Making sense of the latest health and wellbeing evidence in 5 easy points

Improved feelings of recovery
1. After strenuous exercise. people generally feel like they have less muscle soreness and recover better after cold-water immersion (CWI) than they do with a passive recovery. Full article

Mixed results on performance

1. Recovery of athletic performance (for example running and jumping) is generally not improved after (CWI) Full article 
2. Muscle power, however, is likely to be slightly improved 24 hours after strenuous exercise. Full article 

Muscle strength is not improved 24 hours after strenuous exercise. Full article 

Improved mood and feelings of well-being 

1. Cortisol (stress hormone) production was reduced in response to repeated CWI. Full Article
2. A single bout of CWI leads to feeling more active, alert, attentive, proud and inspiredFull article 

CWI leads to increased endorphin production (which reduces pain and enhances feelings of well-being) and norepinephrine production (which helps with stress management and boosts energy/focus). Full article

Metabolic and circulatory changes 

1. Metabolism and blood sugar levels may be slightly improved with CWI. Full Article 

There may be some positive adaptation in your circulation, both short and long-term. Full article

Negative effect on muscle growth and strength gains

CWI immediately following resistance training may have a small negative effect on muscle growth. Full article

EXPERT VERDICT

“While there may be some small effects on muscle adaptation/hypertrophy, recovery and performance, these are far-outweighed by the clear positive effect on mood and feelings of well-being. Take into consideration the risks based on your personal health and any pre-existing conditions, make sure you’re informed on using CWI safely, and give it a go……you won’t be disappointed”