What to Know About Cold Water Therapy

Cold immersion therapy can help reduce muscle soreness, cool you down after exercise, help your immune system and metabolism, and even improve your mood. But make sure your immersion in cold water is brieImmersing yourself in cold water has some distinct health benefits, as many health influencers, celebrities, athletes, and trainers will happily confirmBut what’s the science behind cold water therapy? What exactly are the benefits? And what’s the best and safest way to immerse yourself in cold water?

In this article, we’ll help answer these questions and dig into the research that’s been done on cold water immersionWhat exactly is cold water therapy? Cold water therapy is the practice of using water that’s around 59°F (15°C) to treat health conditions or stimulate health benefits. It’s also known as cold hydrotherapThe practice has been around for a couple of millennia. But recent adaptations include ice baths, brisk daily showers, outdoor swims, and cold water immersion therapy sessions.

What are the benefitsSupporters of this technique believe that cold water therapy can improve your circulation, deepen your sleep, spike your energy levels, and reduce inflammatioin your bodWhile anecdotal evidence backs up those benefits, not much research has been done to support these claimCold water therapy does, however, have some benefits that are proven by science. Let’s take a closer look at what these benefits are.

Less muscle soreneAlthough researchers are debating the details, studies indicate that athletes who soak in cold water for short periods after exercise have less muscle soreness later onA small studyTrusted Source conducted in 2011 found that cyclists who completed intense training sessions had decreased soreness after they were immersed in cold water for 10 minuteA 2016 studyTrusted Source involving 20 participants showed the same thing. Athletes who soaked in a pool of cold water (12°C to 15°C) reported less muscle soreness than those who had no hydrotherapy after exercising.

According to medical experts, the reason cold water helps with pain is that it causes your blood vessels to constrict. This reduces blood flow to the area — for example, an injury you’re applying ice to — which helps reduce swelling and inflammation.One note: If you’re using cold water to help with muscle recovery, you may want to combine it with strategies like stretching or active recoverFaster cooldown if you’re overheatThe research is clear: Cold water immersion can help lower your body temperature much faster than just resting in a cool environment can.