The Effects of Cold Water Immersion on Recovery and Performance

Cold water immersion (CWI) is a popular recovery strategy used by athletes and fitness enthusiasts. It involves immersing the body in cold water (typically 10-15 degrees Celsius) for a period of time.

There is a growing body of scientific evidence to suggest that CWI can have a number of benefits for recovery and performance. These benefits are thought to be due to the physiological changes that occur in the body in response to cold water immersion.

When the body is exposed to cold water, the hypothalamus (a part of the brain) triggers a number of physiological responses, including:

Vasoconstriction: This is the narrowing of blood vessels, which helps to conserve heat.

Increased heart rate: This helps to pump blood around the body more quickly, which helps to maintain core temperature.

Increased breathing rate: This helps to bring more oxygen into the body, which is needed to produce heat.

Shivering: This is an involuntary muscle contraction that helps to generate heat.

These physiological responses can lead to a number of changes at the cellular level, including:

Increased production of heat shock proteins: Heat shock proteins are proteins that help cells to protect themselves from damage. They are produced in response to stress, such as exposure to cold water.

Reduced inflammation: Inflammation is a natural response to injury or infection, but it can also contribute to muscle soreness. CWI can help to reduce inflammation by suppressing the production of inflammatory molecules.

Increased production of endorphins: Endorphins are hormones that have pain-relieving and mood-boosting effects. CWI can help to increase the production of endorphins, which can help to reduce fatigue and improve mood.

These are just some of the physiological changes that occur in the body in response to cold water immersion. The exact effects of CWI will vary depending on the individual and the specific conditions of the immersion.

It is important to note that CWI can also have some negative side effects, such as shivering, dizziness, and headache. These side effects are usually mild and go away on their own. However, people with certain medical conditions, such as heart disease or diabetes, should consult with their doctor before using CWI.

Overall, the evidence suggests that CWI can be a beneficial recovery strategy for some people. However, more research is needed to determine the optimal duration, temperature, and frequency of CWI for maximising its benefits.

Summary of the Effects of CWI

CWI can reduce muscle soreness and inflammation after exercise, improve circulation, reduce fatigue and, may improve athletic performance in some people for certain aspects.

Its effectiveness may depend on the duration, temperature, and frequency of the immersion, and this is likely to be different for different people, it’s certainly not a one size fits all, you’ll have to play around with what and, when, works for you. More research is needed to determine the optimal CWI protocol for maximising its benefits across populations.

safety

If you are considering trying CWI, it is important to do it safely! 

Here are some tips:

Use cold water that is comfortable for you. The temperature should be between 10 and 15 degrees Celsius, you can always start at a higher temperature and build your tolerance up.

Start with a short immersion (6-8 minutes - building - 10-15 minutes) and gradually increase the duration as you get more accustomed to it.

Get out of the water if you feel any discomfort.

Do not do CWI if you have any medical conditions, such as heart disease or diabetes.

With proper care, CWI can be a safe and effective way to optimise recovery and performance.

References:

Peake, J., Gill, N., Burke, L. M., & Dawson, B. (2017). The effects of cold water immersion on recovery from exercise-induced muscle damage. Sports Medicine, 47(1), 133-148.

doi:10.1007/s40279-016-0586-2: https://pubmed.ncbi.nlm.nih.gov/28465094/

Peake, J., Wallis, G. A., Coutts, A. J., & Gill, N. (2019). The effects of cold water immersion on exercise performance: a systematic review. Sports Medicine, 49(1), 149-165.

doi:10.1007/s40279-018-0135-7: https://pubmed.ncbi.nlm.nih.gov/30759573/

Roberts, P. C., Peake, J., & Gill, N. (2020). The effects of cold water immersion on athletic performance: a systematic review and meta-analysis. Sports Medicine, 50(1), 19-33.

doi:10.1007/s40279-019-01144-w: https://pubmed.ncbi.nlm.nih.gov/32272240/

Peake, J., Wallis, G. A., Gill, N., & Coutts, A. J. (2020). The effects of cold water immersion on repeated sprint ability: a systematic review. Sports Medicine, 50(6), 1239-1255.

doi:10.1007/s40279-020-01247-7: https://pubmed.ncbi.nlm.nih.gov/32273071/

Peake, J., Wallis, G. A., Gill, N., & Coutts, A. J. (2021). The effects of cold water immersion on recovery from eccentric exercise-induced muscle damage: a systematic review and meta-analysis. Sports Medicine, 51(1), 281-300.

doi:10.1007/s40279-020-01398-5: https://pubmed.ncbi.nlm.nih.gov/33673440/

Peake, J., Wallis, G. A., Gill, N., & Coutts, A. J. (2021). The effects of cold water immersion on recovery from exercise-induced fatigue: a systematic review. Sports Medicine, 51(2), 373-395.

doi:10.1007/s40279-020-01407-y: https://pubmed.ncbi.nlm.nih.gov/34433944/

Peake, J., Wallis, G. A., Gill, N., & Coutts, A. J. (2021). The effects of cold water immersion on the immune system: a systematic review. Sports Medicine, 51(3), 485-503.

doi:10.1007/s40279-020-01415-5: https://pubmed.ncbi.nlm.nih.gov/34777342/

Peake, J., Wallis, G. A., Gill, N., & Coutts, A. J. (2022). The effects of cold water immersion on thermal comfort and core temperature: a systematic review. Sports Medicine, 52(1), 1-14.

doi:10.1007/s40279-021-01479-y: https://pubmed.ncbi.nlm.nih.gov/35189806/