Peer-reviewed studies and medical literature indicate that cold water exposure and cold showers can stimulate immune responses, aid in workout and muscle recovery, and enhance alertness.
<h4>Background</h4>Studies investigating the effects of cold-water immersion (CWI) on the recovery of athletic performance, perceptual measures and creatine kinase (CK) have reported mixed results in physically active populations.<h4>Objectives</h4>The purpose of this systematic review was to investigate the effects of CWI on recovery of athletic performance, perceptual measures and CK following an acute bout of exercise in physically active populations.<h4>Study design</h4>Systematic review with meta-analysis and meta-regression.<h4>Methods</h4>A systematic search was conducted in September 2021 using Medline, SPORTDiscus, Scopus, Web of Science, Cochrane Library, EmCare and Embase databases. Studies were included if they were peer reviewed and published in English, included participants who were involved in sport or deemed physically active, compared CWI with passive recovery methods following an acute bout of strenuous exercise and included athletic performance, athlete perception and CK outcome measures. Studies were divided into two strenuous exercise subgroups: eccentric exercise and high-intensity exercise. Random effects meta-analyses were used to determine standardised mean differences (SMD) with 95% confidence intervals. Meta-regression analyses were completed with water temperature and exposure durations as continuous moderator variables.<h4>Results</h4>Fifty-two studies were included in the meta-analyses. CWI improved the recovery of muscular power 24 h after eccentric exercise (SMD 0.34 [95% CI 0.06-0.62]) and after high-intensity exercise (SMD 0.22 [95% CI 0.004-0.43]), and reduced serum CK (SMD - 0.85 [95% CI - 1.61 to - 0.08]) 24 h after high-intensity exercise. CWI also improved muscle soreness (SMD - 0.89 [95% CI - 1.48 to - 0.29]) and perceived feelings of recovery (SMD 0.66 [95% CI 0.29-1.03]) 24 h after high-intensity exercise. There was no significant influence on the recovery of strength performance following either eccentric or high-intensity exercise. Meta-regression indicated that shorter time and lower temperatures were related to the largest beneficial effects on serum CK (duration and temperature dose effects) and endurance performance (duration dose effects only) after high-intensity exercise.<h4>Conclusion</h4>CWI was an effective recovery tool after high-intensity exercise, with positive outcomes occurring for muscular power, muscle soreness, CK, and perceived recovery 24 h after exercise. However, after eccentric exercise, CWI was only effective for positively influencing muscular power 24 h after exercise. Dose-response relationships emerged for positively influencing endurance performance and reducing serum CK, indicating that shorter durations and lower temperatures may improve the efficacy of CWI if used after high-intensity exercise.<h4>Funding</h4>Emma Moore is supported by a Research Training Program (Domestic) Scholarship from the Australian Commonwealth Department of Education and Training.<h4>Protocol registration</h4>Open Science Framework: 10.17605/OSF.IO/SRB9D.
Several aspects of cognition can be affected after cold exposure, but contradictory results have been reported regarding affected cognitive domains. The aim of the current systematic review was to evaluate the effects of specific cold exposure on cognitive performance in healthy subjects. A systematic search was performed using MEDLINE (through PubMed), EMBASE (Scopus) and PsycINFO databases according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines. Inclusion criteria were healthy subjects exposed to a cold environment (either simulated or not) and cognitive performance related to cold exposure with an experimental design. The literature search identified 18 studies, eight studies investigated the effect of cold air exposure and ten the effect of cold water immersion on cognitive performance of healthy subjects. There were several differences among the studies (environmental temperature reached, time of exposure, timing, and type of cognitive test administration). Cold exposure induced in most of the experimental settings (15 of 18) an impairment of CP even before accidental hypothermia was established. The most investigated and affected cognitive domains were attention and processing speed, executive function, and memory. Gender differences and effects of repeated exposure and possible acclimation on cognitive performance need further studies to be confirmed.
<h4>Objective</h4>The aim of this review and meta-analysis was to evaluate the effect of heat and cold therapy on the treatment of delayed onset muscle soreness (DOMS).<h4>Methods</h4>We followed our protocol that was registered in PROSPERO with ID CRD42020170632. A systematic review and meta-analysis of randomized controlled trials (RCT) was conducted. Nine databases were searched up to December 2020. Data was extracted from the retained studies and underwent methodological quality assessment and meta-analysis.<h4>Results</h4>A total of 32 RCTs involving 1098 patients were included. Meta-analysis showed that, the application of cold therapy within 1 h after exercise could reduce the pain of DOMS patients within 24 h (≤24 h) after exercise (SMD -0.57,95%CI -0.89 to -0.25, P = 0.0005) and had no obvious effect within more than 24 h (>24 h) (P = 0.05). In cold therapies, cold water immersion (SMD -0.48, 95%CI -0.84 to -0.13, P = 0.008) and other cold therapies (SMD -0.68, 95%CI -1.28 to -0.08, P = 0.03) had the significant effects within 24 h. Heat treatment could reduce the pain of patients. It had obvious effects on the pain within 24 h (SMD -1.17, 95%CI -2.62 to -0.09, P = 0.03) and over 24 h (SMD -0.82, 95%CI -1.38 to -0.26, P = 0.004). Hot pack effect was the most obvious, which reduced the pain within 24 h (SMD -2.31, 95%CI -4.33 to -0.29, P = 0.03) and over 24 h (SMD -1.78, 95%CI -2.97 to -0.59, P = 0.003). Other thermal therapies were not statistically significant (P > 0.05). Both cold and heat showed effect in reducing pain of patients, however there was no significant difference between cold and heat group (P = 0.16).<h4>Conclusions</h4>The current evidence indicated that the application of cold and heat therapy within 1 h after exercise could effectively reduce the pain degree of DOMS patients for 24 h cold water immersion and hot pack therapy, which had the best effect, could promote the recovery of DOMS patients. But more high-quality studies are needed to confirm whether cold or heat therapy work better.
This review evaluated the effect of CWI on the temporal recovery profile of physical performance, accounting for environmental conditions and prior exercise modality. Sixty-eight studies met the inclusion criteria. Standardised mean differences were calculated for parameters assessed at <1, 1-6, 24, 48, 72 and ≥96 h post-immersion. CWI improved short-term recovery of endurance performance (p = 0.01, 1 h), but impaired sprint (p = 0.03, 1 h) and jump performance (p = 0.04, 6h). CWI improved longer-term recovery of jump performance (p < 0.01-0.02, 24 h and 96 h) and strength (p < 0.01, 24 h), which coincided with decreased creatine kinase (p < 0.01-0.04, 24-72 h), improved muscle soreness (p < 0.01-0.02, 1-72 h) and perceived recovery (p < 0.01, 72 h). CWI improved the recovery of endurance performance following exercise in warm (p < 0.01) and but not in temperate conditions (p = 0.06). CWI improved strength recovery following endurance exercise performed at cool-to-temperate conditions (p = 0.04) and enhanced recovery of sprint performance following resistance exercise (p = 0.04). CWI seems to benefit the acute recovery of endurance performance, and longer-term recovery of muscle strength and power, coinciding with changes in muscle damage markers. This, however, depends on the nature of the preceding exercise.
Healthy aging is a crucial goal in aging societies of the western world, with various lifestyle strategies being employed to achieve it. Among these strategies, hydrotherapy stands out for its potential to promote cardiovascular and mental health. Cold water therapy, a hydrotherapy technique, has emerged as a lifestyle strategy with the potential capacity to evoke a wide array of health benefits. This review aims to synthesize the extensive body of research surrounding cold water therapy and its beneficial effects on various health systems as well as the underlying biological mechanisms driving these benefits. We conducted a search for interventional and observational cohort studies from MEDLINE and EMBASE up to July 2024. Deliberate exposure of the body to cold water results in distinct physiological responses that may be linked to several health benefits. Evidence, primarily from small interventional studies, suggests that cold water therapy positively impacts cardiometabolic risk factors, stimulates brown adipose tissue and promotes energy expenditure-potentially reducing the risk of cardiometabolic diseases. It also triggers the release of stress hormones, catecholamines and endorphins, enhancing alertness and elevating mood, which may alleviate mental health conditions. Cold water therapy also reduces inflammation, boosts the immune system, promotes sleep and enhances recovery following exercise. The optimal duration and temperature needed to derive maximal benefits is uncertain but current evidence suggests that short-term exposure and lower temperatures may be more beneficial. Overall, cold water therapy presents a potential lifestyle strategy to enhancing physical and mental well-being, promoting healthy aging and extending the healthspan, but definitive interventional evidence is warranted.
<h4>Objective</h4>Our objective was to determine the efficacy of cold-water immersion (CWI) on the management of muscle soreness to identify the impact of immersion time, water temperature, CWI protocol, and type of exercise on this outcome.<h4>Design</h4>Intervention systematic review and meta-analysis.<h4>Setting</h4>MEDLINE/PubMed, Embase, Central, and SPORTDiscus databases were searched from their earliest record to July 30, 2020. Only randomized controlled trials that assessed muscle soreness comparing CWI and control were included. Studies were pooled in different subgroups regarding the used protocol: water temperature (severe or moderate cold), immersion time (short, medium, or longer time), CWI protocol (intermittent or continuous application), and type of exercise (endurance or resistance exercise). Data were pooled in a meta-analysis and described as weighted mean difference (95% confidence interval, P < 0.05).<h4>Participants</h4>Athletes and nonathletes.<h4>Interventions</h4>Cold-water immersion and control condition.<h4>Main outcome measures</h4>Muscle soreness.<h4>Results</h4>Forty-four studies were included. For immediate effects, CWI was superior to control regardless of water temperature and protocol, and for short and medium immersion times and endurance exercises. For delayed effects, CWI was superior to control in all subgroups except longer immersions time.<h4>Conclusions</h4>This study suggests that CWI is better than control for the management of muscle soreness and water temperature and CWI protocol do not influence this result, but only short and medium immersions times presented positive effects. Aiming immediate effects, the best results suggest CWI application only after endurance exercises, while delayed effect CWI was superior both after endurance and resistance exercises.
Cold hydrotherapy is an ancient practice that has recently gained scientific interest for its potential health benefits. This study explored the effects of regular cold shower exposure on immune cell function. Sixty healthy Egyptian adults were randomized to take cold or hot showers daily for 90 days. Levels of immunoglobulins, cytokines, and interferon-gamma were measured in blood samples at baseline, 30, 60, and 90 days. The cold shower group exhibited significant increases in immunoglobulin levels. Conversely, the hot shower group showed a significant decrease in IgM levels at 60 and 90 days compared to baseline, alongside nonsignificant decrease of IgG and IgA. the cold shower group demonstrated elevated levels of IL-2 and IL-4 at 90 days, indicating enhanced T-cell proliferation and humoral immunity, respectively. In contrast, the hot shower group did not exhibit significant changes in cytokine levels. There were no significant differences in IFN-γ and TNF-α levels between the groups. Regular cold shower exposure appears to enhance humoral and cell-mediated immunity through the upregulation of antibodies, interleukin-2, and interleukin-4. Brief cold stressors may induce physiological adaptations that prime the immune response. This accessible, sustainable lifestyle modification could potentially serve as an alternative therapy to boost immunity. Further research on larger populations is warranted to better understand the physiological effects of cold temperatures on immunity.
Cold acclimation refers to the gradual process by which individuals adapt to cold environments. With the increasing impact of global climate change and the growing popularity of extreme sports, research on cold acclimation has attracted significant attention in fields such as sports medicine, psychology, and physiology. Evidence indicates that cold acclimation enhances athletic performance, promotes health, and contributes to disease prevention. However, much of the current research primarily examines the interplay between physiological mechanisms and psychological adaptations, with limited systematic evaluation of its broader effects. This review provides an in-depth analysis of the physiological adaptations associated with cold acclimation, including cardiovascular adjustments, metabolic regulation, and modification in immune responses. Additionally, the psychological effects of cold acclimation are examined, highlighting its potential to improve mental wellbeing. The review further explores practical applications of cold acclimation, such as optimizing athletic performance, promoting overall health, and mitigating disease risks. Finally, this paper identifies gaps in current knowledge and proposes future research directions to offer a theoretical framework and practical guidance for the expanded application of cold acclimation.
itial shock triggers a wave of alertness that may help you feel more clear-headed and focused. Research suggests that people feel more active, attentive and alert after cold-water immersion. Of course, that’s full immersion, but there may be an overall cold effect. 4. Helps with workout recovery Cold showers might not beat an ice bath, but they may still help with muscle soreness. “Some athletes use cold exposure after sports to aid in recovery,” says Dr. Babiuch. “Others do cold water swimming regularly for the benefits, plus exercise.” 5. Boosts your immune system Taking cold showers may help you dodge catching the latest … well, cold. Proponents say icy showers may train your immune system by activating stress responses that make your body more resistant. Is there any truth to that theory? Possibly, according to one 2016 trial that found people who took cold showers called off work less often than those who didn’t. 6. Soothes localized pain Just like an ice pack, a cold shower can help take the edge off pain. Some people find that cold water helps with headaches , sore muscles or even insect bites. While not a replacement for pain meds, it may offer short-term relief, especially for post-workout soreness. For a tension headache, try standing in a dark shower under cool water for a calming reset. 7. May increase metabolism Your body works harder to stay warm in cold water, which means a temporary boost in calorie burn. That uptick in metabolism might support your overall fitness goals — just a little. But don’t expect major weight loss from cold showers alone. “Cold showers aren’t going to be your best route to weight loss,” clarifies Dr. Babiuch. Consider it a small bonus, not a strategy . Risks of taking a cold shower Cold showers aren’t for everyone. While they’re generally safe for healthy people, certain conditions can make them risky. According to Dr. Babiuch, it’s important to listen to your body and avoid pushing past your limits. Advertisement Cold shower
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Open in a new tab Ice bathing has been suggested to have many health benefits. For example, in the popular literature it has been claimed that it can boost the immune system, treat depression, enhance peripheral circulation, increase libido, burn calories and reduce stress [ 4 ]. However, many of the proclaimed health benefits are based on subjective claims and anecdotal cases.
A few studies give some scientific insight on the health benefits of ice bathing and exposure to cold air. These studies suggest that regular cold exposure can be effective in treatment of chronic autoimmune inflammation [ 5 ], reduce hypercholesterolaemia by brown adipose tissue activation [ 6 ] and have a positive effect on stress regulation [ 5 ]. However, many of the health benefits claimed from regular cold-water exposure may not be causal and may, instead, be explained by other factors. Such factors could include, for example, an active lifestyle, trained stress handling (meditation, breathing techniques, mindfulness), social interactions, aesthetic environmental surroundings, healthy food and healthy food intake patterns and a positive mindset.
While the details above describe some of the proposed benefits of CWI there is still much debate concerning this topic. From recent articles in the popular press, there has been an upsurge of interest in cold-water bathing in recent years worldwide in all age groups, although there are always special concerns with regard to the elderly [ 7 ]. In the light of this there is a clear need for evidence-based scientific research documenting the potential health benefits. While there are a few published reviews on the subject [ 8 ], most of them have only concentrated on certain types of cold-water exposure, for example, extreme cold exposure.
The purpose of this review article was to make a thorough examination of the available published scientific documentation on recreational cold-water exp
The paradoxical nature of stress lies in its ability to both enhance and hinder psychological, physiological, and cognitive functioning. While chronic stress impairs functioning, acute stress can enhance resilience, cognition, and performance. We examined whether intentional short-term stress induced by cyclic hyperventilation and cold exposure (the Wim Hof Method (WHM)) improves psychophysiological and cognitive outcomes compared to an active control (mindfulness meditation). In this semi-randomised controlled trial, healthy adults (N = 404; 226 females, 177 males, 1 other; mean age = 37) completed one of three 29-day interventions: WHM in-person, WHM-remote, or meditation. Measures included physiological and sleep biometrics, executive function tests, and psychometric event sampling surveys (state and trait change). WHM conditions showed greater momentary improvements in self-reported energy, mental clarity, and ability to handle stress following daily protocol compared with meditation. Although WHM protocols initially resulted in smaller reductions in self-reported state stress, their impact increased across days on protocol, while the impact of meditation decreased. A similar time-condition interaction was also observed for energy, mental clarity, and ability to handle stress, suggesting cumulative, dose-dependent benefits. While minimal significant between-condition trait changes emerged over 29-days, state interaction patterns suggest potential for longer-term state-trait shifts. Executive function, physiological, and sleep results showed nuanced between-condition differences.
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This check searched the claim as stated. It did not run a separate search for evidence against it.