While cold diving was once reserved for elite athletes who pushed their game to the absolute limit, it is now quickly becoming a staple part of many people's healthy lifestyle. This is the result of understanding that the cold can help us in more ways than one.
Research has found that cold weather can support physical health with improvements in circulation, immune system performance, and muscle recovery. It can also contribute to better mental health and, perhaps as part of that, better sleep, which can be measured with our list of the best sleep trackers.
According to Machado et al. (2016) in Sports medicinetemperatures should be 11-15°C and soak times should be 11-15 minutes for best results on both short and long term pain. A good number set to help remember the target then: 11-15 for both ranges.
1. They can specifically reduce muscle pain
Quick recoveries are one of the main reasons for cold immersions and how they emerged as a post-workout treatment. That's why football players were often sent straight into an ice bath after training, so they could continue the next day and the next without injury.
The cold helps blood vessels constrict, reducing blood flow to the muscles and limiting short-term inflammation.
Then, when you warm up again, circulation increases again, which can help remove pain-related metabolic waste products. This is ideal for after endurance events or high volume workouts. However, studies have shown that taking a cold bath immediately after strength training is less helpful if you want to build muscle.
2. Exposure to cold can improve mood and mental resilience
Cold immersions are also used more as a way to build mental resilience. Taking a dip in the sea or swimming in a cold lake can improve mood, thanks to the release of chemicals such as norepinephrine and dopamine, which are involved in alertness, motivation and mood regulation.
Some small but intriguing studies suggest that regular cold exposure may reduce symptoms of low mood and anxiety, possibly by training the nervous system to tolerate stress more effectively.
So, over time, this repeated exposure can improve stress resilience, helping people feel calmer and more capable when facing everyday challenges.
3. It can improve circulation and cardiovascular efficiency.
Cold exposure reportedly trains blood vessels to contract and dilate more efficiently, which can help circulation and improve the cardiovascular system.
Using this in conjunction with hot saunas can help stimulate this stretching and tightening of the blood vessels for the best cardiovascular result.
It's worth noting that this is considered cardiovascular support rather than a replacement for cardio exercise. Furthermore, this requires regular and repeated practice to obtain the effects that could constitute cardiovascular and circulation improvements.
4. Cold immersions can support immune function
While the science is still growing, cold soaks have long been associated with improved immune support. Some studies have shown that cold soaks can increase white blood cell activity and improve the body's inflammatory response.
So, to be clear, this will not necessarily boost the immune system. Rather, these dips can potentially reduce chronic low-grade inflammation while also improving the body's ability to respond to stressors.
Those who practice regular cold treatments report fewer minor illnesses, adding weight to this idea, and some studies report that the immune system's response improves “to some extent.” Therefore, controlled cold stress appears to help train the immune system to function more efficiently. A bit.
5. They can improve sleep if programmed correctly
A cold bath is certainly stimulating during and right after the experience, but it can help you fall asleep. While that activation of the nervous system in the moment is helpful, there is also a rebound when the parasympathetic nervous system kicks in to provide the rest and digest response.
Additionally, cold immersions can influence the regulation of core body temperature. Since a natural drop in core temperature is part of the sleep process, cold exposure earlier in the day can help reinforce healthy circadian rhythms. Therefore, getting the timing right is key. Too late and you may be kept awake. Morning or early afternoon sessions are more likely to contribute to better sleep later.
the verdict
Cold water immersions are not a cure-all, but rather a useful training tool. When used sensibly, they can help reduce pain, support mental resilience, improve circulation, and potentially even improve sleep and immune regulation.
But while the mental effects of cold diving are strong, with advocates citing it as an addictive way to ward off depression, energize and banish bad moods with adrenaline, the physical effects seem relatively minor in isolation, according to the science. Add them to your routine and see how it goes, but they certainly aren't a substitute for exercise, eating right, and getting restful sleep.
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