The Polar Plunge: Exploring Adventure, Health and Science
Introduction
Welcome to The Great Expedition Company Blog!
In our Great Expedition Blog, we will cover and discuss all manner of topics, issues and things to think about when it comes to Greenland, Iceland and the polar regions (Arctic and the Antarctic). We do hope you can benefit from our expedition and travel experience in these areas and use the information found here to make choices about your future travel plans that suit you perfectly.
Photo by Erica Connolly, Greenland Expedition Passenger 2023.
What is the polar plunge?
On the face of it, it’s quite a simple thing. Human goes into cold water, and end of story. However still waters run deep: the Polar Plunge is an exhilarating adventure that involves bravely submerging oneself into icy waters, typically in the Arctic or Antarctic regions.
The Polar Plunge represents a daring encounter with polar extremes. The act of taking a Polar Plunge triggers a natural response known as the "cold shock response," releasing endorphins and providing a unique blend of adrenaline and euphoria. The number of people who swear by the polar plunge is increasing and its clear to see that is something of real value here.
Beyond its adventurous appeal, many Polar Plunge events also align with environmental and health causes (remember the ice bucket challenge? We do! More on that below), creating a meaningful connection between the daring participants and the preservation of fragile and threatened polar ecosystems.
The Allure of the Chill: Decoding the Polar Plunge
The Polar Plunge, a daring leap into icy waters, transcends a mere thrill-seeking adventure; it's a visceral connection to the raw forces of nature and the natural power of the ocean. This week, we are delving into the origins, the chilling temperatures, and the scientific underpinnings of this exhilarating endeavour.
The Arctic Invitation: Navigating the Frigid Waters
Two ingredients make the perfect Polar Plunge: you need to take a brave bold jump into some cold water AND you need to be one within the territory of one of the polar circles: that is to say, the Arctic or the Antarctic Circle, which respectively start at 66.5ºN and 66.5ºS approximately.
Participants willingly undertake the bone-chilling experience, making the Polar Plunge a thrilling rite of passage. Whether facing the frigid temperatures of the Arctic, with sea temperatures ranging from -2°C/28°F to 0°C/32°F, or the even colder waters of the Antarctic, where temperatures vary from 28°F to -10°C/14°F.
Antarctic Extremes: Brave the Icy Depths
Venturing into the Antarctic takes the Polar Plunge to even colder realms, with sea temperatures ranging from 28°F to 14°F (-2°C to -10°C). The bone-chilling conditions intensify the challenge, providing participants with a unique encounter with the frigid embrace of the southernmost waters. In Antarctica, because the water is so much colder, it is common to tie a cord around the Polar Plunge adventurer. That way, if the the adventurer should go into a cold shock and experience any side-effects, they can be pulled in to safety. This is a responsible safety precaution in extra cold waters.
Photo by Erica Connolly, Greenland Expedition Passenger 2023.
Swing, Jump or Walk: Three Different Polar Plunge Options
Above, we mentioned how you could jump into a polar plunge with a cord in case you get into trouble, but there there are actually two other ways you can also get you cold water fix which would definitely still count as a polar plunge as long as they are in the polar regions.
The swing is like the jump, but you have to remember to let go at the maximum extent of the swing. Also, once you have swung out, you will have further to go once it is time to get out of your polar plunge. The swing is definitely really, really fun but it does leave you exposed for longer.
The walk is perhaps the most piecemeal of the polar plunge options. You start at a beach and you walk in gradually at your own pace. The biggest benefit as opposed to the jump or the swing is that you can avoid getting you head or hair wet, so you would be as cold as when you do the polar plunge with a swing or a jump. The “danger” with the walk-in is that is goes you too much time to think and you may end up re-considering!
Cold Shock Response: What Does the Research Say?
The Polar Plunge is all about the Cold Shock Response. Immersing oneself in icy waters induces a surge of endorphins, creating a natural high and a sense of euphoria. This physiological reaction has been extensively studied.
By now, there is a lot of research about the Cold Shock Response, and some of this research flies in the face of what people believe about the Polar Plunge and Cold Water Immersion. For example, a lot has been said about cold water immersion as a means to hasten recovery after intensive exercise, such as High Intensity Interval Training. Research in the European Journal of Applied Physiology in 2015 by Stanley, Buchheit, and Peake has found that:
in a competitive setting or when the aim of the high-intensity training is to increase aerobic capacity (such as in the current study), cold water immersion has detrimental effects on high-intensity exercise that persist for at least 45 min. Therefore, it is advisable for athletes not to use cold water immersion if high-intensity events are separated by 45 min or less.
On the other hand, other researchers have found that Cold Water Immersion can have some very interesting and encouraging psychological effects. A fascinating article in the journal Biology led by an international team of researchers found in 2023 that:
participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after having a cold-water bath. The changes in positive emotions were associated with the coupling between brain areas involved in attention control, emotion, and self-regulation. A reduction in negative emotions did not show strong associations with changes in brain connectivity. The results indicate that short-term whole-body cold-water immersion may have integrative effects on brain functioning, contributing to the reported improvement in mood.*
In other words, polar plunge is not as good as people think for recovery from intensive exercise, although it may feel good, but it is at least as good as people think it is for its neurological, psychological, well being and mood impact. Things are looking good for the polar plunge and there does appear to be a point to this after all!
Didrik Espeland, a Louis de Weerd, b , c and James B. Mercer publish in The International Journal of Circumpolar Health. That the actual health benefits of cold water immersion are still, as of 2022, still a matter of debate. They studied a group of winter swimmers and found that:
CWI seems to reduce and/or transform body adipose tissue, as well as reduce insulin resistance and improve insulin sensitivity. This may have a protective effect against cardiovascular, obesity and other metabolic diseases and could have prophylactic health effects. Whether winter swimmers as a group are naturally healthier is unclear. Some of the studies indicate that voluntary exposure to cold water has some beneficial health effects. However, without further conclusive studies, the topic will continue to be a subject of debate.
Where Does This Leave us?
At the very least, the Polar Plunge really does seem to be good for us, it feels good when we do, and it sa really fun thing to do you find yourself in the polar regions. Thats good enough, isn’t it? The health benefits of the Polar Plunge seem to accrue after many days, but maybe that first polar plunge in Greenland, Svalbard or Antarctica is the start of a whole new thing for you. Maybe its the start of your new life of Cold Water Immersion!
The Ice Bucket challenge 10 years On: Little Brother to The Polar Plunge
Who remember the ice bucket challenge? The Ice Bucket Challenge was a viral internet phenomenon that gained widespread popularity in the summer of 2014. Participants, including celebrities and the general public, were challenged to pour a bucket of ice water over their heads, record the act, and then nominate others to do the same, all to raise awareness and funds for amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig's disease.
The primary purpose of the Ice Bucket Challenge was to promote awareness about ALS, a neurodegenerative disease that affects nerve cells in the brain and spinal cord. By encouraging people to participate and share their experiences on social media, the campaign aimed to shed light on the challenges faced by ALS patients and to generate support for research and treatment efforts.
The campaign was highly successful in achieving its goals. It went viral on various social media platforms, with millions of participants globally. The ALS Association, a non-profit organization leading the fight against ALS, received a significant influx of donations, raising over $115 million during the summer of 2014. This surge in funding contributed to advancements in ALS research, increased patient support, and a broader understanding of the disease's impact.
Stages of the Polar Plunge
Photo by Erica Connolly, Greenland Expedition Passenger 2023.
Stage 1
Get in and get out. You’ve done it! Want to take your Polar Plunge further? Read on.
Stage 2
Get in and start by only staying in for 1-2 minutes and build up your time from there.
Stage 3
Extend your stay for up to 5 minutes or even longer and gradually become a Polar Plunge Master!
Your Polar Plunge Checklist
Never do it alone, always make sure somebody is watching you.
Bring a changing robe so that you can quickly remove your wet bathing suit and put on dry clothing.
Focus on your breath. Breathe slowly, stay present, and do not panic. Know that you can get out at any time.
Have some hot drinks on standby to warm up again after you’re done. Or make sure the sauna is ready, or the hot tub. They’ll do the trick just fine too!
Wear neoprene socks to keep feet warm, or rubber soled sandals so you don’t have to walk directly on cold surfaces
Make sure to bring gives or mittens. Make sure they’re waterproof if you want to submerge them as well.
A Dive into the Unknown: Facing Challenges and Rewards
Participating in a Polar Plunge demands courage, resilience, and a willingness to embrace the unknown. The challenges are real, from confronting the biting cold to overcoming the natural instincts resisting the initial shock. Or, indeed, embracing the initial shock and learning to cope in the moment. Yet, the rewards are equally tangible – a rush of endorphins, a sense of accomplishment, and a connection to the elemental forces that shape our planet.
Beneath the Surface, Beyond the Chill
The Polar Plunge, with its chilling temperatures and scientific underpinnings, is more than a daring leap into icy waters. It's a journey that delves beneath the surface, unraveling the neurological symphony of the cold shock response and the potential health benefits of cold water therapy.
It really is a right of passage in the Polar regions. Whether you’re in the Arctic or the Antarctic Circle, its a fantastic thing to tick off the list. As participants brave the chill, they not only face physical challenges but also contribute to the collective understanding of how our bodies respond to extreme conditions. So, if you're ready to embrace the icy abyss on your next expedition, plunge in (maybe stay in, too?) and discover the profound intersection of adventure, science and your body. The Polar Plunge awaits!
