1. May Improve Workout Recovery

Many professional and amateur athletes use cold water treatment to promote recovery after a hard workout, in collaboration with credentialed trainers or healthcare specialists.

According to a previous review and a current meta-analysis, there is some evidence that cold-water immersion lowers delayed onset muscle soreness after exercise when compared to passive interventions involving rest (or no intervention at all).

Separately, in a small previous study of 10 men, researchers compared cold-water immersion (10 minutes at 50 degrees F) with whole-body cryotherapy (three minutes at minus 166 degrees F) for reducing muscular soreness after exercise. They discovered that cold-water immersion may be more effective than whole-body cryotherapy (a therapeutic technique that involves sitting or standing in a chamber with air temperatures as low as -200 degrees Fahrenheit), but larger studies are needed to better understand the efficacy of different types of cold therapy on muscle recovery.

Another caveat: Previous research suggests that cold-water immersion may impede long-term muscular and strength improvements. "As a result, you wouldn't want to use it after every activity," says Scott J. Biehl, DO, an orthopedics and sports medicine physician at Rochester Regional Health in New York. He suggests keeping it for after a very strenuous workout, game, or competition.

2. It has the potential to alleviate pain.

In a handful of methods, cold water therapy may help with both short-term (acute) and long-term (chronic) pain.

First, reduce inflammation. "Inflammation in the body can create pain, so if you can reduce inflammation, you may be able to minimize overall pain," explains John Gallucci Jr., DPT, a Major League Soccer medical coordinator headquartered in Bridgewater, New Jersey.

Contrast water therapy, which involves alternating between hot and cold water, may be extremely beneficial. According to study published in the Journal of Sports Training in 2018, contrast water therapy has been used to relieve pain from rheumatoid arthritis, carpal tunnel syndrome, foot and ankle sprains, and diabetes.

It is believed that moving between hot and cold water causes a pumping effect as the blood vessels constrict and expand. According to the Journal of Athletic Training, this increases blood flow to give more oxygen and nutrients to the tissues, reducing inflammation.

Cold water therapy may also aid with pain due to its effects on the nerves. Previous study reveals that both water immersion and low temperatures inhibit nerve cells in the body that communicate pain.

3. It has the potential to improve circulation.

Much of the benefits of cold water therapy can be attributed to its impact on circulation.

Researchers conducted a 30-minute contrast water session with one lower leg immersed and the other above water in the aforementioned study published in the Journal of Athletic Training. They discovered that contrast water therapy greatly enhanced circulation and oxygen levels in the submerged leg muscles as compared to the non-submerged leg.

The circulatory system (also known as the cardiovascular system) pumps blood to the lungs, which then transports oxygen to the rest of the body via the heart. The better your heart and blood arteries perform these activities, the better they will be able to eliminate waste from your body. What was the end result? According to the Cleveland Clinic, healthier organs, muscles, and tissues.

4. May Improve Your Mood

The cooling properties of cold water may provide an instant mood boost.

According to previous research, immersing your body in cold water raises dopamine concentrations by 250 percent. According to the Cleveland Clinic, dopamine is regarded as the "feel-good" hormone because of the important role it plays in mood regulation.

"Dopamine increases our mental state right now, and it also helps with mental acuity and alertness throughout the day," says Mathew Welch, CSCS, an exercise physiologist at New York City's Hospital for Special Surgery.

Furthermore, a tiny recent study from Indonesia discovered that having a 20-minute cold-water bath (68 to 86 degrees F) four days a week reduced pain and increased overall quality of life in gout patients. By the end of the four-week research, the participants reported less stress, anxiety, and depression. Some mood effects, however, could be attributable to improvements in pain and movement rather than cold water therapy.

Keep in mind that, while some studies suggests that cold water treatment may assist sadness and anxiety, Dr. Biehl believes it cannot replace standard care for mood disorders.

5. It has the potential to increase resilience.

Frequently testing your ability to resist low conditions may aid in the development of resilience, or the ability to deal with additional stressful situations when they arise.

"I think there's a lot to be said for exposing your body to those kinds of stressors in a regulated way," Welch adds.

According to him, exposure to cold water causes the production of hormones such as adrenaline, epinephrine, and noradrenaline (also known as norepinephrine). According to previous study, cold-water immersion increased noradrenaline concentrations by 530 percent.

Furthermore, according to studies, a survey of regular winter ocean bathers indicated that this activity was related with lower levels of self-reported stress and improved well-being when compared to those who did not.

This hormone release is a natural stress response in your body. "When we are exposed to a stressor like cold water, we go through an alert phase," Welch explains. "After that, we have a resistance phase in which our bodies adapt to the stressor." You'll eventually get to the point where you're less sensitive to cold water.

"This is more of a mental advantage than a physical benefit, but for people battling with anxiety or simply feeling like they lack control, cold water therapy can be an excellent thing to start teaching the body and mind that you can be put in severe conditions and remain calm," Leary adds.