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From early morning ocean dips to ice-cold polar plunges, cold-water immersion has gained popularity among athletes and wellness enthusiasts. But how much of the hype is backed by science? A new study from the University of South Australia (UniSA) offers fresh insights into its effects on health and well-being.
What the Research Says
In the most comprehensive systematic review and meta-analysis of its kind, UniSA researchers analyzed data from 11 studies involving 3,177 participants. Published in the journal PLOS ONE, the study found that cold-water immersion may help lower stress, improve sleep quality, and enhance quality of life—though the benefits appear to be temporary and highly context-dependent.
Tara Cain, a researcher at UniSA, explains that cold-water immersion has long been used in sports to aid recovery, but its effects on the general population remain less understood.
“In this study, we noted a range of time-dependent results. Cold-water immersion was linked to reduced stress levels, but only for about 12 hours post-exposure. Additionally, those who took 20, 60, or 90-second cold showers reported slightly higher quality of life scores, though these effects diminished after three months,” Cain says.
Cold showers may also provide some immune benefits, with one study showing a 29% reduction in sickness absence among those who regularly took them. However, researchers found limited evidence supporting broader claims that cold-water immersion significantly boosts immunity or mood.
The Science Behind Cold-Water Immersion
Cold-water immersion involves partially or fully submerging the body in water temperatures ranging from 10 to 15 degrees Celsius. In this study, participants had to be immersed up to chest level for at least 30 seconds, including methods such as cold showers, ice baths, and cold plunges.
One surprising finding was that cold-water immersion temporarily increased inflammation. Dr. Ben Singh, a co-researcher at UniSA, explains that while elite athletes use ice baths to reduce inflammation and muscle soreness, an initial spike in inflammation occurs as the body’s natural response to cold stress.
“This reaction helps the body adapt and recover, similar to how exercise causes temporary muscle damage before strengthening muscles. However, people with pre-existing health conditions should be cautious, as this short-term inflammation could have negative health effects,” Dr. Singh advises.
A Cautious Approach
While the study highlights potential benefits, researchers emphasize that the effects of cold-water immersion are highly individualized and short-lived. More long-term studies across diverse populations are needed to determine who benefits most and the optimal approach for different individuals.
“Whether you’re an elite athlete or just looking for wellness benefits, it’s important to understand how your body responds to these practices,” Cain says. “At this stage, there isn’t enough high-quality research to provide universal recommendations.”
Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Cold-water immersion may not be suitable for everyone, especially those with pre-existing health conditions. Consult a healthcare professional before attempting any cold-water therapy.
