Cold-water immersion is gaining popularity, especially among athletes. This practice includes cold showers and ice baths. Recent research is exploring its potential health benefits, including reducing sick days, improving sleep, and lowering stress.
A detailed study in PLOS One reviewed eleven studies to understand how cold-water immersion impacts our health. It looked into various aspects like mental well-being, physical health, and cognitive function. The findings suggested that people might feel less stressed after a cold plunge, experience fewer sick days, and enjoy better sleep quality.
However, researchers emphasized the need for more extensive studies to check the long-term effects of regular cold exposure. They want to see outcomes in broader groups of people and explore various effects beyond just the immediate benefits.
For effective cold-water immersion, jumping into water between 10 and 15 degrees Celsius seems ideal. Experts recommend keeping the body submerged up to neck level and avoiding longer sessions—about 12 minutes is considered optimal for most experienced users. This means cold showers or baths lasting 30 seconds or more can qualify as cold-water immersion.
The review revealed that cold-water exposure might cause a temporary rise in inflammation, similar to how exercise can strain muscles but ultimately leads to strength. Regular cold water immersion could help lower overall inflammation and support recovery, which is why athletes often rely on it despite initial inflammatory responses.
Other notable findings include that cold-water immersion showed a significant reduction in stress 12 hours post-exposure but did not impact mood in general. One study even noted a 29% drop in sickness absence due to cold-water therapy, although this wasn’t enough to conclude substantial long-term benefits.
It’s essential to recognize the study’s limitations. Most research focused on healthy adults, mostly men, which affects the findings’ applicability. Small sample sizes and varying methodologies make it difficult to draw firm conclusions. Moreover, several studies looked at only single instances of cold exposure, making it hard to gauge the long-term impact.
Experts encourage more high-quality research to uncover who benefits most from cold-water immersion and the best practices for it. There’s a consensus that while cold plunges offer immediate perks—like a rush of energy and reduced anxiety—they may require further investigation to understand their potential long-term benefits.
