Cold Water Immersion (CWI) is the process of using cold water for recovery or therapeutic purposes which can lead to a tremendous host of physical and mental benefits. Ice baths as a common form of cold water immersion has long been held as a staple in athletic recovery. Now science is catching up with just how powerful of a tool CWI can be for athletes and non-athletes alike
Athletic Recovery
Studies show that cold water therapy helps to reduce muscle inflammation and delayed onset muscle soreness (DOMS). Several studies have assessed the interest of different strategies in accelerating the rate of recovery, with sleep and cold water immersion (CWI) demonstrating the highest scientific level of evidence. CWI, similar to icing, has been a commonly prescribed protocol to provide instant relief for any acute injury.
(Halson, 2008;Nédélec et al., 2013)
Mental Health
Cold water therapy has been shown to increase your energy levels and improve mood and general brain function while reducing anxiety and stress.² Plasma noradrenaline and dopamine concentrations were increased by 530% and by 250% respectively. These two powerful neurotransmitters help regulate critical bodily functions such as controlling sleep, alertness, and blood pressure; and play a key role in movement, pleasure, motivation, and learning.
(Srámek P, et al., 2000)
Immune Support
Cold water therapy boosts cardiovascular circulation which is beneficial for a healthy heart and stronger immune system. CWI triggers the immune system’s white blood cells and activates your lymphatic system to pump lymph fluids throughout your body and flush out waste. Other studies have suggested that daily exposure to cold water could, over a period of weeks or months, boost antitumor immunity.
(A Mooventhan and L Nivethitha, 2014)
Sleep
CWI has been shown to improve sleep quality. One study found that athletes who immerse themselves in cold water for ten minutes after evening exercise experience a drop in core body temperature, fewer nighttime arousals, and a greater proportion of deep sleep within the first three hours of sleep. This improvement in sleep also contributes to athletic recovery and overall wellness.
(Chauvineau M et al., 2021)
Weight Loss
In addition to the many other physical benefits, cold water immersion has also been shown to increase the body’s metabolism by 16% and convert white fat to beneficial brown fat. Brown fat is consumed to produce heat, as opposed to unhealthy white fat which is stored to provide energy later.
(Wim Hof Method)
Energy & Focus
Through the release of powerful neurotransmitters, the effect of cold water immersion can significantly boost energy levels and provide focus for hours after a plunge. The best part is that these increases are repeatable time and time again so that there is no diminishing value of getting in cold water. The release of certain neural chemicals that make you feel alert and focused are seen as comparable to skydiving or bungee jumping for the first time!
(Srámek P, et al., 2000)
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