Cold water therapy has been a growing trend. Find out the health benefits plus tips for giving cold showers, ice baths, and more a try in this article.
If you’ve ever leaped into a cold lake or pool, you know just how refreshing cold water can be. The drastic change in temperature wakes up your mind and body, leaving you feeling fully present and in the moment.
Cold water is a simple yet powerful way to reconnect to your body. But can a cold shower – or bath or swim – also improve your health? Let’s find out.
What is Cold Water Therapy?
Cold water therapy (also known as cryotherapy) uses cold as a way to promote physical and mental health. Cryotherapy can come in many different forms, including cold showers, ice baths, and outdoor swims in chilly waters.
How does cold water therapy work? When we expose the body to cold for short periods, this triggers physiological responses that can lead to improved circulation, reduced muscle inflammation, enhanced immune function, and increased mental alertness.
This concept is known as hormesis – the phenomenon that occurs when small stressors actually help the body get stronger. The same concept is at play when weight-bearing exercises build bone and muscles, when acupuncture needles trigger a healing response, or when intermittent fasting encourages a more balanced metabolism.
While it may have gained popularity recently – thanks to cold water enthusiasts (like Wim Hof) and researchers alike – using cold water as a healing modality is nothing new. In fact, cold water immersion has been used therapeutically by cultures around the world, from the Finnish tradition of ice swimming to the Roman practice of frigidarium baths and the Japanese custom of winter sea bathing (Misogi).
Types of Cold Water Therapy
Ready to get your feet wet with cold water therapy? From testing the waters at home to diving into ice baths and wild swimming, there are plenty of ways to use the power of cold water to boost your health. Let’s explore the different types of cold water therapy and find the one that’s best for you.
> Cold Showers
A cold shower is easily the most accessible form of cold water therapy. But before you turn your dial down, it’s important to start slow. Going too cold too fast (or for too long) can be too harsh for most people.
Instead, start with a regular warm shower and gradually decrease the temperature for a few seconds at the end. This method is ideal for beginners or those wary of getting too cold. It’s also particularly beneficial for those looking to increase alertness, improve circulation, and start the day with a brighter mood.
Once you’re comfortable with 10 seconds of cool water, build yourself up to colder temperatures and longer durations.
> Ice Baths
If you’ve mastered the cold shower, the next step is to take a dunk in an ice bath. With this therapy, you immerse your body in a tub filled with ice and water.
This method is a favorite among athletes because it quickly cuts through muscle soreness and accelerates recovery after intense physical activity.
Ice baths are best done under guidance, especially for beginners. You can often try them at spas or athletic centers. If you’re ready to try an ice bath at home, ensure that the water temperature is not excessively cold and limit your time in the bath to avoid hypothermia. Typically, a duration of 10-15 minutes is all you need.
> Cryotherapy
Cryotherapy is a professional cold therapy method where you’re exposed to extremely cold air, typically in a cryotherapy chamber. This therapy is particularly effective for pain relief, reducing inflammation, and even healing skin conditions.
Cryotherapy sessions are short and intense, usually lasting just 2 to 4 minutes. If you’re interested in trying cryotherapy, be sure to seek out a reputable center with trained professionals.
> Winter Swimming
Do you have a sense of adventure? Winter swimming could be the cold water therapy for you. This practice is popular in many Nordic countries and is known for its exhilarating and invigorating effects. But, you can find many winter or wild swimming opportunities in any cold outdoor swimming area.
Winter swimming can be extreme, so it’s best suited to those who are physically fit and used to regular cold exposure. It’s vital to do this under safe conditions, and with a group or club experienced in safe winter swimming.
5 Health Benefits of Cold Water Therapy
From elite athletes to active seniors, cold water therapy has become a popular way to improve health, boost performance, and even enhance longevity. Here’s why:
1) Helps with Muscle Recovery and Eases Pain
One of the most well-known benefits of cold water therapy is its ability to support pain relief and recovery. The cold temperature reduces blood flow to sore muscles, which helps reduce inflammation and swelling – and therefore significantly alleviates pain.
Beyond quieting pain signals, exposure to cold also helps with muscle recovery so you can get back to the activities you love faster. How? First, cold constricts the blood vessels. Then, as your body warms up, the blood vessels dilate which helps flush out metabolic waste from the muscles and leads to faster recovery post-exercise.
2) Improved Circulation and Cardiovascular Health
You know you need to eat right and exercise to protect your heart health. But did you know that using cold water therapy can also give your cardiovascular system some TLC?
Studies show regular exposure to cold water can significantly enhance circulation and overall cardiovascular health. When we are immersed in cold water or air, the body responds by increasing blood flow to internal organs as a defense mechanism. In turn, this strengthens the vascular system. Over time, regular moderated exposure to cold water (such as daily cold showers) can help your body become more adaptable and improve your overall cardiovascular function.
3) Enhance Immune Function
You may not think jumping into a cold shower or bath would be good for your immune system, but science suggests otherwise. Studies show that cold water immersion can help improve immune system function by boosting your body’s ability to defend itself.
How does it work? The brief stress caused by cold exposure activates the body’s defense mechanisms. This includes an increase in your white blood cell count and higher production of immune system chemicals, which equips your body with a better capacity to combat illnesses and infections in the future.
4) Boosted Mood and Well-being
Feeling blue? Anxious? Irritated? A cold shower could be just what the doctor ordered. Diving into cold water is a great way to “get out of your head” – the intense sensation of cold resets your mind-body connection and puts you back in control of your thoughts.
But, it works on a scientific level, too. Studies show that exposure to cold water triggers the release of noradrenaline in the brain, which can alleviate stress and depression and boost mood. Not to mention, you’ll experience a powerful endorphin rush both during and following cold exposure giving you that natural feel-good high.
5) Increase Metabolism and Weight Loss
If you’re on a weight loss journey, cold water therapy can help you make better progress, faster. It all comes down to your metabolism.
By taking cold water showers (or other types of cold water therapy), you drop your body temperature drastically. The body has to work harder (and burn more calories) to restore homeostasis. This naturally elevates the body’s metabolic rate and even fights insulin resistance. Cold showers also help burn pesky brown fat that lingers in the abdominal cavity.
Is Cold Water Therapy Safe?
Cold water therapy has been used for centuries to help alleviate pain, improve fitness, and calm the mind. But, despite its potential benefits, it’s important to know that it isn’t a one-size-fits-all solution. This form of therapy can be invigorating and beneficial for many, but there are precautions to consider before diving in.
When to Avoid or Limit Cold Water Therapy
> Cardiovascular Conditions
Those with heart disease or high blood pressure should use cold water therapy with caution as cold water can cause a sudden increase in blood pressure and heart rate.
> Respiratory Issues
Respiratory conditions like asthma can worsen with exposure to cold air or water. Use caution if trying cold water therapy.
> Cold Intolerance
Cold exposure leads to reduced blood flow to extremities, which can worsen symptoms for those with heightened sensitivity to cold (such as those with Raynaud’s phenomenon) or poor circulation. Speak with your doctor before trying cold water therapy.
> Immune System Disorders
While cold water therapy can boost the immune system, it can be too stimulating and potentially harmful for those with certain immune system disorders.
> Pregnancy
Pregnant women are generally advised to avoid extreme temperatures, including cold water immersion.
When to Use Cold vs. Heat for Pain Management
Cold therapies (like ice packs or cold water therapy) and heat therapies can help treat pain. Knowing when to use each is the key to a successful recovery.
> Ice or Cold Therapy
Using cold therapy is best for managing pain from acute injuries or new inflammation. Cold therapy reduces blood flow, thereby decreasing swelling and inflammation. It’s most effective within the first 48 hours of an injury or when you have swelling.
> Heat Therapy
Heat is ideal for managing chronic pain, muscle stiffness, and injuries that are no longer acute, as heat increases blood flow, relaxes muscles, and soothes stiff joints.
That said, certain circumstances fall outside of these rules. Reach out to your AlignLife chiropractor to find out how you can use cold and heat to speed up your healing.
Check with Your Healthcare Provider
Whether you want to enjoy cold water therapy as an addition to your self-care routine, or you want to embrace the benefits to combat a particular issue, practicing cold water therapy safely is essential.
Talk with a trusted healthcare provider before starting cold water therapy to make sure this will be a helpful therapy for you, especially for those with pre-existing health conditions or concerns.
Live Healthier with More Tips from AlignLife
Whether you’re seeking to boost your mood, enhance your physical recovery, or simply challenge yourself, cold water therapy can be a fun way to reach your goals.
But as with any therapy, it’s important to consider your body’s unique needs before diving head-first with cold water therapy. For some, this chilly practice could work wonders, while others may achieve better benefits with a warm-type therapy.
The good news is you don’t have to figure it all out on your own. Your AlignLife team is here to help you determine if cold water therapy is the right choice for you, as well as help you get started in a smart and sustainable way.
