The Wellness Report #3, Cold Showers & Cold Plunges, energy boosting or ego-lifting?

Ice is the new espresso

Cold plunges are everywhere. They’ve gone from elite athlete recovery to everyday wellness ritual, complete with steel tubs, Instagram reels, and a heavy dose of self-discipline content.

Proponents claim they spike dopamine, reduce inflammation, sharpen mental clarity, and even “reset your nervous system.” Cold showers are being marketed as the free, accessible version: less dramatic, same benefits.
But is that energised feeling after a cold plunge actually doing something biologically or are we just shocking ourselves into thinking we’re doing something hard and healthy?
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What does your body do in the cold? 

When you expose yourself to cold water (typically under 15°C), your body reacts immediately:

•    Vasoconstriction: Blood vessels narrow to preserve core temperature
•    Increased heart rate and blood pressure
•    Adrenaline + norepinephrine spike (stress hormones = alertness)
•    Rapid breathing, shivering, and muscle tension

This cocktail of responses mimics a mild “fight-or-flight” state and yes, that can feel energising. One 2000 study published in Medical Hypotheses proposed that cold exposure increases endorphins and may help mood in mild depression by stimulating the sympathetic nervous system

Dopamine & energy: real or overstated?

you’ve probably seen the stat: “Cold plunges increase dopamine by 250%.”
That number comes from an early-2000s rat study on cold-induced thermogenesis not from human trials. There are no RCTs showing that cold plunges sustainably boost dopamine in ways that impact long-term energy, motivation, or cognition.
What the science does show:

• Cold exposure temporarily increases alertness and perceived energy
• It may activate brown fat (BAT), aiding heat production and metabolism
• It triggers short-term spikes in noradrenaline, linked to mood and focus
But:
• These effects are short-lived—minutes to hours
• They don’t compound like exercise adaptations
• They don’t replace real rest, recovery, or nutrient-driven energy
Cold exposure may feel like discipline, but that’s a mindset, not a metabolic upgrade.

Recovery, inflammation, and immunity?

Cold exposure can reduce perceived muscle soreness after intense workouts but the effect is small and timing-dependent. A 2016 meta-analysis in the Journal of Physiology found that cold water immersion can blunt muscular adaptation if overused after strength training.

As for immunity, a few small studies have shown that cold water swimmers may have enhanced immune response, but this is often confounded by other factors (e.g., physical fitness, stress tolerance). There is no strong clinical consensus that cold plunges directly improve immunity.

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Our take: Energy isn’t about being shocked, it’s about being supported

Cold exposure can feel powerful. And for some, it becomes a ritual that builds consistency, self-trust, or even a brief dopamine lift. But let’s not confuse stress stimulation with sustainable energy.

At Nutriburst, we focus on what fuels your cells:

•    ATP production, electrolyte balance, nutrient cofactors
•    B-vitamins, magnesium, and adaptogens like Ashwagandha
•    And yes, plenty of cold water, but in your glass, not just in your bath!

Real energy isn’t a shock to the system. It’s a system that works.