Cold water therapy has become increasingly popular in recent years. Supporters claim it can help with everything from your circulation to your mental health. But what does cold water therapy involve, and is there any evidence that it works?
What is cold water therapy?
Cold water therapy means immersing your body in cold water (water that’s less than 15°C).
Cold water therapy can involve taking an ice bath, a cold shower or having an outdoor swim. Whichever you choose, it’s usually only for a few minutes at a time. There are also centres and retreats that offer cold water immersion sessions.
Ice swimming is a more extreme type of cold water swimming. This is swimming in water that’s no more than 5°C. It’s become popular in recent years as part of the Wim Hof method, which combines cold therapy with breathing techniques and meditation.
What are the benefits of cold-water therapy?
Cold water therapy has been reported to benefit the body in many ways, including:
- reducing muscle pain and stiffness after exercise, by reducing swelling and inflammation
- improving risk factors for cardiovascular disease, such as blood pressure and cholesterol levels
- boosting the immune system, helping to lower the risk of infection
- improving general wellbeing, and possibly helping with depression
But the evidence is often quite scarce and based on small studies or anecdotal evidence (people’s personal experiences). This doesn’t mean it’s not right. It just means that there’s not enough scientific evidence yet to confirm the benefits.
Some evidence suggests that the Wim Hof method may benefit people with inflammatory-related conditions. But further research is needed. And it could be the breathing techniques and meditation that provide many of the benefits, rather than the cold water itself.
Is cold water therapy safe?
Cold water puts your body under stress. This is how it’s believed to produce many of the positive effects, like boosting the immune system. But it also means it can be dangerous, and even fatal for some people. Risks can include:
- cold water shock – an automatic response where your heart rate increases and you lose control of your breathing
- arrhythmias (heart rhythm disorders)
- hypothermia, when your core temperature gets too cold
Building up sessions gradually can help your body to adapt to the cold and lessen the risk of cold water shock.
Many issues arising from cold water immersion are more likely if you have any underlying medical conditions, such as problems with your heart or asthma. If you’re concerned about how cold water therapy might affect you, speak to a doctor first.
How can I try cold water therapy?
If you want to try cold water therapy, it’s important to keep sessions brief and build them up gradually. Here are some pointers to get you started.
- Try a cold shower first. This is less intense than outdoor swimming and can help to test how your body responds. Gradually reduce the temperature and increase the time you spend in cold water as your body adapts.
- If you want to try open water swimming, find an organised group or session, supervised by experts. Never go alone. Start in the summer months, when waters aren’t so cold. Again, build up the time you spend in the water gradually.
- After your session, warm up gradually by removing wet clothes, drying yourself and dressing in warm layers. Then have a warm drink and something to eat. Don’t have a hot bath or shower straight away, as the sudden temperature change can make you feel unwell.
