But Zaslow did note that there are some potential benefits that one could experience from the act of cold plunging that are backed by evidence: 1) decreased muscle soreness, 2) a faster cooldown, 3) the potential to boost your immune system, and 4) positive mental health effects.
In terms of helping muscle soreness, Zaslow noted, “Some studies have shown that … athletes who soaked in cold water for 10 minutes or more, versus those who didn’t, had less symptoms of muscle soreness in the days that followed.” Zaslow also noted that “at this point, it’s more of an individual decision if athletes … feel a benefit in [the] sense of decreased soreness in the days to come. But the results are a bit mixed.”