Cold water immersion is all the rage these days, especially on social media. Reels of folks dipping in cold lakes or rivers, Instagram stories of athletes sitting in bathtubs filled with ice water and Facebook ads for portable cold dip tubs litter my feed on a daily basis.
But does cold water immersion live up to the hype? You might be surprised what the research says.
Cold water immersion leads to a sudden drop in skin temperature. The sympathetic nervous system (fight or flight) is activated, increasing heart rate, spiking adrenaline and constricting blood vessels. After a “peak” athletic event like a powerlifting competition or endurance race, it can help you get back into the game more quickly (e.g. for the next stage of a race, or for the next competitive sports event).
However, for regular strength training, cold water immersion can actually hinder your progress. Regular inflammation is what leads to muscle growth and improved strength. Decreasing this response may decrease your results from working out.
Research shows cold water immersion can reduce muscle soreness after intense exercise, and may improve mood and cognition in people with depression (but more research is needed here). Overall, as physician and broadcaster Dr. Brian Goldman states, its “popularity has outstripped actual scientific evidence.”*
If you’re interested in cold dipping, check with your health-care practitioner first. It’s a big stress on the cardiovascular system, so folks with hypertension or heart disease should avoid it.
Karina Inkster is a qathet region health and fitness coach, author of five books, and host of the No-B.S. Vegan podcast.
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