You’ve likely heard someone in your circles talking about it—ice baths, cold showers, mid-winter swims. If you haven’t yet tried cold water therapy, it might seem like a hard sell, especially as we’re just emerging from winter. So why is everyone doing it?
Cold water therapy is popular among athletes and health fanatics worldwide, so there must be something in it. But what exactly? It’s definitely well-known for its ability to reduce muscle soreness and inflammation, hence its popularity with sporty types; a study published in the Journal of Science and Medicine in Sport found that cold water immersion significantly reduces muscle soreness after intense exercise, helping athletes recover a lot faster. The cold water constricts blood vessels, which reduces blood flow to inflamed areas, helping to ease swelling and speed up recovery.
But it’s not just about physical recovery. There’s a growing body of evidence that cold water therapy can have profound effects on mental health as well. For instance, a study published in the Journal of Clinical Investigation showed that cold exposure can trigger the release of endorphins, the body’s natural mood enhancers. This can help reduce symptoms of anxiety and depression, making you feel generally happier and less stressed. After you’ve got over the shock of the temperature, that is! Some enthusiasts believe cold showers can act as a form of ‘hormesis’—a mild stress that prompts the body to adapt and become stronger over time.
Cold water immersion can also improve your circulation. According to research published in the American Journal of Physiology, the process of blood vessels constricting in cold water and then dilating when you warm up stimulates blood flow throughout your body. This can lead to better cardiovascular health, lower blood pressure, and more efficient delivery of oxygen and nutrients to your tissues. Interestingly, some studies even suggest that cold water therapy could be a surprising ally in weight management. A study in the Journal of Applied Physiology found that exposure to cold temperatures activates brown fat—a type of fat that burns calories to produce heat. This can boost your metabolism, helping you burn more calories even when you’re not exercising.
So, do you have to get into a plastic bucket full of ice cubes to achieve some of these benefits? Not necessarily. One of the easiest ways to start cold water therapy is with cold showers. Begin by gradually lowering the temperature at the end of your shower for 30 seconds to a minute, and increase the duration as you become more accustomed to the cold. Cold showers are a particularly good alternative for those who may find the idea of ice baths too daunting.
If you do want to go all in, ice baths are popular among athletes and those seeking more intense cold therapy. They fill a tub with cold water, add ice, and immerse their bodies for 10-15 minutes. It’s a more extreme method but is said to be highly effective for reducing inflammation and muscle soreness – so they are great if you’re training or playing sport regularly. And, of course, if you’re lucky enough to live near a body of water, heading into nature for a cold dip might be the most invigorating option of all.
While cold water therapy has many benefits, it’s important to approach it cautiously. Start slowly and listen to your body. If you’re doing it in the sea or a lake, there’s always a risk of cold water shock, which can lead you to take on water, so make sure you have a swimming buddy. Gradual acclimatisation is the best way to avoid this shock. And of course people with cardiovascular conditions or other health concerns should consult their doctor before trying it and always be aware of the risks of hypothermia from staying in too long.
Recent Comments