This means dunking your whole body in cold water, not just running your wrists under a cold tap. The key is to immerse as much of your skin as possible. The research is clear: Cold water immersion can help lower your body temperature much faster than just resting in a cool environment can.Ī 2015 meta-analysis of 19 studies concluded that contact with cold water (around 50☏ or 10☌) cooled off overheated people twice as fast as recovery without hydrotherapy. One note: If you’re using cold water to help with muscle recovery, you may want to combine it with strategies like stretching or active recovery. This reduces blood flow to the area - for example, an injury you’re applying ice to - which helps reduce swelling and inflammation. Athletes who soaked in a pool of cold water (12☌ to 15☌) reported less muscle soreness than those who had no hydrotherapy after exercising.Īccording to medical experts, the reason cold water helps with pain is that it causes your blood vessels to constrict. Less muscle sorenessĪlthough researchers are debating the details, studies indicate that athletes who soak in cold water for short periods after exercise have less muscle soreness later on.Ī small study conducted in 2011 found that cyclists who completed intense training sessions had decreased soreness after they were immersed in cold water for 10 minutes.Ī 2016 study involving 20 participants showed the same thing. Let’s take a closer look at what these benefits are. ![]() While anecdotal evidence backs up those benefits, not much research has been done to support these claims.Ĭold water therapy does, however, have some benefits that are proven by science. ![]() Supporters of this technique believe that cold water therapy can improve your circulation, deepen your sleep, spike your energy levels, and reduce inflammation in your body.
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