What is cold water therapy? A first-timer’s guide

Cold water therapy, or cold hydrotherapy, is the practice of immersing the body in cold water to receive specific health and bodily benefits. The practice has been around for thousands of years and has been gaining recent popularity in some influencer and mainstream circles. 

It can be as simple as taking an ice bath or cold shower, enjoying a brisk outdoor swim, or immersing yourself in a cold water therapy session. Typically the water should be between 50°F and 59°F (10°C and 15°C). If you’re wondering how long to ice bath to enjoy the full benefits, don’t worry, because you only need to immerse yourself in cold water for about 10 to 15 minutes. 

Here are some great benefits of incorporating cold water therapy into your exercise regimen or daily routine. 

Reduce muscle soreness

Whether you’re at the gym every day or just a few times a week, muscle soreness is a common side effect of an intense workout. However, you don’t have to let sore muscles slow you down. Following a workout, take a nice cold bath or shower to help reduce muscle soreness. You can start with warmer water and gradually decrease the temperature until the water is cold or go straight to the cold soak, which is usually preferred after workouts since your body is already heated. 

Faster cooldown

As noted above, opt for the cold shower or bath following a workout to help cool your body and return levels back to normal. If you’re going for a cold shower, just remember to fully immerse your body under the water. It’ll probably come as a shock in the beginning as your body gets used to the cold temperature but make sure your entire body is under the shower head. You won’t do yourself any good standing off to the side or in the back away from the water. 

Reduce inflammation

This is a great benefit for athletes and fitness enthusiasts who frequently push themselves hard during workouts. Taking a cold shower after a workout will lower the temperature of damaged muscle tissue and constrict blood vessels, which in turn reduces swelling and possible inflammation. It can also numb the nerve endings, bringing natural pain relief so you don’t have to reach for over-the-counter medications. 

Improve circulation and heart health

Poor blood circulation can stress the heart and lead to fatigue, headaches, high blood pressure, muscle cramping, and could even lead to heart attack or stroke. Taking a very cold bath or shower forces the blood to rush to surround the vital organs, which in turn makes the heart pump more efficiently. The blood is then pushed through and supplies your body with the oxygen and nutrients it needs to function properly. 

Can help boost mood

Some studies have shown that using cold water therapy may help alleviate symptoms of depression and anxiety in certain individuals. It is important to note that cold water therapy should never take the place of medication or therapy under a licensed professional to treat mental health conditions. This is simply to say that it can be used to help alleviate the basic symptomatology. Increasing research has shown that regular cold showers can help lift your mood, which is especially important for those affected by the winter blues.