Cold-water immersion (CWI), also known as cold plunging, has gained significant popularity among athletes and the general population alike. This practice involves immersing the body in cold water, typically at temperatures between 10 and 15 degrees Celsius, for short durations to reap potential health benefits. Despite its rising popularity, the scientific community remains divided on the optimal conditions required for CWI and its long-term impacts on health. While some evidence suggests positive effects such as reduced stress, improved sleep, and decreased sick day absences, questions about its long-term benefits persist.
CWI has become a common recovery strategy due to its potential to reduce inflammation and support recovery. Tara Cain, a study author, explained that the body's perception of cold as a stressor activates an immune response that temporarily increases inflammation, similar to how exercise leads to short-term muscle damage before resulting in strength gains. "Over time, regular use of cold-water immersion may help reduce overall inflammation and support recovery, which is why it remains popular among athletes despite the initial inflammatory response," Cain noted.
“The body perceives cold as a stressor, activating an immune response that temporarily increases inflammation, much like how exercise causes short-term muscle damage before leading to strength gains. Over time, regular use of cold-water immersion may help reduce overall inflammation and support recovery, which is why it remains popular among athletes despite the initial inflammatory response.”— Tara Cain, study author
However, there is a lack of consensus on the precise conditions necessary for optimal CWI. Dylan Colbert, PhD, highlights three main factors for effective CWI: maintaining an ideal water temperature between 10 and 15 degrees Celsius, submerging only up to neck level to avoid adverse health consequences associated with head dunking, and adhering to an optimal duration of approximately 12 minutes for experienced practitioners.
“Firstly, the ideal water temperature appears to be between 10 and 15 degrees Celsius. While many practitioners use water considerably colder, the additional physiological and/or psychological benefits of this have yet to be demonstrated empirically. Secondly, it is advisable to submerge only up to neck level, as dunking one’s head has been associated with some adverse health consequences, and may even undermine some of the positive effects of CWI. Finally, while short sessions are of benefit, research has indicated an optimal CWI duration of approximately 12 minutes for experienced practitioners,” Colbert explained. — Dylan Colbert, PhD
Despite its immediate benefits such as increased alertness and reduced anxiety, the long-term effects of CWI remain uncertain. David Merrill, MD, PhD, points out that while people often experience a rush of endorphins and adrenaline after a plunge, it is unclear if these effects translate into lasting improvements in mood and resilience.
“Right now, cold plunging seems to have more immediate, short-term benefits. People report feeling more awake, less anxious, and even euphoric right after a plunge—likely due to the rush of endorphins and adrenaline.”— David Merrill, MD, PhD
“The question is whether those effects translate into long-term improvements in mood and resilience. We need studies that track people over time to see if regular cold exposure has lasting mental health benefits, especially for those with clinical depression or anxiety,” he added. — David Merrill, MD, PhD
The demand for more extensive research is echoed by Tara Cain, who emphasizes the need for high-quality studies to determine who benefits most from CWI and what the ideal approach should be. She stresses that more long-term studies involving diverse populations are essential to understand its lasting effects and practical applications.
“Right now, there isn’t enough high-quality research to say exactly who benefits most or what the ideal approach is to cold-water immersion. More long-term studies, among more diverse populations, are needed to understand its lasting effects and practical applications,” Cain noted. — Tara Cain, study author
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