A guide to cold water therapy

Whether taking a cold shower or plunging into an ice bath, cold water therapy is one of the hottest wellness trends of the last few years.

With a range of reported health benefits, it’s gathered a lot of attention largely thanks to the influence of the Wim Hof Method and the social media attention that’s developed around it.

But what exactly is cold water therapy? And is it right for you? Let’s plunge in.

Sometimes referred to as ‘cold water immersion,’ cold water therapy is the act of using cold water (about 15°C) to, it’s said, shock the cardiovascular system, improving its function and circulation as well as boosting your immune system and reducing inflammation.

While there’s no specifically right time to immerse yourself in cold water, research suggests that cold water therapy straight after a hot workout can help to soothe muscle soreness.¹ For everyone else, anytime you’re brave enough to embrace the chill is the right time.

When it comes to cold water, staying in too long puts you at risk of a potentially life-threatening condition that develops when your body temperature drops too low.² 

So, how long is too long then?

Interestingly, it’s thought that a 10-minute ice bath or cold shower may be just as beneficial in helping post-workout recovery as a 20-minute one.³ So, prolonging your exposure to cold water to the point where you’re risking hypothermia shouldn’t be a consideration.

If you’re starting out, the Wim Hof Method recommends exposing yourself to cold water for 2 minutes, with water up to your chest (if you’re bathing), to adapt and reap the full benefits. You can go longer if you wish, but Wim Hof advises doing so without force.

From there, it’s a good idea not to expose yourself to cold water for any longer than 10 to 15 minutes.

If you’re struggling to get into that cold shower, Wim Hof suggests taking a normal shower then making it cold for the last 30 seconds (increasing that time as your superpower grows).

Cold water therapy is said to help your mind and body in a variety of ways. Potential benefits include:

If you’re struggling to fight off brain fog, cold water might be just the cure.

When your body is exposed to cold water, it can release the survival and stress hormone ‘norepinephrine.’ This activates your sympathetic nervous system, sending out electrical impulses to your brain which can make you more energised and alert.

Just like icing an injury, cold water exposure may help reduce swelling and inflammation.⁴ So, people who regularly exercise sometimes turn to cold water therapy to help with post-workout soreness and recovery.

What’s more, when you hop out of cold water the temperature difference causes a rapid change in your body, delivering oxygen and nutrients to your muscles. This may reduce your risk of injury the next time you work out.

One study involving 20 athletes found that those who soaked in cold water (12°C to 15°C) reported less muscle soreness than those who didn’t.⁵

As you get used to cold water therapy, it can help you to relax and boost your mood.;

As one study found, while it’s not a cure for mental health conditions, one or 2 showers a day with 5 minutes of gradually cooling water may help lower depressive symptoms by releasing ‘feel-good’ endorphins.⁶ However, it’s important to note that none of the participants in that study had been diagnosed with depression.

When we think of the cold, we often think of getting sick. But there’s some evidence that cold water therapy may enhance your body’s immune system.

One study found that swimming in cold water can lead to an increased level of white blood cells, which can help the body fight off infections.⁷

Another showed that people who took cold showers for 30 to 90 seconds for 30 consecutive days were almost 30% less likely to call in sick for work or school, compared to people who took warm showers.⁸

Cold temperature changes can be very stressful on the body. So, it may be important to check in with your doctor before you take the plunge.

While considered safe for most people, cold water therapy can be dangerous for people with underlying health conditions, particularly: 

• circulatory issues
• autoimmune disorders
• high blood pressure
• cardiovascular disease
• Raynaud’s disease
• those with an open wound or who’ve recently had surgery.

Pregnant women are also advised to steer clear of cold water therapy.

While the temperature in a cold shower or ice bath shouldn’t be low enough to cause frostbite, it’s important to watch out for any changes in your skin colour (redness or purple) plus any irritation, pain or loss of sensation in your extremities. If you experience any of these symptoms, it’s time to get out.