Is Taking A Polar Plunge Good For You?

What is a Polar Plunge?

A polar plunge, also known as a polar bear plunge or an icy dip, is an activity that involves swimming or partially submerging yourself in near-freezing water during the winter season. Participants willingly jump into frigid waters, usually as part of an organized event or fundraiser. According to Quora, polar plunges typically occur in water temperatures around 33-42°F.

Polar plunges are held all over the world, but are especially popular in northern climates that experience icy winters. They often take place in oceans, lakes, ponds, or outdoor pools. While some polar plunges may be impromptu and require little planning, most are organized as charity events with safety personnel, changing areas, and spectators present. Participants can plunge individually, with a partner, or in teams. Costumes and creative entrances into the water are encouraged.

The plunge itself usually only lasts a few seconds or minutes, as prolonged exposure to freezing water can be dangerous. However, the experience provides an exhilarating adrenaline rush. Polar plunging combines thrill-seeking with altruism, as many events raise money for charitable causes.

History and Origins

Polar plunges originally started as informal New Year’s Day events where groups of people would jump into frigid bodies of water for thrills. The first recorded polar plunge took place on January 1, 1920 in Vancouver, Canada, founded by Peter Pantages and a group of friends (The History of the Polar Bear Dip | Journal). These early plunges were known as “polar bear swims” or “polar bear clubs”.

The idea spread, and soon groups and clubs were organizing annual New Year’s Day polar plunges across North America as a way to celebrate the new year. In the 1970s and 1980s, charitable organizations like the Special Olympics began associating polar plunges with fundraising, turning them into major organized events (Polar bear plunge – Wikipedia). This transformed plunges into a way for brave souls to raise money for charity by collecting donations and pledges for plunging into frigid waters on winter days.

Now polar plunges are held across the world as fundraising events where participants collect donations and then leap into icy lakes, oceans, or pools during the winter. They have become especially popular fundraisers for Special Olympics programs internationally.

Polar Plunge Locations

Some of the most popular spots and events for taking a polar plunge in the United States include:

Virginia Beach, VA hosts one of the largest polar plunges in the country, with nearly 10,000 plungers participating annually (source). Thousands gather on the beach and dash into the freezing Atlantic Ocean, often dressed in creative costumes.

In Lake Tahoe, CA, the annual North Lake Tahoe Polar Plunge attracts plungers who brave the frigid waters of the alpine lake. It’s considered one of the coldest plunges nationwide (source).

Seaside Heights, NJ holds the annual New Jersey Polar Bear Plunge, where plungers take a cold dip in the Atlantic to support the Special Olympics. It’s one of New Jersey’s largest charity events (source).

Other popular spots include Rehoboth Beach, DE; Siesta Key, FL; Nantasket Beach, MA; and Lake Minnetonka, MN. Many locations host annual polar plunge events to benefit Special Olympics or other charities.

Physical Health Effects

Plunging into cold water can have numerous physical health benefits for the body. When you are suddenly immersed in cold water, your body goes into a state of shock as it tries to adapt to the steep temperature change. This triggers a number of automatic responses that are good for overall health and wellbeing.

The cold causes your blood vessels to constrict, which increases blood pressure temporarily. This is followed by peripheral vasodilation, where your blood vessels expand to allow warm blood from the body core to circulate to the peripheries and vital organs like the heart and brain (1). This helps improve cardiovascular function.

Cold water immersion also activates your sympathetic nervous system and releases stress hormones like norepinephrine. This provides an adrenaline rush and boosts energy levels. It also triggers the release of endorphins, the body’s natural feel-good chemicals, which can alleviate pain and improve mood (1).

Regular cold water swimming has been shown to improve circulation and heart health over time. The cold exposure makes your heart work harder initially to pump blood throughout your body. Done repeatedly, this provides a cardiovascular workout that can lower blood pressure and resting heart rate (1).

The cold water also gives your immune system a kickstart. The cold shock causes immune system cells like leukocytes and cytokines to circulate in the bloodstream. This helps defend against infections and diseases (1). Short bouts of cold water immersion may also help reduce inflammation in the body.

Overall, plunging into frigid waters provides a tremendous shock to the body that activates helpful adaptive responses. When done safely and in moderation, it can improve cardiovascular health, circulation, energy levels, and immune function.

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730683/

Mental Health Benefits

Cold water swimming has been shown to provide significant mental health benefits. According to research from Harvard Health, cold water exposure activates the sympathetic nervous system, causing the release of neurotransmitters like norepinephrine. This leads to a boost in mood and sense of wellbeing (source). One theory is that the cold causes your body to release endorphins, similar to the “runner’s high” effect from exercise.

Regular cold water swimming may help reduce symptoms of depression and anxiety. A study published in the journal Medical Hypotheses found that winter swimming over several months improved mood for participants. Researchers believe that adapting to the cold water leads to enhanced tolerance for stress (source). The cold shock causes changes in circulation and breathing, which can produce a calming effect after the swim.

The stimulation of the sympathetic nervous system is also thought to have lasting anti-depressive effects. A literature review in the National Library of Medicine found evidence that the short-term activation of the sympathetic system from cold swimming could be used to treat depression (source). However, more research is still needed on the long-term mental health impacts.

Safety Tips

Taking part in a polar plunge requires some safety precautions and preparation to avoid potential risks like hypothermia. According to the Polar Plunge Dip Tips, it is important not to dive into the water head first. You should enter the water feet first in a controlled manner to avoid bumping your head or body on unseen objects under the water. The Red Cross also warns to avoid jumping or diving into the water since it can lead to shock or injury [1].

To prepare your body, take an ice cold shower beforehand so your body acclimates to the cold temperature more gradually, advises blog InTheSwim.com [2]. It’s also recommended to wear a bathing cap to insulate your head and Vaseline on exposed skin to provide a protective barrier against the cold water. Be sure to wear footwear as well to protect your feet when entering and exiting the water.

Of course, never plunge alone or when under the influence of drugs or alcohol. Have emergency personnel on standby in case of any incidents. Limit your time immersed in the cold water to just a few seconds or minutes to avoid hypothermia. The Red Cross recommends having warm towels, blankets, and dry clothing ready for when you get out of the water.

What to Wear

When taking a polar plunge, your clothing choice is crucial for your safety and comfort. Here are some attire tips and recommendations:

Wear multiple layers on top that you can easily shed before plunging. Thermal underwear, sweatshirts, hats, and gloves will help keep your body heat in before the plunge (Special Olympics Canada, n.d.).

For women, one-piece bathing suits are ideal, as they provide more coverage and stay in place better than bikinis (Polar Plunge SC, 2019). Sports bras can also be worn. Avoid loose swim trunks for men, which can fall off (Polar Plunge SC, 2019).

Wear swim shoes, aqua socks, or old sneakers to protect your feet from sharp objects underwater (Special Olympics Canada, n.d.). Avoid wearing just socks, which won’t provide traction.

Don’t wear heavy materials like denim or wool that will weigh you down and retain water. Opt for lightweight, quick-drying synthetic fabrics (Polar Plunge SC, 2019).

Have dry, warm clothes readily available to change into after emerging from the frigid water.

If costuming, choose a funny yet functional costume that’s easy to shed quickly (Special Olympics Canada, n.d.). Avoid restrictive materials.

While there are no strict wardrobe rules, take safety precautions with your polar plunging attire.

Charity Fundraising

Polar plunges are a popular way to raise money for charity. Participants seek sponsorships from family, friends, and colleagues to take the chilly plunge. According to the Special Olympics, the Polar Plunge is one of their largest fundraising events, bringing in millions each year to support Special Olympics athletes.

Participants aim to raise a minimum amount, often $50-100, to earn a spot in the plunge. Top fundraisers can raise over $5,000 or more. Tips to maximize fundraising include contests for top donors, fundraising challenges, sharing on social media, and securing corporate sponsor matches. Many plungers form teams to motivate each other.

Popular charities hosting plunges include Special Olympics, Boys and Girls Clubs, and camps for kids with serious illnesses. The fees to register go directly to the charity. Plunges allow volunteers, donors, and recipients to come together for a fun, philanthropic event.

Getting Involved

Getting involved in a Polar Plunge event is easy and fun. Here’s how to find an event near you or even start your own:

• Search online for Polar Plunge events in your area. Many happen each winter to benefit charitable organizations like the Special Olympics. Check their websites for event details and registration.
• Contact local charities to see if they host a plunge. Getting on their email list can let you know about future events.
• Gather a team of friends, family or coworkers and start your own plunge. Pick a date, location, charity beneficiary, and promote the event. Handle waivers, permits, safety personnel as needed.

Tips for first-time plungers:

• Wear loose, comfortable layers over your swimsuit that are easy to remove. Have sandals or water shoes to protect your feet.
• Move slowly and carefully on slippery surfaces when entering and exiting the water.
• Don’t stay in too long – even a brief plunge raises funds and awareness. Warm up immediately afterwards.
• Consider sponsorships and fundraising goals to power your plunge. Use an online platform to collect donations.
• Smile big in photos of your memorable plunge!

Check the event details and rules ahead of time for any requirements or restrictions. Enjoy the exhilarating team experience and satisfaction of supporting a worthy cause.

The Bottom Line

Overall, research shows that polar plunges do offer some health benefits, but also carry risks if proper safety precautions are not taken. On the positive side, brief exposure to cold water has been shown to provide a rush of endorphins and adrenaline, boost mood and energy levels, and activate the immune system (1). Some studies suggest it may also help improve circulation and even burn calories through shivering (2). However, there are risks of hypothermia, heart attack, and drowning if you stay in too long or have certain medical conditions, so it’s critical to check with your doctor first and take safety measures (3). While an exhilarating experience, polar plunges are not necessary for good health and should be approached cautiously. If done correctly, they can provide a surge of feel-good endorphins and sense of thrill with minimal health risk.

(1) https://www.eatingwell.com/cold-plunge-benefits-8348427

(2) https://expeditionkristen.com/10-health-benefits-of-a-polar-plunge/

(3) https://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks