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Whilst cold water immersion has been shown to have numerous health benefits, it can also be a shock to the system and leave the body feeling depleted. It is important to remember that after getting out of the water, you need to take the proper steps to warm up your body. In this article, we will discuss how someone should recover after cold water immersion to maximize the benefits and minimize any potential negative effects. Here are some steps to help recover / get warm after cold water immersion.
Step 1: Warm up gradually
After cold water immersion, the body’s core temperature drops rapidly, and the muscles can become stiff and sore (Almennigen, M. et al 2015) [1]. It is essential to warm up gradually to avoid shock to the system. Begin by drying off and putting on warm, dry clothes. You can also wrap yourself in a warm blanket or sit in a warm room for a few minutes. This will help to increase your body temperature and prevent heat loss.
Step 2: Drink warm fluids
Drinking warm fluids such as tea, coffee or hot chocolate can help warm up your body. These beverages will increase your internal body temperature and give you a much-needed boost of energy.
Step 3: Move your body
Moving your body after cold water immersion helps to increase blood flow and reduce muscle stiffness (Higgins, T. R., et al. 2017) [2]. You can start by doing some gentle stretches or yoga poses to loosen up your muscles. A short walk or jog can also help to increase circulation and get your blood flowing.
Step 4: Hydrate and refuel
Cold water immersion can be physically and mentally exhausting. It is essential to hydrate and refuel your body after the experience (White, G. E., & Wells, G. D. 2013) [3]. Drink plenty of water and replenish lost electrolytes with a sports drink or coconut water. Eat a nutritious meal or snack containing protein and carbohydrates to help your body recover.
Step 5: Stretch
Stretching is another effective way to warm up your body after cold water immersion. Stretching will help to increase blood flow to your muscles and improve your range of motion (Wilcock, I. M. et al 2016) [4].
Step 6: Rest and relax
After cold water immersion, the body needs time to recover and repair (Peiffer, J. J.et al 2009) [5]. Take some time to rest and relax. This can be as simple as taking a nap or reading a book. You may also want to try a relaxation technique such as meditation or deep breathing exercises to help calm your mind and body.
Step 7: Look out for adverse reactions
While cold water immersion can be beneficial, there are risks if not done correctly. If you experience any adverse reactions, such as hypothermia, frostbite, or difficulty breathing, seek medical attention immediately.
In conclusion, cold water immersion can have numerous health benefits, but it is essential to recover properly to maximize the benefits and avoid any potential negative effects. By following these steps, you can help your body recover and feel energized after cold water immersion. Remember to always be safe when swimming or immersing in cold water, and to take the necessary precautions to protect yourself from the cold.
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References:
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Almennigen, M., Healey, G., & Bishop, N. (2015). Cooling the body using cold water immersion: effects on physiology and performance. Sports Medicine, 45(3), 343-352.
- Higgins, T. R., Greene, D. A., & Baker, M. K. (2017). Effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle. Journal of Science and Medicine in Sport, 20(2), 220-225.
- White, G. E., & Wells, G. D. (2013). Cold-water immersion and other forms of cryotherapy: physiological changes potentially affecting recovery from high-intensity exercise. Extreme Physiology & Medicine, 2(1), 1-9.
- Wilcock, I. M., Cronin, J. B., & Hing, W. A. (2006). Physiological response to water immersion: a method for sport recovery? Sports Medicine, 36(9), 747-765.
- Peiffer, J. J., Abbiss, C. R., Nosaka, K., & Peake, J. M. (2009). Effect of cold water immersion after exercise in the heat on muscle function, body temperatures, and vessel diameter. Journal of Science and Medicine in Sport, 12(1), 91-96.