief, supervised, and followed by immediate rewarming.
Consult your doctor before attempting cold plunges.
While cold plunges dominate winter wellness conversations, the review also highlights that sauna use shows stronger long term observational links to heart health than cold exposure, reinforcing the value of consistency, moderation, and context over one-time challenges.
“Our work is grounded in the idea that healthspan is built through consistent, evidence backed habits like nutrition, movement, aerobic fitness, and recovery,” said ter Keurs. “We look closely at popular wellness practices like cold plunges to understand how they fit into that bigger picture. The goal is not to chase trends, but to help people make informed choices based on what science can actually support today.”
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