Cold-water immersion is hugely popular among athletes and wellness advocates for its proposed health benefits. But it has been heavily scrutinised by the sporting community and researchers for its lack of evidence.
Now, the effectiveness of this recovery method has been put to the test once again with a new study by researchers from the University of South Australia. An intensive systematic review and meta-analysis, described as the most comprehensive of its kind, investigates the effects of this practice on health and wellbeing.
The study, which analysed data from 11 previous studies involving 3177 participants, reveals that cold-water immersion may offer certain health benefits, including reduced stress levels and improved sleep quality. However, these effects appear to be short-lived and context-specific.
It’s very difficult to get a straight yes or no answer to whether cold-water immersion is good for your health. But with many athletes and advocates for health and wellbeing reporting positive outcomes and calming effects, perhaps it comes down to the individual.
UniSA researcher Tara Cain said, “Cold-water immersion is well-researched within sports for helping athletes recover. Yet, its benefits for the general population remain less understood.” According to the findings, cold-water immersion could lower stress but only for about 12 hours following exposure. While participants who took cold showers of between 20 and 90 seconds reported an initial increase in quality of life, this benefit dissipated after three months.
The research also examines the effects of cold showers on general health, noting a significant reduction in sickness absence among regular participants. “Participants who took regular cold showers experienced a 29% reduction in sickness absence,” Cain said.
The study also casts doubt on some of the broader claimed benefits of cold-water immersion. “Claims regarding boosted immunity and mood enhancement by cold-water immersion are not well supported by evidence,” Cain explains.
Regarding sleep quality improvements, these were only observed in male participants, limiting the broader applicability of these findings. The practice involves immersing the body, at least up to chest level, in cold water ranging from 10 to 15 degrees for at least 30 seconds, with activities like cold showers, ice baths, and cold plunges.
Dr. Ben Singh, a co-researcher at UniSA, said, “Cold-water immersion initially increases inflammation, which seems contradictory since it’s used by athletes to reduce muscle soreness and inflammation.” This short-term increase acts as a stressor, helping the body adapt and recover, similar to how muscle strength builds after exercise.
Given these findings, Dr. Singh advises that people with existing health conditions should use caution with cold-water immersion, as the initial inflammation could be harmful.
“Understanding the effects on your body, whether you’re an athlete or a wellness enthusiast, is crucial,” Cain advises.
This new research calls for more rigorous, long-term studies across diverse populations to better understand the full range of effects and potential health benefits offered by cold-water immersion.
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