Cold water immersion is widely used by athletes and wellness enthusiasts aiming to reduce muscle soreness, improve recovery, and boost mental health. The practice involves submerging the body in water at temperatures typically between 10–15°C (50–59°F) for several minutes.

Despite its popularity, recent reviews and studies highlight a lack of consistent scientific evidence supporting its superiority over traditional recovery methods. While cold water may feel rejuvenating, its physiological effects are complex and not universally beneficial.

In studies comparing CWI to active recovery, such as low-intensity cycling, no significant differences were observed in inflammatory or stress markers in muscle tissue after resistance exercise (Peake et al., 2017). Similarly, case reports document athletes experiencing delayed onset muscle soreness (DOMS) even after using ice baths, indicating that CWI may not reliably reduce soreness or enhance muscle function post-exercise (Lateef, 2010).

Other research suggests that while cold temperatures may constrict blood vessels and reduce swelling, they might also impair adaptive processes critical for strength and endurance gains.

Beyond physical recovery, CWI may offer psychological benefits, such as improved mood and stress resilience. Short cold plunges have been associated with increased endorphins and noradrenaline, and decreased cortisol levels, which can enhance alertness and reduce perceived stress (Shetty, 2024; Bowman, 2024).

However, these results are often based on small-scale studies or self-reported measures, limiting their generalizability. Regular users might adapt with reduced cold shock responses and lower cortisol after repeated exposures, but these changes don't necessarily translate to long-term performance or health improvements.

Emerging evidence hints at possible metabolic effects, such as improved insulin sensitivity and body fat modulation, especially through non-shivering thermogenesis and brown fat activation (Espeland et al., 2022). Yet, most supporting studies are small, focused on cold-adapted individuals, or inconclusive.

Importantly, individual differences such as gender, age, and baseline fitness significantly influence physiological responses to cold, which complicates broad recommendations.